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FOOD & NUTRITION

Useful tips in your diet for lowering cholesterol

The “TLC” diet or the “total low cholesterol” diet is a diet for lowering cholesterol. This was presented by the National Cholesterol Education Program (NCEP) last May of 2001 as a new diet guideline for those who have high blood cholesterol and are at risk of heart disease.

This new diet for lowering cholesterol was also endorsed by the American Heart Association and added it as one of its substance on dietary and lifestyle change for individuals who have high blood cholesterol.

Below are food groups and some information with some tips that are useful in your diet for lowering cholesterol:

 

diet for lowing cholesterol

* Choose skinless poultry or remove the skin before eating or cooking.

* Fish have less saturated fat than chicken or meat

* Limit your total amount of lean meat, fish, shellfish or chicken intake daily. Even the thinnest meat has saturated fat.

* When shopping for poultry choose chicken and turkey. These are low in saturated fat. Buy chicken or turkey with the skin is removed.

* Avoid goose and duck; even with the skin removed they still are high in saturated fat.

* Chicken and turkey hot dogs have less saturated fat and total fat than pork and beef hot dogs.

* When choosing between fish and meat or poultry, choose fish. Fish have less saturated fat than meat and poultry.

* Substitute meat with dry peas, beans or tofu. These have less saturated fat and cholesterol than meat. Dry peas and beans are rich in fiber which is good in lowering cholesterol. Add beans to pastas, casseroles, soups and vegetable dishes. Marinate tofu in a non fat dressing or in a spicy saucy.

* Grilling or baking meat is suggested. Avoid frying meat.

* When cooking eggs, separated the egg yolk from the egg white. Egg yolks have high dietary cholesterol.

* Avoid baked goods that use egg yolks as an ingredient. If unavoidable, limit your intake of this kind of foods.

* Substitute egg whites for egg yolks, egg whites contain zero cholesterol.

* Whole milk, cheese and ice cream are high in saturated fat and cholesterol; instead buy non fat or low fat dairy goods.

* In your diet for lowering cholesterol replace saturated fat with unsaturated fat. Control the total amount of fats or oils and calories that you intake.

* Use liquid vegetable oil such as canola, olive, peanut, corn, sunflower, soybean and sesame oil. These are high in unsaturated fats.

* Limit butter, fatback, solid shortenings and lard. These are high in saturated fat and cholesterol.

In order for your diet for lowering cholesterol to be a success, you have got to be in control of your urge to eat the foods that are high in cholesterol and saturated fat. Also you must have regular exercise and an active and healthy lifestyle in order to have a desirable cholesterol level.

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