|Written by health professionals: Doctor, M.D., CphT, and others - but easy to read.|
CHOLESTROL / CHOLESTEROL DIET
YOU CAN OFTEN REDUCE CHOLESTEROL / CHOLESTROL THROUGH A LOW CHOLESTEROL DIETWhen I started out on my low cholesterol diet, it was so hard, no one in my family really knew what was safe for me to eat
FACT: Most people on a low cholesterol diet AND who think that their low cholesterol diet has lowered their high cholesterol, have been mostly found to still be suffering from high cholesterol, because they haven't made the necessary dietary changes to actually lower cholesterol.
Unlike the sample cholesterol diet which is aimed at the person who knows absolutley nothing about diets to lower cholesterol, but is told they need to, this cholesterol diet planner offers much greater choice of foods and the real option to experiment with combinations of foods.
This cholesterol diet meal planner is much more user friendly than the cholesterol sample diet, in that you get a much greater say in what you eat, and still don't require a great understanding of how much cholesterol and saturated fat is in the food you are eating.
This cholesterol diet planner - the five cholesterol diet lists:
Using this low cholesterol diet menu planner, also allows a bit of give and take between the cholesterol diet lists C and D and, this is explained with each list - what can be swapped for what.
The purpose of this cholesterol diet page is to make low cholesterol diet meal planning much, much easier, which it does.
Our page on a sample cholesterol diet, is for the very beginner - follow the sample cholesterol diet and you'll likely lower you cholesterol real fast, but the foods may not be too your personal liking, and as far as cholesterol diets go, the foods you eat are very restricted. Our cholesterol and saturated fat food table / chart allows one to check the composition of many, many foods and may be very useful when you come across an item in cholesterol diet list E, or an item not covered here.
KNOWING THE CHOLESTEROL AND SATURATED FATS OF FOODS, IS ALSO ESSENTIAL FOR ANYONE WHO HAS TO REDUCE CHOLESTEROL BY MEANS OF A CHOLESTEROL DIET.
High cholesterol foods, or diets high in cholesterol, can increase cholesterol in your blood. Keep taking them and you keep your blood cholesterol levels high. The liver can compensate to some extent, but it can be risky relying on the liver to do this.
However, as you obviously have to lower your cholesterol, and you are here looking for a cholesterol diet that will do the job and do it well, you may end up wanting to know:
How long do I have to be on a low cholesterol diet?
Answer - normally you have to be on a low cholesterol diet for the rest of your life. Don't despare, after a while you will learn to like the foods much more that are good for you. In fact, I now find many of the better low cholesterol foods, like wholemeal bread, very nice to eat, even though I absolutely detested the taste before starting my low cholesterol diet.
Help, I don't want to be on low cholesterol diet for the rest of my life! What can I do?
That's partly true I think for all of us, we don't like being put on any diet, let alone a low cholesterol diet, because we have the wrong mindset and attitudes about cholesterol diets.
One of the biggies for me was the very simple realisation for me, that the food I liked eating was killing me. If you found out your loved one had been poisoning you slowly, would you want to be with them anymore? No, you wouldn't, as they can't be trusted.
It's the same with the cholesterol diet foods, they are your friends and allies, while the high cholesterol and saturated fat foods are your enemies, your poisoners.
If you really don't want to be stuck on a low cholesterol diet for life, an option that has often worked, but not always, is to take up a job that is physically very demanding, or at least spend an hour or two in high physical activity every day. You would need to be physically checked for your ability to do this via your doctor.
That's it, I'm going onto cholesterol drugs, forget about the cholesterol diets and all that rubbish. I want my pies and sausage rolls and cream cakes.
THE RECOMMENDED GUIDELINES FOR THE DAILY DIETARY CONSUMPTION OF CHOLESTEROL AND SATURATED FAT, FOLLOWED BY THE PRECAUTIONS AND WARNINGS YOU NEED TO BE AWARE OF WHEN TRYING TO REDUCE CHOLESTEROL THROUGH A LOW CHOLESTEROL DIET have moved to our cholesterol and saturated fats guidelines page.
