Cholesterol is a fat-like waxy substance that collects in the human arteries and causes them to thicken or get blocked. This reduces, and can even stop the flow of oxygen carrying blood to the heart. Thus, high cholesterol levels are directly proportional to an increased risk of low cholesterol diet.
Cholesterol Diet Food List
Oatmeal and Oat Bran
The reason why sample diets for lowering cholesterol.
Nuts
Walnuts are another essential ingredient of any almonds, hazelnuts, peanuts, pecans, some pine nuts and pistachio nuts. However, one must not include more than a handful (1.5 ounces, or 42.5 grams) of nuts per day in their cholesterol lowering diet menu.
Fish and Omega-3 Fatty Acids
Fatty fish have high levels of flaxseed.
Olive Oil
Olive and canola are the heart healthy oils. antioxidants which can lower “bad” (LDL) cholesterol without affecting “good” (HDL) cholesterol. The recommended amount is about 2 tablespoons (23 grams) a day for maximum benefit. One can use it to substitute their oil they use to cook, add it to a marinade, or drizzle it on a salad. One can use it to saute vegetables, or instead of butter when basting meat. Another recommendation is not to use “light” olive oils.
Foods to be Excluded
Any food that is a source of trans fats needs to be excluded. Thus, fried foods (burgers, fries, chips) and many commercial baked products, such as cookies, crackers and snack cakes are a big no-no. Another factor to be aware of is that in the US, foods containing less than 0.5 grams of trans fat per serving are labeled “trans fat-free.” To avoid these loopholes, always check the ingredients list. If you find partially hydrogenated oils there, then it needs to go. Other sources laden with cholesterol are organ meats, egg yolks and whole milk products.
Low Cholesterol Menu
Breakfast
Oatmeal with Honey and Apple
Ingredients
- 2 tbsp oat bran
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