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Resources » Articles/Knowledge Sharing » Health »
To lower blood cholesterol (LDL) through diet
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To lower blood cholesterol (LDL) through diet, it is important to choose foods low in saturated fat. While about 30% of total calories should come from fat, only 7-10% should be in the form of saturated fat. Saturated fat is found in greatest amounts in foods from animals, such as fatty cuts of meat, poultry, with the skin, whole milk dairy products, lard, and three vegetable oils (coconut, palm, and palm kernel oils). Foods low in saturated fat include dried beans, fruits, vegetables, and whole grain foods. They are also high in starch and fiber.
Whenever possible, it is best to substitute unsaturated fat for saturated fat. Unsaturated fat is usually liquid at room temperature and can either be monounsaturated or polyunsaturated. Experts also advise limiting trans-fatty acids in the diet. These fats raise total cholesterol and LDL cholesterol. Transfatty acids are produced when oils are partially hydrogenated (partially solidified) to make margarine. They can appear in many stick type margarines and are also found in commercial baked goods.
Ø Choose LEAN cuts of meat
Ø Limit organ meats
Ø Limit processed meats (hot dogs, bologna, sausage, etc.)
Ø Try ground turkey and chicken
Ø Limit goose or duck
Ø Choose shellfish only occasionally
Ø Buy canned fish packed in water, not oil
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