So, after reading this cholesterol diet page, you should know what you can eat without aggravating your cholesterol levels. I think you will find that we cover most of the foods you are familiar with. Remember to check out our other pages for more cholesterol lowering information.
Fruit, and pure Fruit juices (Exception to, being avocados). Fruit bars with no added fat nor added nuts appear fine.
Vegetables and Vegetable juices - steamed, boiled, raw. Can be cooked with a small spray of cooking oil in a pan etc. It's the fat you add to them that's the problem.
Breakfast Cereal products except those with added ingredients for eaxample corn flakes are fine, but with nuts are not fine. Added fruit is fine. Cereal eaten as is or mixed with skim milk or water.
Spaghetti in tomato sauce.
Gnocchi (potato or pumpkin).
White rice. Brown Rice. Barley. Rice cakes or slices
Bread, Crisp bread, Pita - lebanese, Filo pastry,
No fat glace or no fat frosting,
Sauces ( but not tartare ), Light Salad dressing, No fat mayonnaise.
Spreads: vegemite, promite, marmite, honey, jam, marmalade, fish paste are fine.
Soups - canned and packet varieties ( but not creamed, nor ones mixed with whole milk ), any that are fat free.
Plain popcorn (no added fat nor oil), jelly desserts.
Most non-alcohol beverages and drinks are fine (except those that have milk or ice cream added)
Non fat milk or skim milk. Low fat soy drinks. Yacult. Non fat or skim yoghurts. 99% fat free cheese.
Gelati - non milk. Fruit Ice confections - non-milk types.
Cheddar cheese - for some reason still unknown, does not appear to increase cholesterol, even though it should!
Cooking oil spray - 1 second spray - but only because very little oil is used in a 1 second spray. So you still need to watch how much you spray on.
Lollies: Sugar and or gelatine one, like jubes, snakes - but the calorie count is high.
Full cream milk, butter, (both saturated fat and cholesterol are high) - I have about half a glass of full cream milk per day - mainly in my coffee.
Goats milk ( both saturated fat and cholesterol ) .
Yoghurt ( saturated fat and cholesterol ).
Ready to eat ice cream serves, like drumsticks, cornetto's ( high saturated fat, high cholesterol ) - I have one serve per week.
Coconut milk and coconut cream (high saturated fat).
Egg yolks (high cholesterol), but the egg white may help to neutralise the cholesterol - I have about two eggs per week.
Brains, kidney, liver. (high cholesterol)
Roast Duck (high cholesterol)
Crayfish, Lobster (high cholesterol)
Alfredo sauce or korma curry (high cholesterol)
Puff flaky pastry made with butter ( high saturated fat )
Cheesecake (high saturated fat - though it is possible that the cheese may neutralise the saturated fat)
Chocolate (high saturated fat and high cholesterol) - I have a few little squares of chocolate per week. As a rule of thumb, a filling in the chocolate means you are only eating about half chocolate, half filling, by weight or volume. Chocolate is almost universally liked and available, but a SMALL square of chocolate weighs about 5g and contains 1 gram of saturated fat and 5 milligrams cholesterol. Eating two, 100 gram chocolate bars a day, is more than likely going to kill you in some years. Chocolate is to humans as rat bait is to rats, it just works a bit slower, so needs to be consumed in strict moderation on a low cholesterol diet of any kind.
Souffle ( high cholesterol ).
Most take away or fast foods ( high saturated fats and high cholesterol content ) , such as deep fried chiko rolls, chips, fish and chips, meat pie, pastie, sausage roll, spring roll, pizza, chicken nuggets, shakes, milk shakes, anything fried, ham burgers ... Though some shops do cook in cholesterol free, saturated fat free vegetable oil, which can make a big difference - I have one or two serves per week, mostly reheated in the oven on a tray to remove some of the cooking oil that soaked into the food.
Bacon and egg Mc muffin from mcDonalds has the maximum daily cholesterol allowance and about 1/3 the daily allowance for saturated fat!
Prawn omlette ( high cholesterol )
Sweet and sour pork ( high saturated fat )
Veal parmigiana (high saturated fat) - partly because it's average serving size is around 300g. A HALF serving size is included in Cholesterol Diet List D.
