EATING WELL TO CONTROL YOUR CHOLESTEROL

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.

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!

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).

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.

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

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:
* oat bran and oatmeal 
* cereals with psyllium 
* legumes (chick peas, kidney beans, lentils, etc.) 
* fruits and vegetables rich in pectin (tomatoes, apples, oranges, strawberries, etc).

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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.