Guide to low cholesterol foods
According to the U.S. Center for Disease Control
and Prevention’s June 2006 statistics, the leading health risk for both men and
women in the U.S. is heart disease. One of the known culprits of heart disease
is cholesterol – specifically ‘bad’ cholesterol. So for health-conscious
individuals, it is helpful to know the sources of low cholesterol foods. Below
is a short guide to low cholesterol foods – where to get them and how:
1. Consume plenty of fruits and vegetables.
Aside from having low calorie and fat content, fruits and vegetables also
contain vitamins and minerals like antioxidants that can help the body function
better. That is why fruits and vegetables almost always top any list of low
cholesterol foods.
2. Moderate your saturated fat intake.
Foods that have high saturated fat are greatly linked to the development of
heart ailments. Lower your consumption of these high cholesterol foods. If you
can, completely eliminate them from your diet.
3. Know your trans-fatty acids.
Commonly found in margarines and shortenings with partially hydrogenated
vegetable oils, trans-fatty acids contain LDL (commonly known as the bad
cholesterol) and therefore can raise blood cholesterol levels.
4. Load on whole grains.
Replace white flour with whole grains, as the former is loaded with
carbohydrates which can also raise cholesterol levels. Also, excessive intake of
carbohydrates leads to weight gain and high glucose levels. In contrast, whole
grains like wheats and oats are high in fiber, vitamins, and minerals than white
flour.
5. Choose your dairy.
Instead of your usual regular or full-fat dairy product, choose the low fat or
skim variety as they are low cholesterol foods as well.
6. Go lean.
Not all meat should be banned to achieve a healthy diet. Lean meats from turkey
and chicken can be used in place of red meat. Experiment by substituting
cholesterol-laden foods with low cholesterol foods.
7. Take supplements.
If you are not confident that your daily diet is giving you all the nutrients
your body needs to combat cholesterol, then consider taking supplements. Ask
your doctor before taking any (especially if you are already taking other
medications, which may be incompatible with some supplements).
Remember that dietary supplements belong to an unregulated industry in the U.S.,
so its safety cannot be guaranteed through government product testing. Some
supplement manufacturers add fillers like starch and sugar to their products. In
order to ensure your safety, buy your supplements only from pharmaceutical GMP-compliant
manufacturers.
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