One of the most effective ways to lower or maintain your cholesterol level is by changing your or keeping the proper recommended diet. Making cholesterol-lowering changes in your diet goes beyond shopping Â– youÂ’ll also want to learn some cooking techniques that can eliminate excess fat, cholesterol, and calories from your meals.
One of the most effective ways to lower or maintain your cholesterol level is by changing or keeping the proper recommended diet. Lowering the amount of fat you eat is the most helpful change you can do. If you are quite unsure of how you can change your diet, your doctor, a qualified dietician, or nutritionist can help you. Within three to six months after changing your diet, have your cholesterol level checked to monitor if you are getting the expected results.
Eat less fat.
Because many of us almost eat half of our daily calories in fat, our body’s response is to make more cholesterol. Your goal should be to limit fats to less than one-third of your total calories. This can be done by avoiding the “obvious” fats such as butter, mayonnaise, and “hidden” fats used in processed foods.
Eat more fiber.
One kind of fiber (soluble fiber) lowers your cholesterol level by keeping the cholesterol you eat from being absorbed by your body. Oats, fruits, and beans are rich in soluble fiber.
Eat less cholesterol.
Eating high-cholesterol food may raise your cholesterol level. Limit your intake of high-cholesterol food such as eggs and animal meat, especially organ meats.
Eat more starchy food.
Starches (complex carbohydrates) aren’t fattening and can lower our cholesterol level by diluting the fat you eat. Eat more starches such as grains, beans, and root vegetables.
Drink less alcohol and caffeine.
Both alcohol and caffeine can raise your cholesterol level by raising blood’s fat levels. Try to limit your coffee intake to only two ordinary-sized cups and two alcoholic servings in a day.
COOK HEALTHY MEALS
Making cholesterol-lowering changes in your diet goes beyond shopping – you’ll also want to learn some cooking techniques that can eliminate excess fat, cholesterol, and calories from your meals. So experiment a little and put all your food choices and cooking techniques together into meals that taste great, lower your cholesterol, and may even help you lose weight.
Reduce your calories by making several small changes:
• Serve your measured food on your plate and immediately put leftovers away.
• Use a smaller plate; it will look fuller.
• Eat at the table, not at the front of the TV or computer – so you’ll pay attention to how much you are eating.
Cook low-fat meals.
These cooking techniques can lower fat while preserving the taste;
• Microwave, grill, broil, bake, or steam food without adding fat.
• Use non-stick cookware to lessen your need for oil use.
• Remove extra fat from meat and skin from poultry before eating.
Adjust the recipe.
Rather than giving up your favorite recipes, substitute ingredients with low-fat alternatives:
• When baking, use vegetable oil in place of lard or shortening, and try using less of it. When cooking, sautéing or frying, use olive oil.
• Substitute margarine for butter, and use less of it.
• Try replacing each egg with two egg whites.
Use seasonings creatively and you’ll probably forget about the missing fat:
• Sprinkle low-salt herbal blends on meals.
• Try butter-flavored (fat-free) powders on potatoes, vegetables, and noodles.
• Use low-fat dressings and “light” or “diet” mayonnaise on salads and sandwiches. Even better option is, instead of using mayonnaise on your sandwich, use mustard instead.
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