High blood cholesterol can be very detrimental to your health. High blood cholesterol has been linked with increased risk of atherosclerosis, cardiovascular disease and stroke according to the Mayo Clinic. Eating a diet which is low in cholesterol and saturated fats can help lower your cholesterol and decrease your risk of these conditions.
Healthy meal plan
Healthy meal plan consists of fresh vegetables, fruits, whole grains, lean meats, low-fat dairy and healthy fats. The Mayo Clinic recommends you avoid foods which are high in saturated and trans fat and include foods and oils which are high in unsaturated fatty acids such as omega-3 and omega-6 fatty acids.
High in saturated and trans fats foods
Foods which are high in saturated and trans fats, such as beef, chicken, cobnut oil and butter, can increase your blood unhealthy low-density lipoprotein or LDL levels. While unsaturated fats can increase your helpful high-density lipoprotein or HDL levels, this can help lower your blood LDL level.
Features of low cholesterol diet
Excessive cholesterol intake from food can lead to increase in blood LDL. The Dietary Guidelines for Americans 2010 (Health.gov) recommends that one consumes less than 300 mg of cholesterol per day.
Foods high in cholesterol
Foods which are high in cholesterol include eggs, chicken, beef, butter, dairy and seafood. Low cholesterol diet should contain lots of fresh vegetables, whole grains, low-fat dairy and lean cuts of meat such as chicken breast, beef fillets and lean white fish. Cut your high fat fish such as salmon, and high fat beef cuts, chicken skin and legs to minimum. Moreover, use olive or sunflower oil instead of butter.
How to lower blood cholesterol
Cut down foods which contain saturated and trans fats but make sure you eat little bit of foods which contain unsaturated fatty acids or good cholesterol foods.
Foods containing unsaturated fatty acids
Foods which contain unsaturated fatty acids will not only help reduce your LDL cholesterol but also help decrease your risk of being overweight, heart diseases and stroke. Foods which are high in helpful omega-3 and omega-6 fatty acids include most vegetable oils, seafood and nuts, according to the Mayo Clinic (Mayoclinic.com)
Health benefits of low cholesterol diet plan
Health benefits of low cholesterol diet plan include decreased risk of atherosclerosis or hardening of the arteries. High blood cholesterol can lead to accumulation of plaque on the lining of your arteries. When this happens, reduced amount of oxygen is delivered to your tissues, which can lead to cell death, according to the National Heart, Lung and Blood Institute (Nhlbi.nih.gov). Atherosclerosis can cause stroke and heart attack and thus, eating foods which prevent plaque formation is important for your health.