Food for Low Cholesterol Diet
The “TLC” diet (total low cholesterol diet) is a diet for lowering cholesterol. This new diet for lowering cholesterol was also endorsed by the American Heart Association and added it as one of its substance on dietary and lifestyle change for individuals who have high blood cholesterol.
Below are food groups and some basic information and tips that are helpful in your diet for lowering cholesterol:
* Fish have less saturated fat than chicken or meat
* Limit your total amount of lean meat, fish, shellfish or chicken intake daily. Even the thinnest meat has saturated fat.
* Select skinless poultry or remove the skin before eating or cooking.
* Avoid goose and duck; even with the skin removed they still are high in saturated fat.
* When shopping for poultry choose chicken and turkey. These are low in saturated fat. Buy chicken or turkey with the skin is removed.
* When choosing between fish and meat or poultry, choose fish. Fish have less saturated fat than meat and poultry.
* Chicken and turkey hot dogs have less saturated fat and total fat than pork and beef hot dogs.
* Substitute meat with dry peas, beans or tofu. These have less saturated fat and cholesterol than meat. Dry peas and beans are rich in fiber which is good in lowering cholesterol. Add beans to pastas, casseroles, soups and vegetable dishes. Marinate tofu in a non fat dressing or in a spicy saucy.
* Grilling or baking meat is recommended. Avoid frying meat.
* When cooking eggs, separated the egg yolk from the egg white. Egg yolks have high dietary cholesterol.
* Substitute egg whites for egg yolks, egg whites contain zero cholesterol.
* Avoid baked goods that use egg yolks as an ingredient. If unavoidable, control your intake of this kind of foods.
* Whole milk, cheese and ice cream are high in saturated fat and cholesterol; instead buy non fat or low fat dairy goods.
* In your diet for lowering cholesterol replace saturated fat with unsaturated fat. Limit the total amount of fats or oils and calories that you intake.
* Use liquid vegetable oil such as canola, olive, peanut, corn, sunflower, soybean and sesame oil. These are high in unsaturated fats.
* Limit butter, fatback, solid shortenings and lard. These are high in saturated fat and cholesterol.
It’s important to be in control of your urge to eat the foods that are high in cholesterol and saturated fat. Regular exercise must be in your daily routine as well.
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