Nutritional Guidelines on How to Lower Cholesterol One of the major factors that affects cholesterol levels is dietary intake of 1) cholesterol and 2) saturated fats (as well as trans fats).
Glycemic Index Chart & Glycemic Load Chart Below is a glycemic index chart and glycemic load chart for common foods. Susan Lundman began writing about her passions of cooking, gardening, entertaining and recreation after working for a nonprofit agency, writing grants and researching child development issues.
Once you realize the dangers of foods high in saturated fat and trans fats, take the next steps to identify the foods and find more healthy substitutions. Follow the 2010 Dietary Guidelines for Americans, and limit your diet to about 22 g of saturated fat each day, or even as low as 15 g for the best protection against heart disease.
Manufacturers hydrogenate most margarines to help them remain spreadable and have a long shelf life, creating trans fats in the process. Because they use shortening and margarine, manufactured desserts are normally high in both saturated fat and trans fat. Substitute small amounts of real butter or butter-canola oil blends for the margarine in your diet, and choose soft margarine instead of hard margarine to reduce trans fats. Go easy on milk products that have more than 1% milk fat, for instance cheeses (most of them), cream and nondairy coffee creamers.
Fast foods like burgers, tacos, fries, packed chips and fried chicken are high in both total fat and saturated fat. A limited amount of alcohol is not harmful; in fact it might have positive effects on your heart. Chowdhury R, Warnakula S, Kunutsor S, Crowe F, Ward HA, Johnson L, Franco OH, Butterworth AS, Forouhi NG, Thompson SG, Khaw KT, Mozaffarian D, Danesh J, Di Angelantonio E (2014). The guidelines don’t offer specific recommendations for trans fats, but instead recommend that the less you eat, the better.
One brand of mini-sandwich crackers has 2 g of saturated fat and 2 g of trans fat in one serving, according to the U.S. Bake your own desserts using monounsaturated oils, such as canola or olive oil, instead of butter or margarine.
It is needed by the body to keep producing healthy cells but having high cholesterol puts you at risk for heart disease. Fat-free milk, toned milk and non-fat dairy products are any day better than whole-fat dairy. You can replace these with healthier options like broiled sandwiches, salads with low fat dressing and foods that are not fried. However excessive drinking, especially hard liquor, can raise cholesterol levels to an unwanted degree.
Made from saturated or hydrogenated fat, whole eggs or whole milk, these can significantly raise the level of cholesterol in your body.
The American Heart Association advises that they account for less than 7% of daily caloric intake. After processing, partially hydrogenated soy margarine has 25 percent polyunsaturated fats, 50 percent monounsaturated fat and 20 percent saturated fats, or about 2 g each of trans fat and saturated fat. If you’re healthy, the American Heart Association recommends limiting your total daily intake of cholesterol to 300 milligrams or less. It all depends on your body’s requirement, whether the added cholesterol will be used up to meet body functions or contribute to the cholesterol your body won’t use. These sources include beef, pork, chicken, shellfish, egg yolks, and dairy such as cream, milk, and butter. To keep cholesterol under check it is important to know and avoid foods that contain saturated and trans fats. You can reduce such consumption by limiting consumption of foods high in saturated fat and by eating foods high in monounsaturated or polyunsaturated fats.
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