Low cholesterol diet plan

Low cholesterol diet plan

This diet with low levels of cholesterol May reduce your total cholesterol 15 percent of prescription medications free or heavily exercises

If your cholesterol (LDL) is too high, your doctor will give May that you are a diabetic diet, low cholesterol, such as the National cholesterol Education Program (NCEP) therapeutic lifestyle changes and nutrition (food TLC). The regulations cholesterol low, because it can help reduce total cholesterol levels up to 15% without exercise. You can page through your cholesterol levels in a 4 / 10 extra points by using a regular sport.

The low cholesterol in the diet writes the FTA is a little saturated fat, the diet with low cholesterol reduces the cholesterol in your blood, your risk of developing a disease of the heart, the future of heart attacks and other complications of diseases of the heart. Besides lowering cholesterol, these guidelines will help you to reduce to a few centimeters of its size and support the health and function of the number of its bodies.

Lifestyle, diet therapy (TLC)

The FTA is a diet low proportion of saturated fat, low cholesterol diet plan. The FTA has the power to the people whose LDL over 130, you can use these levels of cholesterol and cholesterol-on graphics card.

Here are the guidelines as a basis in the free zone:
* Less than 7% of their entire day calories should come from saturated fatty acids.
* 25-35% of their day, the total numbers of calories from fat each Art
* He wants their cholesterol food, which you use 200 milligrams grams or less per day.
* Limit your contribution to 2400 mg of sodium per day.
* A consume enough calories to achieve a weight or health and reduce the cholesterol in the blood. (Ask your doctor or specialist in your diet, what a reasonable calories for you.)

Other countries with low cholesterol diet or the factors that will help you target your low cholesterol:
* If your LDL cholesterol is not enough fall through a reduction in saturated fats and reduces of cholesterol from food that you eat more soluble fiber in your diet.
* Choose vegetables (such as the cholesterol level reduces the margarines and salad dressings). The easiest way is to take a daily supplement of beta-sitosterol.

Choose friends of these groups of foods:

Increasing low saturated fat foods, such as:
* No fat or 1% of milk products
* Fish and crustaceans
* Poultry without skin
* Food grain
* Fruits
* Vegetables

Please note: The search for soft margarines (liquid or tub varieties), the lowest in saturated fat and contains little or no trans fatty acids (another fatty acids, leading to an increased cholesterol thy).

Eat foods rich in soluble fiber, such as:
* Oats and oatmeal
* Some fruits (for example oranges and pears)
* Some vegetables (for example, Brussels sprouts and carrots)
* Peas and beans

Limit or avoid those foods. These foods are rich in cholesterol:
* Liver and other offal
* Yolk
* Full fat and dairy products with high-fat ice cream
* Cooking fried foods in saturated fats or oils saturated
* The fast as hamburgers and fries on.
* Donuts, cakes, cookies

Restrict the foods rich in saturated fats, such as:
* High-pressure fat processed meats (such as sausages, hot dogs, Bologna, salami), fat and red meat without cutting
* Bacon, ham and slices of pork fat
* Most fried foods of all kinds

Choose the cooking methods, the consumption of fat:

In the preparation of food, the cooking methods be less than saturated fatty acids:
* Cooking
* Broiler
* Microwave
* Steal
* Barbecue
* Asado (if the fence, place the meat on a rack to grease can not drop by drop)
* Easy jumped for cooking or syringes, small amounts of vegetable oil, sodium or reduction of chicken broth

Guidelines for meat, poultry, fish, beans, eggs and nuts

To their cholesterol in the blood low, choose only lean meat, poultry, fish, crustaceans and mollusks.

* Select chicken and turkey without the skin or remove the skin before eating.
* Some fish like cod, have less saturated fat, that the chicken or beef.
* Since the lean meat, poultry, fish, crustaceans and the saturated fatty acids and cholesterol, the total amount that you eat, 6 ounces or less per day.

