What to eat to avoid high cholesterol?


We all know just how important it is to eat healthy foods that are not high in cholesterol and how important a low cholesterol diet is to our vascular health. But, we also must understand that there are two types of cholesterol, one that is good for us and one that is bad. The good cholesterol is known as High-Density Lipoprotein or HDL and the bad cholesterol is Low-Density Lipoprotein or LDL. You should keep the LDL levels low while keeping the HDL levels high. You can visit with your doctor to keep an eye on your cholesterol levels. But, a good low cholesterol diet is the best way to ensure that you keep your cholesterol levels where they should be.

The National Heart, Lung and Blood Institute have compiled a diet for you to follow to maintain healthy cholesterol levels. Following their diet should help control your cholesterol. Your total fat calories should be lower than 30 % in a day, total saturated fat should be lower than 10 % per day, and the total cholesterol from your diet should be lower than 300 milligrams. If your cholesterol is already high then you should try to lower these figures.

Low cholesterol food

Low cholesterol foods that can help lower your cholesterol levels include foods that contain Omega-3 fatty acids such as sardines, salmon, albacore tuna, lake trout, mackerel and herring. Other foods that contain Omega-3 fatty acids are found in canola, almonds, tofu, other forms of soybeans and flaxseed, including their oils. Low cholesterol food with soluble fibre will also help to lower your LDL levels. These foods include apples, oranges, pears, prunes, apricots, oats, berries, carrots, dried peas, beans, carrots, cabbage, dates, figs, Brussels sprouts and sweet potatoes.

High cholesterol food

High cholesterol food that can raise your cholesterol level include fatty poultry, certain fish species, egg yolks, liver and organ meats, cheese, butter and other dairy items made from whole milk. Any type of food that has saturated fats and hydrogenated oils should be avoided if you are on a diet to lower your cholesterol level. These items even include coconut oil, palm oil, cocoa butter, and some margarine. And avoid all deep-fried high cholesterol food such as fries. Finally, high cholesterol food in the form of processed meats like sausage, salami and bologna should be eliminated from your diet.

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