Changing Your High Cholesterol Diet Menu
By
Changing your high cholesterol diet menu is easier than it may sound. It won’t cost you as much as you think and the changes that result from it will made your life better. Your pantry will be the starting point. Here is where you may need to toss out some things and purchase substitutes but really that’s all you have to do.
You need to begin by changing the things that you use such as salad dressings, and marinades, by changing these you can go a long way to reducing the amount of cholesterol in your diet. The way in which you cook your food can also change the amount of cholesterol in your diet. You will also find that when you change the way you cook your food it will taste better and be better for you.
Cooking Methods
Changing your cooking methods from a high cholesterol diet menu to a low cholesterol diet is not that hard either. By altering the way you prepare and cook food you can have a much healthier diet. Replace frying meat with broiling or grilling. The flavor of a burger, lamb chop, steak will be just as good when grilled or broiled instead of pan-fried.
Purchase a rack that you can use to drain off the fat after cooking. Whether you baked, roasted, or broiled the meat using a rack to drain off the fat before serving will help to reduce the fat content in your meals. When you baste meat during cooking use wine, olive oil, or fruit juice instead of the meat juices. This will still retain the flavor and keep the meat moist and tasty.
Planning what you are going to cook a day ahead can also help. When you cook a stew or soup for example, you will notice that after a day in the refrigerator fat floats to the top off the dish. By removing this fat on the top before serving will take you from a high cholesterol meal to a low cholesterol meal and by cooking a day before will help you also save you time in the kitchen.
Increase Your Vegetables
Vegetables have no cholesterol and by cooking your vegetables in a little bit of olive, canola, or sunflower oil makes them tasty and easy to prepare be sure to always include them as part of your meals. By increasing the amount of vegetables that you eat in a day will help you avoid a high cholesterol diet.
For desert substitute your creams and custard with fruit salads with fresh fruit and low fat yogurt. Try and avoid using canned vegetables and fruits when you are avoiding a high cholesterol diet menu, as these foods are high in salt.
Watch the video related
www.LifestyleMakeoverEbook.com Drop your blood pressure, cholesterol and lose weight by making small and balanced lifestyle choices. Never diet again.
Help answer the question
Are avocados bad to eat when on a low cholesterol diet?
I am following a low cholesterol diet and really love avocadas, but my food list says I can't eat them. Are they really that bad for people with high cholesterol? I don't mind giving up the meat and sugar, but not the avocados.
cholesterol diet
9 Comments
September 22nd, 2009 at 4:55 pm
Busy Night Turkey Taco Soup with Avocado Cream
INGREDIENTS
* 1 (11 ounce) can Mexican-style corn
* 1 (16 ounce) can chili beans, undrained
* 2 (14.5 ounce) cans chicken broth
* 1 (16 ounce) jar chunky salsa
* 2 1/2 cups cooked, chopped turkey meat
* salt and pepper to taste
* 1/4 cup chopped fresh cilantro
* 1/2 cup low-fat sour cream
* 2 tablespoons guacamole
DIRECTIONS
1. In a large pot over medium heat, combine corn, chili beans, broth and salsa. Bring to a boil, then reduce heat and stir in cooked turkey. Season with salt and pepper. Cover, and cook 5 to 10 minutes more, until heated through. Stir in cilantro.
2. In a bowl, stir together sour cream and guacamole until smooth.
3. Ladle soup into bowls and top with guacamole mixture.
September 22nd, 2009 at 5:06 pm
cut back on meats and fatty food such as whole dairy products, baked goods like cake and donuts and only eat lean meats in moderation, eat apples, oatmeal, grapes, whole grains which are all soluble fiber and they help remove cholesterol
September 22nd, 2009 at 6:04 pm
You body will always produce cholesterol unless you just limit yourself to water only, in that case you just would not live very long. If wellness is your goal may I suggest reading the Body Conscious Blog at Type Pad. Com. The common sense approach will help. You will need to go into the "archives" at the site for information on eating and nutrition.
September 22nd, 2009 at 6:12 pm
the secret to those diets are lean meat (ie chicken, fish, some beef, turkey, game) fruits and vegetables.
and go to foodnetwork.com and they have a whole area on healthy recipes
September 23rd, 2009 at 6:01 am
Eat foods with soluble fibre, like oatmeat, fruits & veggies.
Avoid red meats & butter, with saturated fats, & trans-fats.
Get whole-grain bread & pasta, or brown rice for carbs.
September 23rd, 2009 at 9:00 pm
Avocados are very low in cholesterol, but high in fat. The good news is that it's "good" mono and polyunsaturated fats. Consult your physician.
September 24th, 2009 at 4:09 pm
yes there is, i think it is by lean cuisine or something, small but good for your body.
September 25th, 2009 at 8:10 am
Eat as many egg whites as you like – they contain no cholesterol.
Buy lean meats such as fish, poultry, veal cutlet, pork tenderloin, or flank steak. Trim as much fat off meat as possible.