Poultry
In general, chicken and turkey are low in saturated fatty acids, especially if the skin is removed. When buying from poultry to remember:

* You can of chicken and turkey pieces with the skin and remove. Buy or parts of the skin and remove before eating. It is easy to do. Remember, the white meat itself always contains less saturated fat and meat burglary of the night.
* Limit of geese and duck meat. They are rich in saturated fatty acids, even with the skin
* Try minced fresh turkey or chicken, the white meat like in the.
* Please note that some of chicken and turkey hot dogs are lowest in fat and fatty acids in pork and hot dogs. There are also "lean" beef and vegetarian hot dogs (with tofu) Franks, the poor are fat and fats.

Fish and crustaceans

If your shopping for fish and crustaceans, remember that:
* Most fish is low part of saturated fatty acids and cholesterol, that the meat or poultry.
* The fruits of the sea ranges from cholesterol content. The seafood have little fat and saturated fat as a whole. Even the shrimp can be in a heart healthy, provided that the power to eat less than 300 milligrams of cholesterol per day
* For example, 3 ounces steamed shrimp 167 milligrams of cholesterol.

Replacement of meat
Peas and beans and tofu (bean paste made) are the replacement of meat with low levels of saturated fat and cholesterol. Peas and beans also have a large quantity of fiber, resulting in a reduction of cholesterol in the blood. Try a half cup of pasta with beans, soups, stews, the dishes and vegetables. Tofu has the flavor of the marinade well. Try marinated tofu without fat in a vinaigrette sauce or bitter and burnout or platter from the oven the health of the heart.

Eggs
Egg yolks are rich in cholesterol in the diet - each contains about 213 milligrams. Therefore, their egg yolks with yellow up to 4 per week. This includes the egg yolks in baked and processed foods. Check the label to see how cholesterol with food in the bakery or ask if you eggs recipe. Limiting this food for the occasional question.
Protein no cholesterol, and can the whole eggs in the revenue - two white eggs are identical with a whole egg. You can also cholesterol-free eggs in that instead of whole eggs - In many products of the baker, you can not see the difference.




Milk, yogurt and cheese group

High fat content, such as meat, dairy products, which regularly from fat - as a whole and 2% milk, cheese and ice - even high part of saturated fatty acids and cholesterol. However, dairy products are an important source of nutrients. You should eat, 2 to 3 servings per day for the low-fat or nonfat dairy products. Here is a guide for the purchase of low-fat and nonfat dairy products:

Milk
* Acquisition of skimmed milk and 1% more than in any milk or 2%. Without fat and 1% milk has just as much calcium and other nutrients, whole milk - with much less saturated fat and cholesterol.

Cheese
* When searching for hard cheese, dates for versions that "without fat, reduced fat," "low fat" or "milk". Choose varieties with 3 grams of fat or less per ounce.
* When looking for soft cheeses, choose low-fat (1%) and fat content of cottage cheese, cheese, ricotta cheese or part-skimmed milk or light. Some of these cheeses have 3 grams of fat or less per ounce.

If you use your contribution sodium, choose the cheese sodium. Read the label to the levels of sodium.

The frozen milk-based desserts
* The lowest in saturated fatty acids, such as the frozen milk, low-fat yogurt, low-fat dairy frozen desserts, fruit ice creams, sorbets and pallets.

Other dairy products

* Price is too low or nonfat yogurt, but also many other dairy products, is an excellent source of protein and calcium. Low-fat diet or nonfat yogurt alone or as a supplement or in the revenue. Try to increase fruits.
Try to low-fat or nonfat cream cheese or cream mixture. Much flavor so rich that the real thing, but less fat and calories.

Fats and oils

You can help your cholesterol in the blood to replace, the saturated fatty acids with fat. Just look for the total amount of fats or oils calories under control.

