Cholesterol is a silent killer, so we all know the importance of watching our levels. Maintaining our dietary cholesterol is an important practice in this regard.
In order to control the intake of cholesterol in our daily diet, we need to understand what type of food contain less trans fat or bad cholesterol, which is the cholesterol type we need to watch out for. Let's take a look at some of the common food types that will help us maintain our cholesterol levels at optimum conditions:
Cholesterol Free Food:
Fruits - All fruit types are basically cholesterol free and are good for our body.
Vegetables - Eat as much as possible - include dish-loads of vegetables in your dinner table. You will be relatively risk free of acquiring heart disease
Whole Grains - Nutritious and cholesterol free, include whole grains such as wheat, oat meal, corn, rice and barley in your daily diet.
Legumes - What we know more commonly as beans - also a good source of healthy food and a best option for avoiding high cholesterol levels in your blood. Other such legumes include peas, lentils and peanuts.
Nuts - All nut types (cashew, walnuts, groundnuts) are cholesterol free
In short, all plant based materials are absolutely good for you and are cholesterol free
Low Cholesterol Food:
Fish - Most fish varieties are low in cholesterol and good for a healthy, well balanced meal.
Chicken - When the skin is removed, chicken too is relatively low in cholesterol and saturated fat
Turkey - Also a meat source with relatively low levels of cholesterol
Bean Curd - Another low cholesterol product, it is a good meat substitute that would provide a healthy, balanced meal
Egg Whites - Eggs eaten without the yolk is also a low cholesterol meal practice and is often used in healthy bakery products to lower their cholesterol content
Low Cholesterol Snacks - such as dried fruit, bagels, pretzels, sugar free cereal, fat free crackers, bread sticks, low fat brownies, cupcakes and pastries
Low Fat Dairy Products - Low fat yogurt, fat free cheese, nonfat milk are best substitutes for regular dairy products to avoid high cholesterol conditions, especially in older adults
Food that should be avoided include red meat, egg yolk, liver, full fat dairy products, processed meat such as sausages, meat balls and salami, chips and other such snacks, deep fried food and fast food, sweet bakery products such as cake, pastries and biscuits. They are very rich in saturated fat and cholesterol, thereby contributing greatly to heart disease risk.
It is important to remember that focusing on cholesterol free or low food is not enough, as saturated fat too contributes to elevated blood cholesterol conditions. Thus, overall, it is best to avoid or reduce fatty food in your daily meals and regulate their intake. |
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