Fat provides a major
source of energy for the body. But too much of fat can
affect the circulatory system, raise blood cholesterol
levels and invite heart
attacks or strokes. To control cholesterol levels
in our body, there are many diet programs and diet recipes,
we can choose from.
Most of the Cholesterol Diets Aim at:
- Reducing total dietary fat
- Decreasing dietary cholesterol
- Increasing fiber intake and complex carbohydrates
- Limiting sodium intake
- Decreasing calories if you are over weight
Factors like heredity, weight and dietary habits influence
your cholesterol
levels. At first, a doctor will prescribe a diet.
If your cholesterol levels have not decreased, treatment
would include medication too, which may include diet
pills. Let's learn more about the typical diet a
patient follows.
Take Less High-Fat Food
An effective 'cholesterol lowering method' is to limit
your intake of saturated fat. Saturated fat raises blood
cholesterol levels in the body. So reduce your calorie
intake and lower the blood cholesterol levels. Also,
replace the fat calories by having more complex carbohydrates.
Stay away From Animal Fats and Vegetable Fats.
Butter, cheese, ice cream and whole milk contain
a lot of saturated fat. It is also found in the fat
that surrounds meat. Coconut oil, palm oil, cocoa butter
etc are the highly saturated vegetable fats.
Substitute Unsaturated Fats for Saturated Fats
Unsaturated fats lower cholesterol levels. Soybean,
corn, safflower, cotton seed, olive and canola oil are
unsaturated fats which are more cholesterol friendly.
Eat Less High Cholesterol Food
Eggs, dairy products, meat, shell fish and poultry are
cholesterol rich products. Fruits, vegetables, cereals,
nuts and seeds do not contain cholesterol. It's important
that you choose lean meats and low fat diary products
every time.
Complex Carbohydrates is a Diet-Must
Since complex carbohydrates are good substitutes for
saturated foods eat plenty of breads, rice, cereals,
dried peas, fruits and vegetables. Some fiber types
found in oat and barley bran, apples and oranges may
even help bring down the cholesterol levels. These complex
carbohydrates are also good sources of vitamins, minerals
and fiber.
Maintain a Balanced Weight
Overweight people
show greater tendencies towards high cholesterol levels.
Eat fewer calories. Increase your physical activities
and workout on a regular basis. Dietary changes also
adds to successful weight loss. Fat has more than twice
the calories as compared to proteins and carbs. So keep
away from fatty foods and oily snacks. To maintain a
desirable weight see to it that your caloric intake
doesn't exceed your caloric burns.
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