Please note that you can alter these cholesterol dietary suggestions to suit your self. You can say, "Alright, I'm allowed four servings from this list, but if I choose the lower saturated fat and cholesterol ones, then I can increase my serving size or have another choice or two." It's fine to do that! Even sensible if you don't have to lose weight. As a guide, for this cholesterol diet list, try restricting the total saturated fat to around 12g and the total cholesterol to around 80 milligrams.
Dairy or similar products:
Reduced Fat, low fat or light milk - 250ml cup - SFat(2g) cholesterol(12mg).
Soy drinks - 250ml cup - SFat(1g)
Yoghurt, low fat - 200 gram carton - SFat(3g) cholesterol(10mg)
Cheese - 30 gram block - SFat(5g) cholesterol(25mg)
Cheese - 1 slice or 21g - SFat(3g) cholesterol(15mg)
Cheese, lower fat like ricotta 5% or 10% fat, extra light cheddar, low fat cheeses - 2 slices or 40g - SFat(3g) cholesterol(20mg)
Custard - 1/2 cup, 125ml - SFat(3g) cholesterol(30mg)
Ice cream, normal or reduced fat - 100ml scoop which is about 50g - SFat(3g) cholesterol(20mg)
Ice cream, low fat - 100ml scoop which is about 50g - SFat(1g) cholesterol(5mg) . If given the choice between one scoop of normal ice cream or three scoops low fat ice cream ... well, which would you choose?
Cream, not whipped - 1 tablespoon or 20ml or 20g - SFat(4g) cholesterol(20mg) - Two tablespoons whipped cream is equal to about one tablespoon of the not whipped.
Cream, reduced fat types, not whipped - 1 tablespoon or 20ml or 20g - SFat(3g) cholesterol(15mg) - Two tablespoons whipped cream is equal to about one tablespoon of the not whipped.
Gelati, milk based - 100ml scoop, which is about 50g - SFat(3g) cholesterol(20mg)
Tofu ices - about 50g - SFat( 1g)
Butter and oils:
Butter - 1 teaspoon or 5g - SFat(3g) cholesterol(10mg)
Margarine - 1 teaspoon or 5g - SFat(1g)
Oils from canola, mustard seed, linseed, sunflower, safflower, grape seed - 1 tablespoon or 20ml - SFat(2g)
Oils from olive, soybean and sesame seed - 1 tablespoon or 20ml - SFat(3g)
Oils from peanuts - 1 tablespoon or 20ml - SFat(4g)
Cod Liver Oil - 1 tablespoon or 20ml - SFat(4g) cholesterol(15mg)
Noodles and Pasta type products:
Noodles, dry flavouring, no oils or coconut and so on - 85 gram packet - SFat(3g) cholesterol(20mg)
Egg Fettuccini - 200g - SFat(1g) cholesterol(20mg)
Garlic bread - 2 slices, 60grams - SFat(4g) cholesterol(10mg)
Taco Shell - 1 average size - SFat(3g)
Vol-au vent case - 2 inch or 7 centimtetres - SFat(5g) cholesterol(25mg)
Filo pastry - 10 standard sheets - SFat(1g)
Monte Carlo - 1 biscuit - SFat(1g)
Most plain and sweet biscuits - 2 biscuits - SFat(1g)
Chocolate coated biscuits, Tim Tams, and so on - 1 biscuit - SFat(1g) cholesterol(5mg)
Toffees - 4 toffees, 30g - SFat(2g).
Lecithin - 1 tablespoon, 12g - SFat(2g)
Mayonnaise - 1 tablespoon, 25g - SFat(1g) cholesterol(10mg). Most people use half this quantity.
