Cholesterol

When you are in the grocery store looking for foods low in cholesterol, be wary of the label “cholesterol free.” When monitoring your cholesterol levels, it is important to remember that the saturated and trans fats contained in your foods are just as dangerous as the cholesterol levels.

Saturated and trans fats mostly come from animal products and their oils. These types of fats contribute to the low-density lipoprotein (LDL) levels in the body, or the bad type of cholesterol. The liver produces four times as much dietary cholesterol than the body needs. When you consume an excess of foods with cholesterol and fat, the body produces even more than it needs and it leads to the growth of fatty deposits on cells inhibiting blood flow. Proper blood flow is critical for good heart health and to move oxygen around the body.

To maintain healthy cholesterol levels, making good diet choices and exercising are the most beneficial things you can do. If you are puzzled about what foods to eat, remember foods that come from plants are naturally cholesterol free. So be sure to fill your diet with foods like vegetables, fruits, whole grains and legumes. To keep your diet low in cholesterol, also chose low-fat diary products, fish and poultry. Red meat, such as beef and steak, are high in cholesterol, so if you include meat in your diet, pick lean options.

Be aware that the label of “cholesterol free” can be deceiving. Cholesterol comes from animal products, so if the food does not originate from animals, it would be cholesterol free. However, that doesn’t mean it is absent of the fats that can also raise your bad cholesterol levels. Your best bet is to eat foods that are plant-based, like fruits and vegetables, in order to keep your cholesterol levels at a healthy balance.

Nutritionists recommend that we should eat three to five servings of fruits and vegetables a day. Combined with six to 11 servings of whole grains and legumes, your diet is likely to maintain healthy cholesterol levels. Opting for vegetables or fruits over snacks like potato chips and other processed foods is a part of keeping a low-cholesterol diet. Fruits and vegetables are naturally free of saturated fats and cholesterol and important to a healthy diet.

While incorporating whole grains and fiber in your diet is key to keeping cholesterol low, remember to make an important distinction. Rice, pasta, breads and beans are all naturally low in cholesterol, unprocessed and contain dietary cholesterol. However, you want to steer clear of baked products like pastries, cookies and doughnuts. These items are made with milk, eggs and sometimes shortening and butter, which are heavy with cholesterol. It is best to remember that foods that are natural and plant-originated are your best bet for staying cholesterol free.

How you prepare and cook food can also make a difference in the amount of cholesterol in your diet. First, if you include dairy in your diet, opt for the lower fat products, such as skim milk. Next, when preparing meat, especially red meat, use a knife to trim the fat around the edges before you prepare it. Also, instead of frying foods, especially meat, steam, bake or broil it. Also, instead of vegetable oil, try olive or sunflower oil, which are lower in saturated fats. And believe it or not, salad dressings are a quiet source of saturated fats. Instead of store-bought salad dressings, make your own with olive oil and seasonings – this is a great cholesterol free choice. In addition, try to use less margarine and butter. This will help your low cholesterol diet.