Having a low cholesterol diet plan is essential in lowering high cholesterol levels, and high cholesterol is one of the major causes of coronary heart disease. Your diet plan will be especially effective in lowering your cholesterol levels and keep them in check when combined with cholesterol supplements.
Stay away from saturated fat
It is a given fact that saturated fat is considered to be bad fat. It increases the bad cholesterol (LDL) in the body. Typically, saturated fat is found in full cream butter and dairy products and fatty slices of meat. The following are ways to lessen your consumption of saturated fat:
• Make sure to always go for leaner meats such as tenderloins.
• If you want to eat red meat, do it no more than three times a week.
• Before cooking, remove all the skin and fat from the poultry or meat.
• Instead of butter, go for canola spread or any vegetable spread.
• Always use skim milk, low-fat milk or reduced-fat milk.
• Use fat-free dressings for your salad.
• Limit your consumption of fried foods to no more than once a week.
Include good fats in your low cholesterol diet plan
In order to lower the levels of TG and LDL in your body, it is recommended to add good fats (monounsaturated fats and polyunsaturated fats) into your diet. Also, perform some cardiovascular exercises.
You can do the following in order to include good fats in your regular diet:
• Use canola oil or olive oil in cooking.
• For your snack, it is best to opt for a handful of raw nuts.
• Include oily fish in your meals two or three times a week and take an omega-3 supplement everyday.
• Instead of butter, use sesame spread or almond spread (any kind of nut spread) in your salad and pasta.
• Add sunflower seeds, flaxseeds or pumpkin seeds to your salads and cereals.
Stay away from trans fat
Trans fats are known as ‘modified’ oils and are used to enhance the mouth feel and the texture of processed foods. Frying at very high temperatures can also convert oil into trans fat. Consuming trans fat is known to be dangerous because it increases the bad cholesterol and reduces the good cholesterol in the body.
Basically, trans fat is found in most processed foods as well as food items that are fried at very high temperatures.
Make sure to read the food labels when shopping. Pay attention to those that have hydrogenated oils, vegetable shortening and partially hydrogenated oils. These mean they contain trans fat. You do not have to completely eliminate trans fat in your daily diet, just make sure to opt for foods that are free or low in trans fat.
Add more fiber into your diet
Keep in mind that dietary fiber can have a significant amount of health benefits for your body. It helps regulate the blood sugars, improve bowel health, reduce the levels of cholesterol and keep a healthy weight.
Insoluble fiber is usually found in vegetables and whole grains. This adds bulk to the stools, which helps in improving bowel movements. In addition, it increases the discharge of bile juice and bile salt. On the other hand, soluble fiber is mostly found in lentils, oats, nuts, fruits and seeds. By having a diet that is high in soluble fiber, you can obstruct the process of cholesterol absorption in the body by up to twenty percent.
Keep in mind that high levels of cholesterol can be treated and prevented. Just start with a low cholesterol diet plan, and you will be able to improve your cholesterol levels as well as your overall health.
