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How to select a diet that is low in fat?
The good news we now know is that cholesterol is
largely controllable. We can bring menacing levels
down through dietary reforms, exercise and other
modifications in life style.
A diet high in soluble fiber and low in total
fat, saturated fat, and cholesterol can help to
lower cholesterol levels. The best diet related
way to reduce the amount of cholesterol in your
blood is to lower your intake of all kinds of
fats, particularly saturated fats. A lot of saturated
fat in the diet encourages the liver to pour out
large amounts of cholesterol. Follow these guidelines
for a healthy diet selection:
1. Poultry: Remove the skin, then either bake,
broil, or roast. Forget about frying.
2. Fish: Tuna, salmon, mackerel are good choices
as they provide the ?good? fats. When cooking
fish, again bake, broil, or even poaching will
prevent adding unnecessary fat levels.
3. Beef: Selecting the leanest cuts and limiting
their portions will help. Any organ meats are
unfortunately high in cholesterol levels and should
be avoided, or their consumption drastically reduced.
Again, baking, broiling, roasting is a better
method than frying..
4. Dairy: Nondairy creamers are high in saturated
fats. Cheeses are high in unsaturated fats. Cream
cheese is high in saturated fats. Selection is
quite limited in this group unless choosing nonfat
products. By choosing to drink skim milk or 1%
milk will help keep cholesterol and saturated
fat levels lower.
5. Eggs: Consume the whites, but throw out the
yolk. Or buy egg substitutes. If using the whole
eggs keep in mind that yolk contains at least
213 mg of cholesterol. Some creative cooking can
produce a fairly appetizing omelet if just using
the whites of an egg, eliminating the yolk.
6. Fruits and Vegetables: No restraints on these
as long as they aren?t prepared in any dressing
or sauce that will only add unnecessary fats and
cholesterol.
7. Breads and Cereals: As long as these are made
without the use of ?bad? fats and oils. Bagels
are a good choice. But staying away from such
things as Danishes, muffins (unless low fat),
croissants is also a good choice.
8. Pasta, Beans, Rice, etc: Excellent choice and
these should be incorporated into the diet as
they will certainly a good source of the necessary
dietary fiber, which in turns will help to reduce
overall cholesterol levels.
9. Snacks: Popcorn, air popped. Read labels to
ensure whatever that the saturated fat and cholesterol
levels are low. Many of the microwave popcorn
contain an unhealthy amount of fat, so be careful
when selecting these products.
Exercise is an important undertaking when trying
to reduce blood cholesterol levels. HDL levels
can be improved through a form of regular exercise,
either aerobic or weight training. Walking or
jogging three times a week will help a person
lose weight and body fat, which in turn can only
help to also lower cholesterol levels.
But if by doing all of the above, cholesterol
levels still remain uncomfortably higher than
desired, then in addition to all of that, a cholesterol-reducing
medication may be required. (In some instances
a thyroid condition, known as hypothyroidism has
been known to elevate cholesterol levels despite
concerted efforts to reduce these levels with
diet and exercise.)
In conclusion, by making oneself aware of eating
habits, choosing those foods that are low in ?bad?
fats, avoiding those foods that are known to be
high in cholesterol, and exercising regularly
will help reduce and keep cholesterol down to
safe and healthy levels.
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