Cholesterol Foods

If one looking to lower their cholesterol level with food, try a low cholesterol diet or low fat diet, and increase the intake of fibers.

Cholesterol lowering foods/diets

Low cholesterol diet is not difficult to follow, below are the lists to help you to choose the best suitable one:

• Low cholesterol foods - Have plenty of fruits and vegetables if possible with skin; they are low caloric, low fat, little fibers and many useful minerals and vitamins.
• Foods to avoid (foods high in cholesterol) - Lower the intake of saturated fats, because it increases the cholesterol levels especially LDL cholesterol and place at a higher risk of heart diseases. Major sources of saturated fat are animal food Pork, beef, and chicken.
• Fats to avoid for healthy cholesterol - Lower the consumption of hydrogenated vegetable oils, contain trans-fats. It raises blood cholesterol levels including LDL bad cholesterol.
• Foods that reduce cholesterol - Increase and replace whole grain foods for white flour. Recent studies show that the high amounts of carbohydrates can too increase cholesterol levels. Also whole grain food has some fiber, which help to excrete fat foods and prevent its absorption.
• Low cholesterol foods (Use no fat or low fat dairy products) – it will decrease the risk for heart disease and also helpful to maintain the waistline as well.
• Foods low in cholesterol - Use lean meats such as turkey, chicken, or fish instead of red meat, because red meat is closely associated with increased cholesterol levels. For example, take ground turkey meat in place of ground beef is a good alternative for hamburgers.
• Healthy fats (use unsaturated fats) - includes polyunsaturated and monounsaturated fats, found in plant products. Polyunsaturated fat sources include soybean, sunflower, fish and corn oils. Monounsaturated fat sources are olive, peanut, and canola oils. Polyunsaturated and monounsaturated fats are considered to lower LDL and total cholesterol.
• Cholesterol lowering fiber foods – help to eliminate fats that we eat without absorption by intestine.

Cholesterol lowering diet average values

Cholesterol lowering diet provides the following daily average values for calories, fat and cholesterol.

• Calories - 1200 per day 
• Total Fat - 22 grams per day (17 percent of calories)
• Saturated Fat - 4 grams per day (3 percent of calories)
• Dietary Cholesterol - 120mg per day.
• The diet is also rich in dietary fiber, especially soluble fiber.
• The dietary cholesterol and fat values are provided based on The National Cholesterol Education Program’s Expert Panel recommendations.

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