Some cholesterol is made by your body. The food you eat is responsible for the rest. Food products from animals contain cholesterol — including meats, poultry, shellfish, eggs, butter, cheese and whole or 2 percent milk. And any type of food can also contain saturated fats and trans fats, which cause your body to make more cholesterol.
The American Heart Association recommends that you keep your intake of total fat to between 25 percent and 35 percent, your saturated fat consumption to less than 7 percent and your intake of trans fat to less than 1 percent of your total daily calories.
At the same time, limit your intake of cholesterol from food to less than 300 mg per day. People with high LDL (bad) blood cholesterol levels or who are taking cholesterol medication should consume less than 200 mg of cholesterol per day.
Eat at least 25 to 30 grams of dietary fiber each day — preferably from whole grains, fruits, vegetables and legumes.
To combat high blood pressure and for overall cardiovascular health, limit sodium to 1,500 mg or less per day.
But a heart-healthy diet isn't just about what you shouldn't eat. It also means eating a diet rich in vegetables and fruits, with whole grains, high-fiber foods, lean meats and poultry, fish at least twice a week, and fat-free or 1 percent fat dairy products. Also, the diet should be low in saturated fat, trans fat and cholesterol.
By learning to make smart choices — whether you're cooking at home or eating out — you can enjoy flavorful foods while you manage your cholesterol
GARLIC AND CHOLESTEROL
Garlic-- what a great little product. 3 Cloves a day can be so beneficial, lowers cholesterol, triglyceride levels and helps keep those arteries clear.
Garlic also tops the national cancer institutes list of potential cancer-preventive foods.
Baked garlic helps detoxify the body of heavy metals like mercury (from fish) and cadmium.
Garlic also acts as an antibacterial and antiviral. (Natural source for stopping the growth and reproduction of viruses.) Boosting resistance to stress-induced colds and infections. There are garlic pills you can get but the baked or fresh are the best way to go.
Can’t stand garlic breath? Chew on a sprig on parsley.
CUTTING BAD FATS FROM YOUR DIET
Twelve ways to cut the fat
1. Bake, boil, broil, grill, steam, roast, braise/simmer, poach, sauté, stir-fry or microwave.
2. Sauté vegetables and meat in water, broth, or wine instead of butter.
3. Skim off the fat or chill soups, stews, sauces, and broths. Lift off the congealed fat (saves 100 calories per tablespoon of fat removed).
4. Trim fat from meat. Remove skin from poultry. (The exception is when roasting a whole chicken or turkey; then remove the skin before carving and serving the meat.)
5. Choose whole turkeys that have not been injected with fats or broths.
6. Drain off all fat after browning meats.
7. Cook meats at low temperatures (325-350o F.) High temperatures seal the fat into the meat.
8. Use water packed canned products (canned fish, chicken, and fruits).
9. For sauces and dressings, use low-calorie bases (vinegar, mustard, tomato juice, fat free bouillon) instead of high calorie ones (cream, butter, oils, and mayonnaise).
10. Use fat free skim, 1/2 % milk, fat free evaporated milk and nonfat yogurt, nonfat sour cream, and nonfat/low fat cheeses.
11. Use egg whites or egg substitutes. Egg yolks can be a major source of dietary cholesterol.
12.Choose frozen dinners, entrees, and desserts that are made especially for low saturated fat, low cholesterol and low sodium diets.
13. Replace 3-ounce serving meat with a cup of cooked beans, peas, or lentils or 3 ounces tofu or peanut or soy nut butter.
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