Thousand Island - 1 tablespoon, 25g - SFat(1g) cholesterol(5mg)
Creamed varieties, canned or packet - 250ml, 1 cup - SFat(2g) cholesterol(10mg)
Home made: Chowder type, french onion, minestrone with parmesan, pea and ham - 250ml, 1 cup - SFat(4g) cholesterol(25mg)
Banana Chips - 20g - average SFat(5g)
Potato crisps, twisties, cheezels, corn chips - 50g - average SFat(7g) cholesterol(5mg)
Pork crackling - 50g - average SFat(5g) cholesterol(40mg)
Nut and seed bar - 50g - average SFat(3g)
Muesli Bars - 50g - average SFat( less than 2g)
Avocado - half avocado, 135g - SFat(4g)
Peanut butter - 20g - SFat(3g)
Dips - 1 tablespoon, 20g - average SFat(1g) cholesterol(5mg)
Potato, chipped, fried in vegetable oil - 100g - SFat(3g)
Potato gems, fried in vegetable oil - 100g - SFat(2g)
Nuts and seeds, most varieties ( almonds, peanuts, pecans, walnuts, sunflower seeds, linseed ) - 30g - SFat(1g)
Cashews - 30g - SFat(3g)
Sesame Seeds - 30g - SFat(2g)
Fruche, fromais - 200 gram carton - average SFat(3g) cholesterol(5mg)
Christmas Pudding - 120g - average SFat(3g) cholesterol(30mg)
Like with the earlier cholesterol diet list, you can mix and match. The target is about no more than about 16g saturated fat and 220 milligrams of cholesterol. On a severe low cholesterol diet, the milligrams of cholesterol is restricted to 120 milligrams in total from this list - Please read the guidelines below this list for more information. You can choose to NOT eat from this list and increase your servings on the previous list C, quite considerably - about 9 servings in total from list C, if you eat nothing on this list.
Dripping - 20g - SFat(10g) cholesterol(20mg)
Lard - 20g - SFat(10g) cholesterol(20mg)
Copha - 20g - SFat(10g) cholesterol(20mg)
Beef steak - 150g raw - SFat(6g) cholesterol(100mg) - removing the fat will generally lower the saturated fat by about half, but has little effect on the cholesterol.
Mince steak - 200g raw or about 2 cups - SFat(14g) cholesterol(140mg)
Hamburger patty - 2 x 100g raw patties - SFat(14g) cholesterol(140mg).
Lamb - 150g raw - SFat(10g) cholesterol(115mg)
Veal - 150g raw - SFat(1g) cholesterol(135mg)
Pork - 150g raw - SFat(10g) cholesterol(135mg)
Pork, bacon - 3 rashers, grilled - SFat(11g) cholesterol(150mg)
Luncheon meats, ham - 4 slices about 120g - SFat(4g) cholesterol(120mg)
Luncheon meats, polony, devon, fritz - 6 slices about 180g - SFat(12g) cholesterol(120mg)
Luncheon meats, salami - 9 small slices about 90g all up -SFat(12g) cholesterol(90mg)
Sausages - 1 sausage about 60g raw - SFat(5g) cholesterol(100mg)
Sausages, 8% fat - 1 sausage about 60g - SFat(2g) cholesterol(100mg)
Tongue - 6 slices about 120g - SFat(15g) cholesterol(120mg)
Tripe - 100g - SFat(2g) cholesterol(100mg)
Turkey, roasted - 100g - SFat(1g) cholesterol(90mg). Remove the skin before eating and you halve the saturated fat and cut 30 milligrams off the cholesterol content.
Turkey, roasted, skin removed after cooked - 150g - SFat(1g) cholesterol(90mg).
Rabbit, Venison, Emu, Ostrich - fat removed, skin removed, deboned and raw, 100g - SFat( generally below 2g) cholesterol(generally below 80mg)
Chicken, skinless and baked or roasted - 100g - SFat(2g) cholesterol(90mg) - leaving the skin on generally doubles the saturated fat content.
Chicken Nuggets - 5 nuggets, average size - SFat(8g) cholesterol(100mg)
Fish, fresh, raw - 100g - SFat( under about 2g) cholesterol(under about 70mg)
Crab - 100g cooked (steam, boiled, baked ) - SFat(1g) cholesterol(70mg)
Prawns, Shrimp - 100g cooked (steam, boiled, baked ) - SFat(1g) cholesterol(110mg)
Oysters - 7 medium size, 100g cooked (steam, boiled, baked ) - SFat(1g) cholesterol(50mg)
Prepared Type Meals:
Most frozen meals - 1 meal - SFat(4 gram or less ) cholesterol(65 milligrams or less ) - check the packet to be more specific.
