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Diet for Lowering Cholesterol




A diet for lowering cholesterol is low in saturated fat and low in cholesterol. 

On a diet for lowering cholesterol you should eat:

  • Less than 7% of the day's total calories from saturated fat.  Saturated fat is found in fatty cuts of meat, poultry with the skin, whole-milk dairy products, and in tropical oils like coconut, palm kernel and palm oils.
  • Only 25-35% of the day’s total calories from fat (all types.)
  • Less than 200 milligrams of dietary cholesterol a day.
  • No more than 2400 milligrams of sodium intake a day.
  • Just enough calories to achieve or maintain a healthy weight and reduce your blood cholesterol level. (You don't want to gain weight when you follow the diet for lowering cholesterol.)

If your LDL is not lowered enough by reducing your saturated fat and cholesterol level intakes, you can increase the amount of soluble fiber in your diet. 

Foods low in Saturated Fat

One of the key components in a diet for lowering cholesterol is to eat plenty of foods low in saturated fat.  So what are these foods?

They include fat free or 1% dairy products, lean meats, fish, skinless poultry, whole grain foods, and fruits and vegetables. Look for soft margarines (liquid or tub varieties) that are low in saturated fat and contain little or no trans fat (another type of dietary fat that can raise your cholesterol level).

Foods High in Cholesterol

Your diet for lowering cholesterol should also eliminate as many foods high in cholesterol as possible.  These foods include:  liver and other organ meats, egg yolks, and full-fat dairy products.

Foods High in Fiber

Good sources of soluble fiber include oats, certain fruits (such as oranges and pears) and vegetables (such as brussels sprouts and carrots), and dried peas and beans.

Now that you know what a diet for lowering your cholesterol includes, click here for some low cholesterol recipes.

 

Cholesterol - What your Cholesterol numbers mean - Lowering your Cholesterol - Diet for Lowering Cholesterol - Low Cholesterol Recipes

 

 

 

 

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lowering cholesterol