Cholesterol is found in the cell membranes of humans and animals. LDL or "bad" cholesterol carries cholesterol to the tissues, while HDL or "good" cholesterol removes it. The body produces cholesterol from plant foods and does not require any dietary cholesterol. High serum LDL cholesterol increases risk of heart attack and cardiac complications. Limit cholesterol, saturated fats and trans fats intake and add high fiber foods and omega fats to lower LDL levels.
Instructions
1. Limit animal products. Meats, poultry, eggs, butter, cream and milk contain cholesterol and should be eaten in small quantities.
2. Choose low fat dairy and meat options. Skim milk and lean meats are better choices than whole milks and full fat meats.
3. Choose essential fats. Omega fatty acids improve cardiac conditions. Add fish, flaxseed and omega-fortified foods to your diet for lower cholesterol levels.
4. Eat a high fiber diet. Increase your intake of whole grain breads, fruits and vegetables to reduce LDL.
5. Eat adequate protein. Although limiting animal products is important, the average human requires 40 g of protein per day. Beans and nuts are high in protein, but are not complete proteins. Include meat substitutes, such as soy or textured vegetable protein, which are complete protein and high fiber foods
Tags: high fiber, animal products, fiber foods, high fiber foods