Spaghetti and meatballs - 1 can, 440g - SFat(8g) cholesterol(80mg) - check the packet to be more specific.
Ravioli - 1 can, 440g - SFat(8g) cholesterol(80mg) - check the packet to be more specific.
Tortellini - 200g - SFat(4g) cholesterol(40mg)
Irish Stew - 1 can, 440g - SFat(6g) cholesterol(40mg)
Veal parmigiana - half serve, 150g - SFat(10g) cholesterol(65mg)
Breads and dessert type foods:
Croissants, plain - average size, 48g - SFat(10g) cholesterol(25mg)
Pancakes - 4 pancakes, 200g - average SFat(10g) cholesterol(120mg)
Baklava - 1 slice, 50g - SFat(7g) cholesterol(25mg)
Danish Pastry - medium serve size, 120g - SFat(9g) cholesterol(30mg)
Apple Pie - 150g - SFat(8g) cholesterol(30mg)
Soups: Home made: cream varieties - 250ml, 1 cup - SFat(9g) cholesterol(50mg)
Carob bar - 50g - average SFat(10g)
Cakes and so on:
Please note that cakes differ markedly in their cholesterol and saturated fat content, simply because the same cake can be made with butter, or margarine, or oil as well as different quantities of ingredients. With cakes you really must get into the habit of reading the composition label to know what you are eating. If butter is used instead of margarine or oil, the saturated fat is often quadrupled - increased four times or four fold - and the cholesterol doubled. Cakes with eggs in them have much higher cholesterol. Putting real chocolate in cakes etc also can substantially increase saturated fat and cholesterol in the food.
As a rough guide only - cakes made with margarine and no egg yolks - 50 gram slice - - SFat(1g) cholesterol(25mg)
As a rough guide only - cakes made with butter and no egg yolks - 50 gram slice - - SFat(5g) cholesterol(50mg)
As a rough guide only - cakes made with margarine and egg yolks - 50 gram slice - - SFat(3g) cholesterol(70mg)
As a rough guide only - cakes made with butter and egg yolks - 50 gram slice - - SFat(7g) cholesterol(100mg)
For examples :
This would belong in the Cholesterol Diet List C grouping: Muffin, margarine or oil - 1 average size, 65g - SFat(0g) cholesterol(20mg)
This would belong in the Cholesterol Diet List B grouping: Lamington, chocolate or strawberry, margarine or oil, plus egg - 1 normal size, 75g - SFat(3g) cholesterol(95mg) - interesting thing is that pectin, a natural cholesterol reducing fibre source, is sometimes put in lamingtons. If you were to add real chocolate buttons into the lamington, it would be more like a death trap.
Is free of saturated fat and free of cholesterol.
Consuming ONE standard drink at dinner pushes up the hdl cholesterol level in the blood (that is the good cholesterol) by a small amount, but, if used above one or two standards drinks per day, alcohol damages the body in other ways that cancels out the benfits of alcohol on cholesterol.
Certainly, if one is NOT already drinking alcohol, the advantage from drinking alcohol, when weighed against it's disadvantages, makes it a dud as a therapeutic treatment. If you are not already drinking alcohol, then it appears alcohol should be avoided on a cholesterol diet.
Alcohol in cakes and so on may add flavor, but new research tells us that only about 10% of the alcohol is evaporated off for each hour of cooking. For example, after 6 hours of cooking, only 60% of the alcohol has evaporated off. Alcohol added after the cake is cooked, is just like drinking alcohol.
As you can see, a low cholesterol diet needn't be overly food restrictive and can offer you quite a variety of foods to choose from.
The key to long term success with a low cholesterol diet is to continually monitor the cholesterol and saturated fats in the food you eat, to make sure no bad stuff gets back in.
As with most things, moderation in a cholesterol diet is often preferable to outright avoidance, as our bodies do need cholesterol and fats to work properly to achieve a long life.
Finally, you are not alone, in any given month there are about 200,000 people searching out information on low cholesterol diets.
THE RECOMMENDED SATURATED FAT AND CHOLESTEROL DIET GUIDELINES TO ASSIST YOU IN WORKING OUT YOUR LOW CHOLESTEROL DIET has moved to our saturated fat and cholesterol guidelines page
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