Monday, April 11, 2011

Choose a Low-cholesterol Diet for a Healthy Heart

Choosing a healthy diet will keep your body healthy.  But knowing what food with low-cholesterol is better to avoid heart illness and keep the heart good in shape.

Foods with Low-Cholesterol

1.  Choose fresh, frozen, or dried fruits and vegetables (6 or more servings/day).

Avoid:  Coconut, vegetables with butter and cream or sauce

2.  When it comes to snacks, choose low-fat frozen yogurt, plain popcorn, pretzels, fruit juices, cookies and pies prepared with unsaturated oils.

Avoid:  Ice cream, candy chocolate, potato chips,frappes, frosted cakes

3.  Choose wheat breads, cereals, pasta, dried peas, and beans ( 6 or more servings/day).

Avoid:  Croissants, sweet rolls, donuts, egg noodles, french fries

4.  When it comes to oils used for cooking, choose corn, olive, sesame, soybean, and sunflower oils (Approx. 5-8 teaspoons/day).

Avoid:  Saturated or unhealthyy fat, butter, bacon fat or coconut oil

5.  Choose cuts of meat with fat trimmed, chicken and fish.

Avoid:  fatty cuts of meat, liver, kidneys, sausage,and bacon.

6.  When it comes to dairy products, choose skim milk, low-fat buttermilk, low-fat yogurt.  (2 or more servings/day).

Avoid:  Whole milk, cream, whipped cream, hard cheeses, cream cheese

Read Food Labels

Always read labels carefully, avoid those with  high  in saturated fats and cholesterol.  If the percentage is high, avoid this kind of food and find an alternative.  To calculate the percentage of fat per serving:

  •     Take the amount of calories
  •     Divide the amount of calories with the total number of calories    Example  80/100 = 80%