Cholesterol is a waxy substance that is produced by the liver every day. It is also found in meat and other food produced by animals. There are two types of cholesterol and these are the High-Density Lipoproteins which is known as the good cholesterol and the Low-Density Lipoproteins known as the bad cholesterol.
Cholesterol is a waxy substance that is produced by the liver every day. It is also found in meat and other food produced by animals. There are two types of cholesterol and these are the High-Density Lipoproteins which is known as the good cholesterol and the Low-Density Lipoproteins known as the bad cholesterol. LDL increases the risk of heart diseases while HDL helps flush out the bad cholesterol from the body. It is vital therefore to have a diet for lower cholesterol in order to have a healthier heart.
Eggs and milk are rich in cholesterol. Fish has a lower amount of cholesterol while beef, pork and chicken have high quantities of it. Foods that do not have cholesterol at all are vegetables, fruits, cereals, nuts, seeds, and grains. A diet for lower cholesterol should be rich in fish which has omega-3 fatty acids that are good for the heart.
A diet for lower cholesterol also has food that has a reduced fat content. There are two types of fat and these are the saturated and unsaturated fats. The disadvantage of saturated fat is that it increases cholesterol in the blood. It is advisable therefore not to eat food that is high in such type of fat. Examples of food that contain high saturated fat are cheese, ice cream, whole milk, butter, cream, and meat.
Unsaturated fats are categorized into two - polyunsaturated and monounsaturated. This kind of fat helps to lessen cholesterol in the blood when you use it instead of saturated fat. Polyunsaturated fat can be found in sesame, sunflower, soybean, corn, cottonseed, salad dressings, fish oil, shellfish, mackerel, salmon and herring. Monounsaturated fat is found in olive oil as well as canola oil. Unsaturated fat should then replace saturated fat in a diet for lower cholesterol.
As much as possible, you must lower the fat in your diet so that your cholesterol level also goes down. Dairy products and some meat contain so much saturated fat hence it is better to substitute them with products that have unsaturated fat. Looking closely at the label before buying your product will inform you of how much fat it contains.
Ideally, there should only be 20 to 35% of fat in the total calories consumed every day. In the food you consume, only 10% of the calories should come from saturated fat. According to the American Heart Association, saturated fat should only be 7% of the total calories consumed in a day. When you have to eat meat, chicken and dairy products, it is advisable to go for those that are lean, low in fat, or fat-free. Cholesterol intake should be below 30mg daily and oils should just be minimized to 6 teaspoons only.
The secret to having a healthy diet is to check what you are eating every day and make sure you do not exceed the daily requirement. Meat should be limited to twice a week while unlimited fruits and vegetables can be eaten. Choose dairy products and cooking oil that are either low in fat or are fat-free. Fish should also be eaten regularly; especially the ones that help lower cholesterol. A diet for lower cholesterol is the way to a healthier heart.
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