If the purchase of oils and fats, remember:
* Select from liquids, the vegetable oils are rich in unsaturated fatty acids - such as canola, corn, olive, peanut, safflower, sesame, soy, sunflower seeds and oils, olive oil.
* Offer of Unsaturated margarine with liquid vegetable oils such as the first part. Choose soft tub or liquid margarine or vegetable oil spread.
* Limit of butter, lard, Fatback, shortening and solid. They are rich in saturated fat and cholesterol.
* Acquisition of light or nonfat mayonnaise and salad instead of the usual kind that is rich in fat. For example, two tablespoons of regular Italian dressing can contain up to 14 grams of fat.

Fruit and Vegetables

You must eat at least 3 through 5 servings of fruits and vegetables a day. Fruits and vegetables are very low in fats and fatty acids, and not by cholesterol. A diet rich in fruits and vegetables may also help cholesterol levels low. Thus, fruit and vegetables are excellent alternatives to the foods that are rich in saturated fat and cholesterol.

If your purchases, remember:
* Buy fruit and vegetables to eat, such as snacks, desserts, salads, dishes, accompanying measures, main dishes and
* Add various vegetables with meat or stew pots or a vegetarian (meat), a main dish.
* Wash and cut vegetables (carrots, broccoli, cauliflower, lettuce, etc.) and store in the refrigerator for a quick and easy to use in the preparation or snacks.
* Transportation of fresh fruits for dessert or gel (banana, strawberries, melons, grapes) for a delicious frozen process.
* Display of fresh fruit in a bowl in the kitchen, the fruit easier to take a snack.
To make a low content of vegetable fats in low-fat and saturated fat, season with herbs and spices, lemon juice, vinegar, without fat or low-fat mayonnaise or salad sauce.

Bread, cereal, rice, pasta and other cereal products
Bread, many cereals, rice, pasta and other cereals, beans and peas are high and in starch and fiber and low in saturated fat and calories. We also have no cholesterol food, with the exception of some bread and sweet bread with products with high content of polyunsaturated fats, high cholesterol, milk, butter and eggs.

Such as fruit and vegetables, naturally low in fat, low cholesterol bread and other foods from this group are also a good choice. You should eat, 6 to 11 servings of food from the group every day. If you have high triglycerides and / or low HDL, you should have your carbohydrates, up to a maximum dose of 60% of total calories. You can make a diet of up to 35% fat, unsaturated fatty acids by using saturated fatty acids.

Through the purchase of foodstuffs in this group, remember:
* Choose breads and grains to avoid the roles of white bread and flour processed. Bread grains have more fiber than white bread.
* Dried purchase of cereals, most are low in bold. Limit fat granola, muesli, oat bran and the guys who are on the coconut or coconut oil and nuts, what the content of saturated fatty acids. The milk or nonfat milk instead of 1% of the whole or low-fat (2% milk), with saturated fat and cholesterol.
* Price pasta and rice for use as banknotes. Apart from the high fat sauces (butter, cheese, yogurt, cream, white).
* Limitation of the mild bread with many saturated fatty acids, most of butter, eggs and whole milk, such as croissants, pastries, muffins, cakes, bread, butter. These are also high in cholesterol.

The sweets and snacks
Some sweets and snacks - such as fresh bakery products (cakes and biscuits), crackers with cheese, chips and a few - are often rich in saturated fat and cholesterol.

Here are some low-fat sweets and candy to buy and use only now and then:
* Angel food cake fruit puree or fresh fruit slices
* No fat or low-fat brownies, cakes, cheesecakes, Cupcake, and pastry
* No fat or low-fat animal crackers and hackers, the diet devil cookies, figs and other fruit bars, Ginger Snaps, vanilla and lemon or waffles.
* Frozen low-fat or nonfat yogurt, ice cream with fruit, milk for ice cream, sorbet and sherbet
* Gelatin desserts - see the cream!
* Biscuits
* The 1% cream or nonfat milk

Low cholesterol diet plan