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EATING
WELL TO CONTROL YOUR CHOLESTEROL
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Eating
well and managing your fat intake,
maintain
your healthy weight, staying active and not
smoking
are choices we can make to reduce total
cholesterol
and "bad" cholesterol levels and increase "good" cholesterol.
Changing
what you eat can reduce your blood cholesterol level. If the level does
not come down after a few months, your physician may recommend a
stricter
diet. If, despite your efforts, you must take medication, good eating
habits
may let you reduce the quantity.
Coronary
heart disease is a major cause of death in the Western World and
increasingly
elsewhere. Although it is a multifactorial disorder, the integrated
role
of diet attracts enormous attention since it is the one component which
can be modified by all and is strongly correlated to population
behaviour.
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LIMIT
TOTAL FAT
Choose
foods with less fat from FOOD
GUIDE. Pay special attention to the milk products, the meat and
alternatives groups, because that is where most of the fat you eat is
lurking.
Notice the importance given to the grains and the vegetables and fruits
groups in the plate. These foods are naturally low in fat, so go ahead
and enjoy them! |
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DOUBLE
THE RESULTS!
Fat has
double the calories of sugar or protein. Eating less fat helps you
loose
weight and reduce your blood cholesterol while increasing your level of
"GOOD" cholesterol (HDL). |
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LIMIT
SATURATED FAT AND CHOLESTEROL
The main
foods high in saturated fat and cholesterol are shown in the FOOD
GUIDE. You will benefit from limiting your intake because they
contain fat that has a negative effect on blood cholesterol. Choose
instead
unsaturated fats that foster better control of cholesterol levels. Learn
More About Fats. |
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CHOOSE
UNSATURATED FAT
There
are two kinds of unsaturated fats: monounsaturated
& polyunsaturated.
They are found mainly in vegetable oils and soft margarines, as well as
in nuts and seeds. But be careful! These foods are concentrated fats,
even
if the fat is a good kind, so eat them in moderation. Fish contains
omega
- 3 unsaturated fat that is particularly good for the health of your
heart.
Include them often in your meal planning. Check Cholesterol
Content of Commonly Used Foods |
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EAT
MORE FIBRE
Fibre
is found only in foods of vegetable origin, like whole grains,
vegetables,
fruits and legumes. Regularly eating a certain kind of fibre, called
"soluble,"
can help bring blood cholesterol down. It is found mainly in:
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oat bran and oatmeal
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cereals with psyllium
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legumes (chick peas, kidney beans, lentils, etc.)
*
fruits and vegetables rich in pectin (tomatoes, apples, oranges,
strawberries,
etc). |
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| Low
Fat Diet |
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| Our
pages are created to provide medically accurate information that is
intended
to complement, not replace or substitute in any way the services of
your
physician. Any application of the recommendations set forth in the
following
pages is at the reader's discretion and sole risk. Before undergoing
medical
treatment, you should consult with your doctor, who can best assess
your
individual needs, symptoms and treatment. |
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