Sample menus low cholesterol diet
1st To determine which is more than 30% of calories, multiply the total calories per day 0:30. Example: 1800 calories x 0.30 = 540 calories, fat license for a person to eat 1,800 calories per day.
2nd To determine how many fat grams = 540 calories, divide the calories from fat by 9, because each gram of fat = 9 calories. Example: 540 calories from fat ÷ 9 = 60 grams of fat per day.
3rd To determine the number of fat 60 grams saturated fat can be in a phase-1 diet, and 1 / 3 x 60th Therefore, 20 g fat total compensation may be paid in saturated fatty acids. In a Phase-2 diet, to 1 / 4 x 60th Less than 15 grams of fat total compensation should be allowed, in the saturated fatty acids.
Special low cholesterol diet
1st Limit sugar and alcohol. They provide some nutrients, but rich in calories. Therefore, to a high cholesterol by the increase in body weight. Too high a body too much body fat, is full.
2nd Some habits like smoking a cigarette and a sedentary lifestyle, may increase the risk of diseases of the heart. Smokers should stop smoking. Aerobics room regularly (at least 20 to 30 minutes, 3 times per week) is the cholesterol and prevent plaque from cholesterol. You can also stress can lead, hypertension, another risk for heart disease.
3rd Fish are often consumed, 3-times or more per week. The research shows that some deep-sea fish species - mackerel, salmon, herring, tuna, swordfish, sea hole - Oil contain a so-called omega-3-fatty acids. This oil May, the reduction of cholesterol in the blood. Fish oil supplements, but not recommended because it too many calories.
4th Avoid high sodium content in feed. Some patients with high cholesterol also have high blood pressure. The reduction of sodium can help blood pressure within the normal range. The salt is about 1 / 2 sodium. Sodium is also an ingredient in many processed foods commercially. Common drugs such as antacids, laxatives, cough complaint and can contain significant amounts of sodium. Read the labels of the products and the use of products with a maximum of 300 mg of sodium per serving. Of herbs and spices can be used instead of salt to add flavor and variety of meals. Not a substitute for salt, unless the doctor has.
5th Increasing complex carbohydrates (pasta, whole-grain cereals and potatoes) in the diet. Like fats, are an excellent source of energy without the harmful effects of May grew fat in the body. But read the labels for prepare trade in products, pastries, cookies and crackers. These products are known for using very fats such as coconut and palm oils and fats, hardened.
6th Eating 20 to 30 grams daily food fibers. The foods such as beans, oats, barley, rice, potatoes, strawberries and carrots are good to eat because they soluble fiber. The research shows that soluble fiber reduces cholesterol in the blood.
7th Choose carefully the meat. Classify meat (First Choice or Good) refers to the fat content, with the first classes with more fat. The Refers to the son of white fat running through a cut of beef - the highest in the marbling and fat. Read the labels to avoid meat and meat products, with more than 3 grams of fat per ounce.
8th Eating can be a challenge. Avoid fast food, the dishes are usually high in fat and sodium. However, there are many restaurants and the need of providing components for customers fat or low cholesterol diet. The menus often contain words such as "health center" or the elements, which by the symbol ™. Find out about the ingredients and the way the dishes are prepared.
Choose foods and to convey to smaller portions.
The new dietal information on foods for consumers information about fat, saturated fat, cholesterol in the sodium and fiber content. If it is necessary to help interpret the labels, diet or a doctor should be consulted.
Fat grams in determining how many calories you need each day. Then use the following table for a simple way, how many grams of fat is entitled to every day for step-1-and phase-2 diet.
Free low cholesterol diet recipes
Learn how the new soluble fiber health services, and many gastrointestinal disorders
Tasting Menu - step-1 diet
Breakfast
Grapefruit 1 / 2 cup
Cereals * 3 / 4 cup
Banana * 1 / 2
* Egg substitute 1 / 4 cup
* A wheat toast
2 slices
* 2 teaspoons margarine
* 1 tablespoon of jam or jelly
* 1% 1 cup milk
* The coffee / tea *
Lunch
* The meat sector, 1 cup of soup with vegetables
* 2 ounces of lean hamburger
* In low-fat cheese 1 oz
2 teaspoons olive oil
2 teaspoons vinegar
* Fresh fruit salad
1 / 2 cup
* 1 oatmeal cookie
* 1% 1 cup milk
Dinner
* The tomato juice 1 / 2 cup
* Grilled Chicken Breast 3 ounces
* Broccoli Spears 2
* Hard 1 roll dinner
* 1 teaspoon margarine
* Carrot / grape salad 1 / 2 cup
* Yogurt with frozen strawberries 1 / 2 cup
* 1% 1 cup milk
Sample menus low cholesterol diet
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