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Healthy Diet Plans >>
High Cholesterol Diet >>
Low cholesterol diets |
Low cholesterol diets
A low cholesterol diet is typically the one that helps lower cholesterol. There are several low cholesterol diets that have been propagated through the years. Of these, several are fad diets that gain a lot of popularity over a short period of time and then simply fade away into the oblivion.
While low cholesterol foods make up a significant portion of low cholesterol meals, the meals have to have some extra ingredients which can help reduce cholesterol. Another approach is to cut down on cholesterol building foods and switch to low fat foods. Since fats have the greatest impact on raising the level of cholesterol, it is important to lower the cholesterol by consuming a diet which can help fight the bad cholesterol. Here are some of the popular low cholesterol diets which have gained credence all over the world:
1. Mediterranean diet: This is a diet in which a lot of grains, vegetables and fruits are included. You can also include small amounts of red meat. However, prefer leaner cuts over the more fatty cuts. Some dairy products are allowed and fish and poultry can be added to the meal. With each meal, a glass of wine is consumed.
2. Vegetarian diet: This meal is exclusive of any meat, poultry or fish products. Instead, the chief ingredients of this meal are fruits, vegetables and grains. For proteins, soy products, nuts and beans are consumed.
3. The Mayo Clinic diet: This is designed to lower cholesterol as well as high blood pressure. There are no diet restrictions in this diet. Healthy portions of food are consumed from all the different food groups.
4. Low Fat Diet: Since fat is the major contributor of cholesterol, foods that are low in fat can keep the cholesterol reserves low. You can make small changes in your diet, like replacing fats with olive oils and mayonnaise with low fat one. You can also eat fatty foods like butter and red meats sparingly.
Most of the low cholesterol recipes contain ingredients which are low in fat. Some of these foods are fruits, seeds, nuts, vegetables, whole grains, fish, brown rice and cereals. A typical cholesterol reducing diet focuses on reducing the fat content consumed in the meals. Fresh fruits and vegetables make for low cholesterol recipes.
In low cholesterol meals, the salt intake is also reduced. The amounts of red meats that are consumed are limited and instead, fish, chicken and turkey are preferred. While preparing such foods, the visible fat should be trimmed away. Low fat options and leaner cuts should be selected.
Instead of butter, switch to margarine – that too of the variety that helps lower cholesterol levels. It is however, better to avoid using margarine altogether. A small bit of the margarine can help you avoid consumption of fats. When buying nuts and seeds, try to buy those which are unsalted. Also stay away from sweets, pastries and chips.
Instead of white breads, choose whole grain breads. For sauces, choose vegetable based sauces than dairy based ones, since the dairy sauces use a lot of cheese. Choose dairy products which are low fat variety.
Low cholesterol menus can help you lower bad cholesterol in the body. There are many other health benefits too. For instance, such diets can help you lose weight and also help keep your heart healthy by reducing chances of heart attacks and other heart diseases. It can help improve general health. When cholesterol in the body is lower, blood circulation is better and the body remains more active and agile. In addition, also lower your sugar and fats intake.
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| Submitted on November 17, 2010 |
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