There’s always the need to lower the level of the bad cholesterol also known as LDL in the body system. If the level of the cholesterol is very high in your system, you might be asked to go on a Low Cholesterol Diet. This kind of diet is specifically recommended by a doctor or a dietician. You don’t just go ahead eating any kind of meal you see. There’s always the need to locate a good dietician or doctor who can help you out.
Low Cholesterol Diet is of various kinds. Your doctor or dietician stands in the best position to advice you on the kind to go for. Currently there’s one unique Low Cholesterol Diet that is highly recommended. It’s known as Therapeutic Lifestyle Changes diet (TLC). Let’s examine the details of the diet.
What TLC is all about
The US National Cholesterol Education Program (NCEP) is the brain behind the creation of the Therapeutic Lifestyle Changes diet. Actually, the diet is a typical Low Cholesterol Diet that can do wonders in your life. It helps a lot in lowering the level of the bad cholesterol in your system. It can easily reduce the cholesterol to 15% when you take it as recommended. The diet can as well raise the level of the HDL or good cholesterol when you take it with regular aerobic exercise.
Basically, the TLC diet comes with low saturated fat. It reduces the level of the bad cholesterol and also prevents the risk of heart attacks and every other kind of heart disease. The TLC diet is meant for everyone who has a case of high LDL cholesterol. It comes with specific demands as given below:
• You have to be taking 7% of a day’s total calories from saturated fat or lesser.
• You need 25-35% of total calories from fat or less
• You need less than 200 mg of dietary cholesterol on daily basis.
• You have to minimize your intake of sodium to 2400 mg daily
• You need enough calories to reduce blood cholesterol level and also maintain a healthy weight.
• You need to increase your intake of Soluble fiber if the level of LDL is still high
• You need to include food products loaded with plant sterols and stanols to your diet in order to lower the LDL cholesterol level.
Food items to Include in the Diet
A typical Low Cholesterol Diet such as the TLC is made up of specific food items. You’re expected to be taking the following:
• Lean meats
• 1% dairy products that are fat free
• Skinless poultry products
• Shell fish and fishes
• Whole grains.
You have to make sure the above food items are included in the diet you take daily.
Again, you need to go for soft margarines that are very low in saturated fat. Such types do contain little or no traces of Trans fat. They can help in lowering the level of the LDL cholesterol in your system. There are also specific kinds of oils and fats you’re expected to take.
Again, a typical Low Cholesterol Diet can be in the form of food items that are high in soluble fiber. Among them include:
• fruits like pears and oranges
• Vegetables like carrots, sprouts, Brussels and so on.
• Dried peas and others.
For the Low Cholesterol Diet to serve you better, there are certain food items you’re expected not to eat. Among them include:
• Organ meats and liver
• Egg yolks
• Full fat dairy products and so on.
You are also expected to lower your intake of foods that are very high in saturated fat. Among them include sausage, bologna, hot dogs, salami, red meats and some others. Such foods are very high in saturated fat. When you take them, the level of your LDL cholesterol is sure to rise very high. You’re also expected to avoid all sorts of fried foods especially if your LDL is already high.
Preparing a Low Cholesterol Diet
In order to benefit a lot from Low Cholesterol Diet, you’ve got to prepare it accordingly. There are specific food preparation methods you need to be engaging. Actually, you need to be using the methods that can lower the saturated fat levels in the food items. Such food preparation methods include, baking, broiling, microwaving, grilling, Poaching and roasting. If for instance, you want to roast some meats, you have to place them on clean rack so that the fat contents can easily drip away.
In order to have a nice Low Cholesterol Diet, you need to consider the kind of meat, fish, and poultry products you go for. You need to for lean meats since they are very low in fat than the normal red meats. You also need to go for fishes that are very rich in omega-3 fatty acids. Such fishes are very good in lowering the level of LDL cholesterol. Among them include Salmon, Mackerel, sardines, and cod and so on. Many of them do have less content of saturated fat. You can as well go for shellfish since it’s also very low in saturated fat.
You need to limit your meat intake to 6 ounces or less per day since many of the lean meats including fishes, shellfish and chicken do contain some amounts of cholesterol and saturated fat. Turkey and chicken meats are generally low in saturated fat especially when you remove their skin. Hence when you go to shop for them, make sure you go for the types that already have their skin removed. You can as well buy and remove the skin by yourself.
To make your Low Cholesterol Diet better, you need to limit your intake of duck and goose. They are usually known to be very high in saturated fat even when their skin is removed.
Meanwhile, your Low Cholesterol Diet can be very rich when you add some meat substitute to it. You can go for beans, tofu and dry peas. They are wonderful substitutes for meat. They are usually known to be very low in cholesterol and saturated fat. They also contain soluble fiber which helps in lowering the level of the bad cholesterol.
When it comes to egg products, you need to check your intake of egg yolks since they are very high in dietary cholesterols. You need to limit your intake of egg yolks to 3 or 4 per week depending on the recommendation given to you. On the other hand, you can always go for egg whites since they don’t have any trace of cholesterol. You can even use egg whites as substitutes for whole eggs in various recipes. Basically 2 egg whites make up one whole egg.
When it comes to milk, you have to go for the types that are free from fat. Such types can help in lowering the level of the bad cholesterol in your bloodstream. Again, when thinking of including cheese in your Low Cholesterol Diet, you need to go for the hard types since they are known to be fat free than the soft types which do have some levels of fat.
Meanwhile, there’s also the need to include fats and oil in your Low Cholesterol Diet. Here, you need to replace saturated fats with unsaturated types. You also need to limit the amount of oil you take. When looking for suitable fats and oils for your diet, you need to go for the typed that are very high in unsaturated fats. Among them include canola oil, olive oil, corn oil, sesame, soybean oil, sunflower oil, peanut oil and safflower oil.
If you must include margarine, you need to go for the type that contains unsaturated liquid vegetable oil. You can go for liquid margarines since they contain unsaturated fats as well. You have to limit your intake of butter and lard since they are very high in cholesterol and saturated fat.
In any case, Low Cholesterol Diet as seen above can be adequately prepared. All you need is to pick the right food items that can make it up. You don’t need to go for all the food items at once. There’s always a specific way of using many of them. To be on a safer side, there’s every reason for you to consult a dietician to help you out. You also need to consult your doctor to help you determine the level of your cholesterol in order to know the right steps to take in lowering the bad cholesterol.
In all, Low Cholesterol Diet is very good for sound health. You need to be taking that on daily basis. The diet can easily lower the level of the bad cholesterol (LDL) and also raise the level of the HDL or the good Cholesterol. You can equally achieve better results when you add aerobic exercises to the diet. You’re sure to be free from cardiovascular disease and other heart related ailment when you use the diet.