Lowering cholesterol diet - Foods that you can choose

Lowering cholesterol diet is also a diet for a healthy heart. All the simple rules for lowering ldl can help you maintain not only a strong heart but also a healthy body.

Lowering cholesterol diet – cutting fats

You should reduce the amount of saturated fats 8 to 10% of your total daily calories. This can keep your total and LDL cholesterol levels at approximately normal rates.

Try to limit as much as you can meat, tropical oils, full-fat dairy products and poultry, such as:

Meat fat, whole milk dairy products, turkey and chicken skins, butter, cocoa butter, coconut oil, palm oils, and lard.

Once upon a time, trans fats have been considered to be a good substitute for saturated fat.

But recently, it has been found that they can increase your cholesterol levels. at the same time they are associated with a high risk of heart disease.

How to recognize if the food you’re taking contains trans fat.

For this purpose you should look for shortening, partially hydrogenated vegetable oil, hydrogenated vegetable oil on the food label.

Foods like cookies, crackers, candies, snack foods, baked goods, and many many processed foods and salad dressings and margarines are rich in trans fat.

Monounsaturated and polyunsaturated fats

According to AHA monounsaturated fats should be 10 to 15 percent of your total daily calories. Olive oil, peanut oil and olive oil are a good source of monounsaturated fats.

While monounsaturated fats can lower your total cholesterol and keep normal levels of HDL; the polyunsaturated fats can lower the both of them the total cholesterol and HDL levels.

That’s why it is recommended from AHA that no more than 10% of your total daily calories should come from polyunsaturated fats.

Nuts and vegetable oils are rich in polyunsaturated fats. So, keep in mind that sunflower oil, soybean oil, safflower oil, cottonseed oil and corn oil are good sources of polyunsaturated fats.

For the full list of foods that you can choose as part of your lowering cholesterol diet, click here.