Health Tip Details
Food as medicine
How to maintain cholesterol naturally!
“Oh my god! My total cholesterol is high”, “My triglycerides are high”, etc. often scare a lot of people. People with elevated cholesterol levels are at a risk of various heart diseases.
So, in this blog article I am giving you some easy tips and food substitutes for you to manage your cholesterol levels.
Meat, Poultry, Fish, Other Protein
Lean Meats: Trim away excess fat. Broil or grill to allow excess fat to drip away. Fatty Meats: Beef, mutton, ham, bacon, sausage, hot dogs, sandwich spreads, all organ meats
Poultry: Chicken with skin removed. Processed poultry products
Eggs: Egg whites and low cholesterol egg substitutes. Whole eggs as recommended by a nutritionist. Check with your nutritionist regarding how many whole eggs per week.
Seafood: Fish oils are particularly heart healthy. Fish should be eaten at least 3 times per week. Any seafood that is deep fried
Cheese: Select low fat cheese such as cottage cheese, pot cheese, mozzarella, ricotta and Swiss. Most cheeses are high in saturated fat. Avoid cream cheese, processed cheese and cheese spreads.
Beans: Beans of almost any type, peas, lentils; tofu; peanut butter Canned baked beans (sugar and extra calories added). Check labels.
Milk: Skim, non-fat (fluid, powdered, evaporated, condensed), buttermilk. Any milk product made with whole full fat milk, chocolate milk, milkshakes, eggnog, coconut milk
Yogurt: Made from skim or non-fat milk Made from whole milk or custard style
Cereals, Grains, Complex Carbohydrates
Cereals, Dry or Cooked: Oat cereals are particularly heart healthy. Check labels on all cereals for total calories, sugar and sodium. Coconut containing cereals, instant hot cereals, granola.
Pasta & Rice: Noodles, spaghetti, macaroni, brown rice (preferred). Prepared with whole eggs, cream and cheese sauces; canned or boxed noodle and macaroni dishes; canned spaghetti dishes
Baked Goods: Whole grain breads and rolls; low fat or homemade muffins, pancakes, waffles and biscuits using polyunsaturated spread or oil and non-fat milk Butter or cheese rolls and breads; croutons; commercial biscuits, muffins, pancakes, pastries, sweet rolls, donuts, croissants.
Crackers/Snacks: Unsalted crackers, pretzels, popcorn prepared with air popper or mono/polyunsaturated oil Salted crackers or snacks; fried snack foods; any snacks or crackers containing saturated fats, coconut or palm oils, hydrogenated or partially hydrogenated fats; cheese crackers or snacks; potato chips; corn chips; tortilla chips; chow mein noodles; commercial buttered popcorn
Fruits and Vegetables
Vegetables: Fresh, frozen or low sodium canned; low sodium tomato and vegetable juices Creamed, breaded or deep-fat fried vegetables; vegetables in sauces
Fruit: Fresh, unsweetened dried fruits; canned or frozen packed in water, own juice or light syrup preferred; all fruit juices (unsweetened preferred) Canned or frozen packed in syrup, sweetened dried fruits, coconut, fried snack chips
Fats in nuts, seeds and avocado are mostly unsaturated and healthy. They are high in vitamins and minerals, but they also contain high calories and should be limited.
Polyunsaturated Fats: Sunflower, safflower, corn, soybean, cottonseed, sesame oils
Monounsaturated Fats: Canola, olive, peanut oils Butter, lard, beef , salt pork, bacon, chocolate, cocoa butter, coconut, coconut oil, palm and palm kernel oil, hydrogenated fat
Seeds and Nuts: Unsalted, pumpkin, sesame, sunflower and others not on avoid list Cashews, macadamia, pistachio, Brazil nuts.
Desserts: Homemade baked goods made with unsaturated oils or spreads Made with whole milk, cream, butter, chocolate and egg yolk; commercially prepared cakes, pies, cookies, pastries; ice cream; chocolate desserts; frozen cream pies; commercial dessert mixes such as cake and brownie mixes; chocolate; candies made with cream fillings
Beverages: Sparkling or mineral water, club soda – unsweetened preferred; coffee; tea Tonic, aerated drinks, instant cocoa mixes.
Soups & Sauces: Fat-free, low-salt broth, home-made soup. Soup made with whole milk or cream; broth containing fat; canned soups.
Other: Spices, herbs, pepper, lemon juice, garlic and onion powder, Tabasco, mustard, vinegar, relishes, jam, jelly, marmalade (unsweetened preferred) Commercially fried foods, pickles, any foods containing items not allowed
This is a comprehensive list of all the allowed and not permissible food items. So, if you are having high cholesterol levels, make sure you stay away from the ‘AVOID’ list. If you need expert help to manage your cholesterol then you have come at the right place. Please visit:
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