Friday, July 22, 2011

Low cholesterol diet for a healthy heart

Eating healthy is about making choices. When it comes to cholesterol- free food, there are many choices. In addition to cholesterol-free foods, a heart- healthy diet often calls for foods that contain some cholesterol.

Cholesterol-free foods originate from plants — fruits, vegetables, whole grains, and legumes. A low cholesterol diet will usually include a combination of cholesterol- free foods and low cholesterol foods, such as low-fat dairy products, poultry, and fish. By choosing cholesterol-free foods, one can easily lower risk of heart disease.

Types of cholesterol-free foods include vegetables, fruits, whole-grains and legumes.
Eat at least three to five servings of fruits and vegetables and six to 11 servings of whole grains and legumes each day as part of a cholesterol lowering diet. Fruits and vegetables are low in saturated fat and total fat, and have no cholesterol. A diet high in fruit and vegetables may also help keep cholesterol levels low. Fruits and vegetables are great substitutes for foods high in saturated fat and cholesterol.

Breads, cereals, rice, pasta, and other grains, and dry beans and peas are generally high in starch and fibre and low in saturated fat and calories. They also have no dietary cholesterol, except for some bakery breads and sweet bread products made with high fat, high cholesterol milk, butter, and eggs.

Chicken is relatively low in saturated fat and cholesterol, especially when the skin is removed. Low cholesterol foods also include most fish. Fish also tends to be low in saturated fat.

While some types of shellfish would be classified as low cholesterol foods, others would not. But shellfish do have little saturated fat and total fat. Even shrimp can be enjoyed occasionally on a heart healthy diet, provided you eat less.

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1 comment:

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