You can make a big change for the better in your blood cholesterol levels just by changing your eating habits. Eating a well-balanced diet is the easiest and least expensive method to reduce cholesterol.
Your goals should be to lower saturated fat intake, which accounts for 40% of our daily caloric count; lower your dietary cholesterol, found in meats, dairy products and animal fats; and count calories.
Overweight people are more likely to have higher cholesterol levels than normal-weight people. While you diet, be careful to keep on getting proper nutrients. Now here are some tips to help you choose the healthiest foods to eat in changing your eating habits to lower your cholesterol.
Dairy Products: Choose skim milk instead of whole milk; low fat plain yogurt instead of fruit yogurts made with whole milk; low fat cheeses (farmer's, mozzarella), and ice milk or sherbet instead of ice cream. Limit egg yolks to less than three per week; use egg whites in place of whole eggs in recipes.
Meats and seafood: Think lean. Choose chicken, turkey and well trimmed cuts of lean beef. Eat at least two servings of fish per week. Fish from deep cold waters are best because they're high in omega-3 oils. Fresh or frozen fish are better than canned. If you choose to eat canned fish, choose fish packed in water, not oil.
Fruits and vegetables: Eat three servings of fresh fruits daily (except coconuts). Avoid fruit canned in heavy syrup. Read the labels on jams and jellies and choose a low-sugar product. Most vegetables and preparation methods are fine. But avoid avocados, olives and cheese, cream and butter sauces. Restrict starchy vegetables, such as potatoes.
Cereals, nuts, breads: Most hot and cold packaged cereals are fine, but watch the sugar and salt content. Also check the labels and buy those that are highest in dietary fiber, vitamins and minerals. Keep in mind that dietary fiber is not the same as crude fiber. Although pecans, walnuts and peanuts are good for you, remember that they're loaded with calories. Avoid hydrogenated peanut butter. Choose whole-grain breads, and avoid commercially baked goods, such as cakes and pastries, which are loaded with fat. Instead of egg noodles, choose pastas and rice.
How you prepare food will also affect your cholesterol levels. You may freely use vinegar, soy sauce; but watch the sodium, and most spices and herbs.
Cooking oils are another matter. Choose polyunsaturated oils, such as safflower, corn and sesame oils. Avoid lard altogether. Instead of butter, try polyunsaturated margarine instead.
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