Reducing Cholesterol Levels

Low Fat Low Cholesterol Diet Plan

Any discussion of a low fat low cholesterol diet plan begins with the understanding that our blood cholesterol levels are mainly determined by two factors: a) heredity and b) the food we eat.

There's not much you can do about heredity. Some people tend to produce more cholesterol than others. But diet is another story. You have control over how much cholesterol you put in your body.

Cholesterol comes from fat. But you should understand that there are different kinds of fat. Some fats are actually good for you. But others - mainly fats that come from animal-based foods - are not.

The differences are important to know when you're formulating your low fat low cholesterol diet plan.

• Saturated fats are a kind of fat that is seen in large amounts in animal meat, coconut oil, palm oil etc. This fat is bad for you because it promotes high cholesterol.
• Trans fats are found in milk, beef or hydrogenated vegetable oils that are commonly used in baked food or fast-food restaurants. These also tend to raise cholesterol levels, so their consumption should be limited.

Generally speaking, trans fats and saturated fats lead the list of high cholesterol foods to avoid. But foods containing the types of fats listed below can actually help in reducing cholesterol levels.

• Polyunsaturated fats are present in vegetable oils & fish oils. They comparatively reduce blood cholesterol when consumed moderately.
• Monounsaturated fats are found in sunflower, peanut, olive etc. These are actually foods that lower cholesterol levels in the blood.

Following a low fat low cholesterol means adding the following foods to your shopping list.

• Most vegetables and many kinds of fruit. Blackberries, blueberries, strawberries and raspberries are especially good.
• Many kinds of nuts, especially almonds and walnuts
• Oat bran or oatmeal, certain cooked beans (pinto beans, kidney beans, and garbanzo beans or chick peas)
• Soy, which comes from tofu; tempeh, soymilk, roasted soy nuts.
• Fish, especially albacore tuna, herring, lake trout, mackerel, sardines and salmon. Many types of fish contain a substance called called omega-3, which reduces cholesterol. 

The TLC diet This is the Therapeutic Lifestyle Changes diet. The TLC diet plan is endorsed by National Cholesterol Education Program. People who are the victims or at high risk for heart disease can adopt this diet. It recommends:

• 25 -35 % of unsaturated fat.
• Foods rich in complex carbohydrates like whole grains, fruits & vegetables.
• 10 -25 grams of soluble fiber.
• 2 g/ day of plant derived sterols.
• Balance energy intake & expenditure to maintain optimum body weight and/or prevent weight gain.

Add more fiber to your diet Dietary fiber is the part of plants that are not easily digested. They can be further classified as soluble or insoluble.

Soluble fibers that are rich in oats, peas, beans, rice bran, citreous fruits, pulp of apple, strawberries etc., is shown to reduce blood cholesterol.

On the other hand, insoluble fiber through doesn’t seem to lower the cholesterol level, it aids in normal bowel function. Cereals, whole wheat, cabbage, beets, carrot, cauliflower, apple skin are known to contain insoluble fiber.

Low fat low cholesterol cooking tips 

• Eating more salt than the body requires tends to the blood pressure. So, limit salt in cooking.
• Drain the liquid from canned vegetables & wash them with water before cooking.
• Use vegetable oil to brown or sauté foods.
• Broil or grill instead of frying.
• Don’t baste with dripping.
• Use low-fat cottage cheese instead of regular high fat cheese.
• Trim all visible fat from meat, take the skin off poultry after roasting and drain off fat when you broil, roast or bake.
• Read the label carefully for to make sure foods accomodate your low fat low cholesterol diet plan.

Functional foods These are fresh or frozen nutritious food that contain specific added ingredient that helps a specific body condition. Some functional foods examples are

• Benecol margarine- lowers cholesterol
• Herbal tea
• Orange juice-fortified with calcium
• Vitamin D milk etc.

There are many ways you can work a low fat low cholesterol diet plan into your life.

Also see our articles on cholesterol free foods, cholesterol lowering foods and how to raise hdl. 

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