A low cholesterol diet is not hard to follow, given the variety of foods available. Many food manufacturers also have low fat, low cholesterol foods available for people who do not have the time to fix elaborate meals. When you are shopping for such foods, be sure to look at the labels and keep the following in mind:
Fruits and Vegetables
Always eat plenty of fruits and vegetables--they are low in calories and fat. Additionally, these delicious foods will not raise your cholesterol levels.Fats and Oils
Try to lower your intake of saturated fats, since consuming foods with these fats could raise your cholesterol levels and place you at a higher risk of acquiring heart disease.You should avoid any foods that state they contain “partially hydrogenated" vegetable oils, such as those used in many margarines and shortenings, contain a particular form of saturated fat known as trans fats. These can raise blood cholesterol levels (including LDL, the bad cholesterol), just like saturated fat, and can also promote the formation of waxy, cholesterol plaques on your arteries.
When cooking with oils, you should use olive and canola oils, which are particularly high in monounsaturated fats or vegetable oil, which is high in polyunsaturated fats. Unlike saturated and trans fats, unsaturated fats can help lower your cholesterol and keep your heart healthy.
Breads and Grains
Use whole grain foods instead of foods containing white flour. Recent studies have indicated that ingesting high amounts of carbohydrates can also raise cholesterol levels and increase your risk of heart disease - especially if you have diabetes.Dairy
Use low fat or skim dairy products instead of regular, full-fat ones. You'll find that not only does this decrease your risk for heart disease, but it is also friendly to your waistline as well!Meats
Cook with lean meats, such as chicken, fish or turkey, instead of red meat. Leaner meats will not raise your cholesterol levels as much as red meat. For instance, using ground turkey meat instead of ground beef is a delicious alternative for hamburgers.However, if you are dying for that steak, you can eat that, too – in moderation. On fattier cuts of meat, make sure that you trim the fat off before consuming it.
Sources:
Rolfes SR, Whitney E. Understanding Nutrition, 3rd ed 2005.
