Avoid cholesterols
May 30, 2008
Cholesterols, a waxy like substance, is only found in animal meat and tissues and its sources include red meat, eggs, fish, poultry, and dairy products. This is where the confusion usually happens because eating large amounts of vegetable oil, which is virtually 100% food fat, may significantly raise blood cholesterols levels, particularly when eaten with high cholesterols foods. Generally most health guidelines recommend that dietary cholesterols not exceed 300 mg per day for most healthy people.
However, if one suffers from high LDL blood cholesterols levels then the intake should be not more than 200 mg per day to avoid cholesterols. People with high cholesterols should avoid or limit their consumption of certain foods. Knowing which foods to avoid for high cholesterols is an important step, but it doesn’t end there.
There are a number of other foods that may not be considered high cholesterols foods but that still raise your LDL cholesterols (bad cholesterols) more than high cholesterols foods do. On the flip side that you need to know to avoid cholesterols is food derived from plant sources is cholesterols free, including high fat plants food sources such as avocado’s and peanut butter. Steer clear of trans fats: Avoiding commercially prepared French fries, onion rings, doughnuts, cookies, biscuits, and other baked goods is the best way to start.
Switching on seafood is important to avoid cholesterols that the fruit of the sea harbors nearly zero saturated fat, the primary culprit responsible for elevated blood- cholesterols levels. Eating just six ounces of fattier fish, such as salmon, sardines, and mayned light tuna, each week may reduce your risk of dying from heart disease by 36%.
It sounds counterintuitive, but “fully” hydrogenated oil doesn’t contain trans fat. Unlike partially hydrogenated oil, the process used to make fully hydrogenated oil doesn’t result in trans fatty acids. However, if the label says just “hydrogenated” vegetable oil, which usually means the oil, contains trans fat that is important to avoid cholesterols. Fruits, vegetables, and legumes such as lentils and chickpeas are naturally high in cholesterols-lowering fiber and disease-fighting antioxidants. Include at least six servings a day, combined, of fruit (1 cup cubed or 1 medium piece per serving) and vegetables (1 cup cooked or 2 cups raw leafy greens per serving) for max protection and to avoid cholesterols.
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