Tuesday, April 21, 2009

Foods to Control Cholesterol (Avoid and Add)

Controlling Cholesterol-20 Point Plan

Author: Alphonso Smith

Controlling Cholesterol

To decrease saturated fats in your diet:

  • Read labels on food packages. Don’t look only for cholesterol content. Look for saturated or hidden fats. This especially applies to commercially baked goods such as cakes, pies, cookies, doughnuts, crackers and chip

  • Replace butter with vegetable oil. Use canola, corn, sunflower, safflower, soybean and olive oil in food preparation. Avoid hydrogenated soybean or cottonseed oil.

  • Use skim or low-fat (1 percent) milk.

  • Shun products containing palm or coconut oil.

  • Eat low-fat cheeses such as part-skim mozzarella.

  • Instead of ice cream, choose ice milk, sherbet or low-fat yogurt.

  • Trim all visible fat from meat. Select lean cuts of beef, veal or pork.

  • Avoid high-fat meat products such as hot dogs, hamburgers, bacon, sausage, bologna and salami.

  • Eat more chicken and turkey (with skin removed) and more fish.

  • Choose turkey, lean roast beef, lean ham and water-packed albacore tuna fish for sandwiches.

  • Prepare more meals that use meat sparingly. Soups, stews, stir-fry meals and pasta dishes call for more vegetables and carbohydrates and less meat.

  • Broil, bake or steam foods instead of frying them.

  • Make you own salad dressings, using less oil.

To decrease cholesterol in you diet:

  • Limit your consumption of egg yolks to one or two a week.

  • Use egg whites and Better than eggs product in food preparation.

  • Eat moderate portions of lean meat, fish and poultry. Keep your daily consumption at about 6 ounces.

  • Avoid organ meats (liver, kidneys, sweetbreads etc.

  • Eat fewer commercially baked products (cakes, pies, cookies, doughnuts, crackers and chips),

  • Regular physical exercise can help increase the level of HDL—or good—cholesterol.

You can do a number of things to improve your cholesterol level. Eating healthy

Food can help lower your LDL cholesterol level. You can lower your risk by quitting smoking, losing weight and exercising.

The American Heart Association is an excellent source of information at a very low cost. If you have access to the internet, a good wbsite for information is the National Heart, Lung and Blood Institute at www.nhlbi.nih.gov.

Try these::Fish, poultry without the skin; lean beef pork and lamb, turkey products, instead of Sausage, bacon, organ meats(like liver) Nonfat or low-fat milk instead of
Whole milk. Sherbet, sorbet, fat-free ice cream instead of Ice cream. Egg whites, egg substitutes,(better than eggs) instead of Egg yolks.Raw or steamed vegetables instead of Buttered or fried vegetable. Baked potatoes instead of French fries.Clear soups instead of Creamed soups. Unsaturated vegetable oils: olive, corn, canola oil palm oil, lard, bacon fat instead of Saturated fats: butter, coconut oil. Angel food cake, reduced-fat cheesecake instead of regular Cheesecake. Pretzels, air-popped popcorn, fat-free Potato chip instead of regular popcorn or regular Potato chips. Pancakes or cereal with nonfat milk,Bagels, English muffins instead of Pastries, doughnuts.

Attempt to lower your cholesterol level by changing your diet. There is always medicine if all else fails. Consult your physician

About the Author:

The Author Alphonso Smith is and has been for 20 years a personal security design specialist. Has two books in the works. He also is a fledgling internet marketer Check out our website: <"http://www.good healthmatters.blogspot.info

Article Source: ArticlesBase.com - Controlling Cholesterol-20 Point Plan

No comments:

Post a Comment