Low Cholesterol Diet

Some people go on a diet to lose weight, and there are others that have more reason to lose weight than to look good in their clothes. Right now, the main reason why people go on a diet made of healthier food is survival. High blood pressure or hypertension has continued to kill thousands if not millions of individuals worldwide. It’s also a common hereditary disease, which means you’re more likely to develop hypertension if someone in your family already has it. Obesity is just one of the risk factors of hypertension. The build up of cholesterol in your arteries is another.

Why do people consume so much cholesterol? This substance is readily available in the food you eat, whether you’re aware of it or not. Saturated and unhealthy fats abound, especially in fast food dishes and sometimes in the food we cook at home. If you’ve been eating fast food forever, you’re at risk of heart related illnesses due to cholesterol build up. The same goes if you have been consuming only meat and meat products, with little or no vegetables in your diet, for years.

It’s not enough to just go on a diet by fasting and eating less. You also have to take into consideration the quality of the food you eat. There are three kinds of cholesterol: low density lipoprotein (LDL), high density lipoprotein (HDL) and triglycerides. Triglycerides are bad for you, and a glut of this substance in your blood could cause arteries to harden. Therefore, any low cholesterol diet should be geared toward lowering the triglyceride content in the blood. A diet low in fats and sugars can help reduce triglyceride.

How to Plan Your Low Cholesterol Diet

The objective is to maintain a cholesterol index that is lower than 200 mg for each decilitre of human blood. Over this amount, you are at risk of developing hypertension and diabetes, especially if you are predisposed to developing such diseases because of your age and genetic makeup. Try to lower the saturated fat consumption to 16-22 g a day. Trans fat consumption should be limited to 2 g per day. Sugary or carbohydrate rich foods should be limited to 100-300 mg. Your cholesterol count should be less than 300 mg daily, even if you’re at the peak of health. Portion your food so that you eat smaller quantities.

Many fiber rich foods are implicated in lowering cholesterol content in the blood. Oats are an example of good breakfast items that can be taken if you cannot avoid fatty foods during the day. Raw fruits (raw food diet style), beans and brown rice are also identified as good sources of fiber. Replace your white bread with wholegrain breads.