Cholesterol Diet
Dietary Advice for Lowering Blood Cholesterol
Note: Diet, exercise and weight loss (to
a healthy weight) all help to reduce blood cholesterol and lower the risk
of heart disease.
Diet Tips to Reduce Cholesterol
- Eat less high-fat food (especially those
high in saturated fat).
- Eat less high-cholesterol food.
- Choose lower glycemic index carbohydrates.
Reduce Total Fat Intake to Reduce Saturated
Fat
One of the goals in your blood cholesterol-lowering
diet is to eat less total fat, because this is an effective way to eat
less saturated fat. Saturated fat raises
your blood cholesterol level more than anything else in your diet. Animal
products as a group are a major source of saturated fat in the average
diet. Butter, cheese, whole milk, ice cream, and cream all contain high
amounts of saturated fat. A few vegetable fats are high in saturated fat.
These vegetable fats are found in many commercially baked goods, such
as cookies and crackers, and in some snack foods like chips, candy bars,
and buttered popcorn.
Switch to Good Fats to Help Reduce Cholesterol
Certain fats help reduce cholesterol. These
are fats found in the oils of fish and shellfish (often referred to as
fish oils, or omega-3 fatty acids), as well as olive and canola oil (rapeseed
oil).
Eat Less High-Cholesterol Food
Dietary cholesterol is a waxy, fat-like substance
found in foods that come from animals. Dietary cholesterol also can raise
your blood cholesterol level. Cholesterol is found in eggs, dairy products,
organ meats, poultry, fish, and shellfish. High-fat dairy products, meat,
and poultry skin all have similar amounts of cholesterol. Fish generally
has less cholesterol, but shellfish varies in cholesterol content.
Choose Low GI Carbohydrate-Containing Foods
Use the Glycemic Index (GI) as a general
guide to carb-eating. Low-GI foods that are high in complex carbohydrates,
are low in saturated fat and cholesterol. These foods are also good sources
of vitamins, minerals, and fiber. The type of fiber found in foods such
as oat and barley bran, some fruits like apples and oranges, and in some
dried beans may even help reduce blood cholesterol levels.
For more details about healthy heart diets
see:
Heart Diet
Heart Disease & Diet: Facts
Advice on Diets
Special diets or diet plans with special
diet foods are sometimes needed for particular health conditions. Ask
your doctor, dietitian or nutritionist about your personal dietary needs.
Otherwise, a balanced diet program containing foods from all the nutritional
food groups is best.
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