Broil, barbecue, or roast meat on a rack rather than fry them. This allows some of the fat to escape during cooking. Limit the amount of hamburger you eat, and buy the leanest type available. Replace high-fat prepared meats like sausage and luncheon meats with lower-fat meats like lean turkey or chicken. Remove the skin from chicken or turkey before you cook or eat it. Try to eat fish twice weekly. Fish contains a type of fat called omega-3 fat that may help prevent heart disease.
Use margarine instead of butter, choosing a margarine that has a liquid oil rather than a hydrogenated oil listed as the first ingredient. Choose a lower-fat milk. If you use whole milk, switch to 2%. If you use 2%, switch to 1% or skim milk. (All types of milks have the same amount of calcium and other vitamins and minerals.) Use plain non-fat yogurt instead of sour cream. Cut down on the amount of regular cheeses you eat. Look for lower-fat cheese that contains less than 3 grams of fat per ounce. Sprinkle a little Parmesan cheese on food to give it a cheesy taste. Parmesan cheese is strong tasting, so a little goes a long way.
Check food labels to see what the main type of fat in the food is. Limit foods that list palm oil, coconut oil, or a hydrogenated oil as one of the first type of fats. (Food labels list ingredients in order from greatest to least by weight.) Be suspicious of commercial baked goods such as doughnuts, sweet rolls, brownies, and cookies, which are a major source of saturated fat.
Increasing Starches And Fiber
Including more starches and fiber in your diet can help you lower your cholesterol level, as well as reduce your risk for obesity, cancer, high blood pressure, and other diseases. Fresh fruits and vegetables, whole grain breads and cereals, and legumes are naturally low in fat, cholesterol-free, and rich in starches and dietary fiber. A certain type of dietary fiber, called soluble fiber, may help lower cholesterol levels by sweeping cholesterol out of the body before it gets into the bloodstream. Foods rich in soluble fiber include oat bran, dried beans and peas, some fruits, and psyllium seeds (the main ingredient in Metamucil, a fiber supplement). Fruits, vegetables, whole grains, and nuts and seeds also contain antioxidants, which are substances that help protect body cells from damage. Examples of antioxidants are:
Vitamin C (in citrus fruits)
Beta-carotene (in carrots)
Vitamin E (in vegetable oils)
To damage artery walls, cholesterol must first be chemically changed through a process called oxidation. Antioxidants help prevent cholesterol from being chemically changed and help prevent cholesterol from moving out of the blood and into the lining of the blood vessels. The U.S. Department of Agriculture's Food Guide Pyramid recommends that you eat the following number of servings of these plant foods daily:
6-11 servings of grains (1 serving equals 1 slice of bread, ½ of a bun, ½ cup of pasta or rice)
3-5 servings of vegetables (1 serving equals 1 cup of raw leafy vegetables or ½ cup cooked vegetables)
2-3 servings of fruits (1 serving equals 1 medium apple, peach or orange; ½ cup of berries; or 3/4 cup juice)
Keep a food diary showing the number of servings of fruits, vegetables, and grains you get daily. If the number is low, gradually try to increase servings of the groups lacking by adding fruits, vegetables, or whole grains as side dishes or snacks. Buy breads and cereals that list a whole grain as the first ingredient – they contain more fiber and vitamins and minerals. Whenever possible, choose raw fruits and vegetables rather than processed ones. Steam vegetables until crisp-tender, rather than boiling them until soft. Whenever possible, leave skin on fruits and vegetables. Add lemon juice, butter flavoring, or other seasoning to vegetables rather than fat.
Try including several meatless meals weekly. Start with breakfasts, then gradually add two or three lunches or dinners weekly.
If you weigh more than you should, losing weight is an important step toward lowering your cholesterol levels. To lose weight, you will need to cut calories and boost your activity level. Fortunately, when you lower your fat and cholesterol intake and eat more starches and fiber, you automatically lower your calorie level. Cutting your calories involves changing both the type of food you eat and the way you eat. Since fat is a very concentrated source of calories, eating more of the low-fat foods that help you lower your cholesterol levels (such as fruits, vegetables, and whole grains) will also help you cut your calories.
If you tend to eat even when you are not really hungry, you may also need to change the way you eat. To help you cut calories:
Eat three main meals, including break
September 25th, 2009 at 11:14 am
Typically, I suggest low fat/cholesterol diets for my patients. You'll likely never find a listing on the nutrition guide for "cholesterol" specifically. Just keep in mind that cholesterol ONLY comes from ANIMAL products. Lower cholesterol meats are typically found in Fish and Chicken, whereas higher levels are found in organ meats (liver, brains, etc.,) and those of red meat or processed meats. We actually NEED cholesterol to some degree in our diets, but not a great deal of it.
What I tell my patients is: "If it's fried or comes on a bun, don't eat it." Baked, broiled or grilled ONLY, and eat plenty of rich-colored vegetables. When you look at the nutrition guide on food packages, look more toward the "Saturated Fat" part of it and the daily allowance percentage that it contains. There are plenty of web-sites around that will also help to explain this. Bottom line — avoid fast food, and limit it to 1-2 times a week MAXIMUM (if you really have to).
Best of luck!