A Low Cholesterol Diet
Cholesterol Diet
- A low cholesterol diet is one of the surest ways to improve heart health. In
fact, studies show you can slash your bad cholesterol by as much as 10% to 20%
by giving your diet a makeover. The secret? Follow a diet rich in healthy fats
like vegetable oils and fish. And avoid foods high in saturated fats and trans
fats. How do you know which foods keep your cholesterol low? Here are nine tips
to help you get started.
Look over
the TLC diet and make a shopping list of your favorite cholesterol-lowering
foods.
___Stock
your pantry and your refrigerator with the right foods for a low-cholesteroldiet. Buy your favorite canned or dry beans, fresh fruits, whole grains,
vegetables, and vegetable juice.
___For a
low-cholesterol diet, toss the butter, trans fat margarines, and
polyunsaturated oil. Replace them with canola oil, olive oil, or plant sterol
spreads.
___Look for
products specifically created for low-cholesterol diets, like Minute Maid
HeartWise orange juice and Benecol, Promise, Smart Balance, and Take Control
margarines. These foods have been fortified with plant stanols and sterols that
help to block the absorption of cholesterol.
___Start
your day with oatmeal. Experts agree this is one of the top
cholesterol-lowering superfoods.
___Try a
cholesterol-free egg substitute instead of whole eggs.
___For a
tasty low-cholesterol dish, switch out the cream sauce on your fettuccine for
lightly stir-fried vegetables.
___Instead
of using butter to keep your pan moist while cooking, use white wine vinegar.
It doesn't change the flavor of foods and doesn't add fat -- a key to
low-cholesterol cooking!
___Don't
lean on butter, sour cream, and other fatty additives for flavoring. Instead,
reach for the spices -- either while cooking or at the table. Liven up your
dishes with oregano, basil, parsley, rosemary, thyme, cilantro, coriander, or
cumin.
By Gina Shaw
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