Eating to keep cholesterol in check

Eating to keep cholesterol in check

By Neena Luthra  on: 19 January 2015
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There's no boubt that what you eat influences the levels of cholesterol and other fats in your blood. Numerous studies document that diet high in animal products and other saturated fats tends to elevate cholesterol levels, in contrast to low levels found in people whose diet mainly consist of wholegrains, fruits, and vegetables. People with a family history of heart disease should be diligent in following a diet that limits the cholesterol-raising foods and emphasizes the choleterol lowering foods indicated below:

Foods that may raise cholesterol

Hard margarine and vegetable shortening, which are high in saturated fats and tran fatty acids.

Cookies, cakes, pastries, and chocolates, especially those made with saturated tropical oils, or partially hydrogenated oils.

Full-fat dairy products such as cheese, cream and butter, all are high in saturated fats.

Fatty meats and meat products, such as marbled beef, pork, and lamb chops, hamburgers, bacon, frankfurters, salamis, and other cold cuts.

Foods that may lower cholesterol:

Whole wheat, rye, and multigrain breads and rolls.

Oatmeal, and breakfast cereals that contain oat or rice bran, as well as tofu and other soy products.

Nonhydrogenated soft margarine, olive oil and canola oil, safflower, sunflower, cottonseed, and soy bean oils.

Vegetables such as swee corn, onions, garlic, lima beans, kidney beans and other legumes.

Fruits such as oranges, apples, pears, bananas, and such dried fruits such as apricots, figs and punes.

Nuts such as almonds, walnuts, pecans; seeds such as sesame and sunflower seeds.


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