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Dietary Tips to Reduce Cholesterol
Levels
- Choose broiled, baked, or boiled food instead of
fried foods.
- Trim exterior fat from meat and remove skin from
poultry before cooking.
- Avoid highly saturated fats such as beef fat,
butter, cream, lard, coca butter, coconut oil,
palm oil, and hydrogenated oils.
- In place of saturated fats, use polyunsaturated
fats such as corn, cottonseed, safflower, sesame,
soybean, and sunflower oils. Use nonstick cooking
sprays to keep food from sticking to pans.
- Eat more seafood rich in omega-3 fatty acids,
such as the deep sea, oily fishes (sardines,
mackeral, etc.). Avoid using fish oil capsules;
the benefit of these are not clear, and they may
be harmful in high doses.
- Eat no more than four eggs a week. When cooking
with eggs, discard every other egg yolk and use
additional egg whites to increase the volume of
the egg.
- Drink low fat or skim milk instead of whole milk.
- Substitute low fat yogurt or cottage cheese for
mayonnaise or sour cream in recipes, or replace
some of the high fat condiments with vinegar or
lemon juice.
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