Heart diseases are a threat to our lives and that is why it is important to take all measures necessary to keep a healthy heart. A low cholesterol diet plan is a good recommendation to counter the risks associated with the causative agents of unhealthy hearts. Having this plan in place means taking foods with low-fat content.
These include but are not limited to low-fat milk, skimmed milk, and other low-fat foods. You will need a cholesterol-free diet to protect your arteries from cholesterol deposits that are harmful to your heart. Most people who experience heart attacks or even suffer from stroke have been found with high cholesterol content in these blood vessels.
The primary concept of a low cholesterol diet is to have foods with low-fat content. Research has given recommendations that the total food intake should not exceed 35% cholesterol content in a regular meal. Where possible, polyunsaturated fats are recommended for use.
Other good alternatives include monounsaturated fats, Omega-3-fatty-acids contained in fish, and such-like oils and fats. In all these considerations, you should endeavor to keep off all Trans fats and saturated fats. Your diet should also contain a lot of vegetables and fruits for a healthy body.
Nutritional Content for Low Cholesterol Diets
Every diet plan must contain a certain nutrient content threshold. The same case applies to a low cholesterol diet plan. The basic requirement here is to decrease the absolute fat intake by considering options with less fat. Recommended options include soluble fiber, Omega-3-fatty-acids, and enough plant sterols. These plant sterols are naturally occurring substances in small quantities of fruits, grains, and vegetables. You should ensure that you have at least two grams of sterols per day.
Soluble fiber intake for a low cholesterol diet should range between 5 and 10 grams from all meals taken in a day. This addition to your diet is available in oatmeal and whole-grain foods such as whole-grain bread. Include a portion of nuts in your daily meal as well. The best source of Omega-3-fatty-acids is fish and therefore, it is recommended that you have enough servings of it in a week. These are good inclusions for a lower cholesterol content in your body. In your entire daily food intake, the total cholesterol content should not exceed 200mg in this diet plan.
Observing a Low Cholesterol Diet Effectively
The basic requirement for all meals taken in a day is to make sure that none has more than the recommended cholesterol content. Everything you eat including your snacks must observe this rule to make the most of your low cholesterol diet plan. Here is how you can ensure that you have met these basic requirements of keeping your body cholesterol at minimum recommended levels:
- Prioritize whole grains, legumes, vegetables and fruits in all your meals including snacks
- Limit the number of fat grams taken in a day
- Replace red meat with fish and other Omega-3-fatty-acids from plants
- Exercise your body quite often by engaging in physical activity quite often
- Lower your salt intake to keep normal blood pressure
- Moderation is key to achieving the benefits of a low cholesterol diet. Therefore, make sure you go for variety to get maximum nutrients requirements from your plan
- Keep off fried foods, Tran’s fats and saturated fats. Other substances to avoid in this category include doughnuts and ice cream and other similar foods
- Focus on eating food substances such as oats, walnuts, bananas, whole grains, avocados, salmon, tuna and other low fat and healthy foods.
The temptation of eating animal foods that have high-fat content is normally there but this is a choice that one has to make. While this may not require you to become a vegetarian completely, it will be good to moderately choose what to serve on your plate considering high-fat content concerns.
High body cholesterol is harmful and can easily make you develop heart complications posing a danger in your life. It is amazing how you can avert these complications by adhering to a low cholesterol diet. Foods with low-fat content are the options to pick for anyone with high cholesterol in their body. It can also become part of your lifestyle as a preventive measure for a healthy heart and body in general.