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Cholesterol low fat diet |
Cholesterol low fat diet
Many people are advised to follow a cholesterol healthy diet as they are either predisposed to develop problems related to high cholesterol or low cholesterol or it is their lifestyle and diet that contributes to cholesterol related problems. Bad cholesterol or LDL tends to deposit itself on the walls of the arteries of the heart which in turn makes the passageways narrow and makes the heart work even harder. On the other hand HDL or the good cholesterol tends to remove the excess LDL from the blood and carries it to the liver to be disposed; hence a high cholesterol diet plan which has more HDL will result in lesser LDL in the blood. Although in some extreme cases medication may be required to control cholesterol levels, doctors will also recommend that the individual adopts cholesterol healthy eating habits along with regular exercise. High fiber food such as oat bran and oatmeal are known to be excellent cholesterol healthy foods as they bring about a reduction in the low density lipoprotein on account of the presence of soluble fiber in such foods. The other sources of soluble fiber which can be incorporated into ones cholesterol healthy meals are apples, kidney beans, prunes and barley. Soluble fiber is extremely beneficial as it tends to prevent or lower the absorption of cholesterol into the bloodstream. Another food that should form part of a cholesterol low fat diet are fatty fish such as mackerels, salmon etc which are rich in Omega 3 fatty acids that tend to reduce the risk of heart attacks and also that of developing blood clots. Thos individuals who have already suffered heart attacks in the past can be saved from sudden death by incorporating Omega 3 fatty acids in their diet. A cholesterol low fat diet should ideally include at least two servings of fish per week for best results against cholesterol and blood pressure. The ideal way to cook these fish is to grill or bake them and thereby avoid adding any unhealthy fats which may dilute the nutritional value of the fish. One may also consume omega 3 or fish oil supplements which should be supported with plenty of vegetables and lean meat. Another food to lower blood cholesterol that should form part of any cholesterol diet plan are nuts, almonds and walnuts that are rich in polyunsaturated fatty acids that are required to keep the various blood vessels healthy. However nuts are also high in calories and hence one should be cautious while incorporating them in their cholesterol low fat diet and only have a handful of nuts from time to time. Cholesterol healthy it is effective only if it is supplemented with regular and moderate exercise so that ones weight is maintained. One should replace the saturated fatty foods in their diet with unsaturated fats as far as possible and also consume foods that are rich in complex carbohydrates such as fiber and starch. One of the primary goals of a cholesterol healthy diet plan is to eat less saturated fat as fats are the highest sources of calories and this will result in the person becoming overweight and also adversely affect the cholesterol levels. One of the main sources of saturated fats which is the primary culprit in raising the levels f unhealthy cholesterol are animal fats in the form of cheese, butter, cream and ice cream which should be replaced by their fat free or low fat versions. Saturated fats that are bad for ones cholesterol levels are also found in meats as well as poultry, shellfish and fish. Hence one should always try to substitute saturated fats for unsaturated fats as they tend to lower the cholesterol levels.
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| Submitted on January 26, 2011 |
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