Low Cholesterol Diet Food Substitutions
Cholesterol has many different uses in the human body. Cholesterol is a waxy substance that produces hormones that protect nerves and produce cellular tissue. The liver naturally produces cholesterol in all bodies, and certain foods (such as eggs, meat and dairy products) increase cholesterol. Currently, there are two types of cholesterol, they are LDL cholesterol, which can be considered as bad cholesterol. Then, you have a second type of cholesterol called HDL cholesterol, which can be considered good cholesterol.
The function of bad cholesterol or low-density lipoprotein will bring cholesterol into the blood. The function of good cholesterol or high-density lipoprotein is to remove cholesterol from the blood. If your cholesterol is high, you may be at risk for heart disease or stroke. However, the study found that when a person follows a low-cholesterol diet, it lowers a person’s cholesterol and improves one’s heart health. The following foods help lower cholesterol: they are foods that reduce saturated fat in your diet:
The following foods that reduce saturated fat in people’s diets are fruits, vegetables, fish, chicken and more baked and grilled foods.
Individuals should try to avoid using trans fats. Therefore, individuals should avoid eating fried foods, frozen pizza, bread and baked goods. Instead, individuals should eat more lean meat, nuts, whole grains and beef.
People can also increase the use of soluble fiber in their diet. The reason is because this diet reduces the absorption of cholesterol in the blood. It is recommended that people consume 25 to 30 grams of soluble fiber per day. Some of the foods with the highest soluble fiber content are vegetables, fruits, oatmeal and dried beans. The most effective way to fight high cholesterol is to eat healthy and try to do some kind of exercise, even if you only walk for 30 minutes a day.
By using these sensitive snacks instead of snacks rich in saturated fats and/or trans fats, you can have healthier snacks:
- Replace the tortilla chips and enjoy the tortilla chips (low sodium version).
- Instead of pretzels or regular French fries, enjoy pretzels or low-fat French fries (low sodium salt).
- Instead of low-fat or low-fat biscuits or biscuits, enjoy low-fat or low-fat biscuits or biscuits (such as whole-grain crackers, rice cakes, figs and other fruit bars, raw ginger biscuits and molasses biscuits).
- Instead of regular baked goods, enjoy baked goods such as biscuits, cakes and pies, and pie crusts made with unsaturated or soft margarine, egg white or egg substitutes and skimmed milk.
- Do not use pudding made from whole milk, but use pudding made of low fat or skimmed milk.
- Instead of ice cream, enjoy a non-fat or low-fat sorbet, frozen milk or frozen yogurt.
- Replace bagels or bagels or a piece of toast.
For High-Fat Items at Restaurant
When eating low-fat foods other than “normal”, you can eat wisely.
- Try using a broth with plenty of vegetables instead of cream soup.
- Try replacing the quiche and salad with soup and salad.
- Try peeling and eating shrimp instead of Buffalo Chicken Wings.
- Try to eat melba toast, pita bread or whole wheat bread instead of bread, muffins or croissants.
- Try using a grilled chicken sandwich instead of a fried chicken sandwich.
- Try eating a vegetarian burger instead of a fried chicken.
- Try replacing the French fries with baked potatoes, brown rice or steamed vegetables.
- Try using potatoes without salsa or baked potatoes instead of potatoes and salsa.
For Fast-Food Restaurants
By choosing low-fat foods instead of “ordinary foods,” you can eat wisely at a fast food restaurant.
- Try replacing the Danish dish with muffins.
- Instead of grilled cheeseburgers, sliced meat sandwiches, try chicken sandwiches, or regular burgers on bread with onions, tomato and lettuce.
- Try roast chicken and salad instead of fried chicken.
- Try replacing the fried chicken with grilled chicken instead.
- Instead of French fries, try garnished with grilled potatoes with sour cream or low fat or skimmed margarine and/or vegetables.