Making Healthier Food Choices for your Cholesterol
If you have high cholesterol, a good diet can help reduce levels in the body. To help you do this, we have provided the food replacements table below that you can use to improve your usual diet. By eating foods with more fiber, less saturated fat and trans fat, and a higher proportion of unsaturated fatty acids that reduce LDL levels, and raise HDL levels, you can develop a good diet to improve your lipid profile and protect your heart health.
Healthy replacements for those with high cholesterol
|Breakfast cereals||Oatmeal||More fiber and unsaturated fats|
|Beef fat||Oily fish (sardines, trout, salmon)||Less saturated fat and cholesterol, and loads of unsaturated fats|
|Mayonnaise||Mashed avocado||No cholesterol, more unsaturated fat, and more fiber|
|Commercial Snacks||Nuts (walnuts, pecans, almonds)||More fiber, more unsaturated fats and 0% trans fats|
|Sausages||Turkey breast or ham||Less cholesterol and saturated fat|
|Croissant||Whole wheat bread with jam||Less total fat and more fiber|
|Liquid cream||Plain yogurt||Less cholesterol and less total fat|
With these replacements used as part of the normal diet, you can improve the quality of your meals and help reduce your blood cholesterol.
Get your family adopts healthy eating habits
Are you the one responsible for grocery shopping and/or of cooking? You have the power to leverage that crucial role to improve your family health and yours too. Get your family avoids or at least limit the intake of fried, processed and sugary foods. Alternatively, replace these with fruits and veggies, low-fat dairy, whole grains and lean meats. By opting for these foods on a daily basis in your home menus, you will help every member keeps good weight, normal blood pressure, sugar and cholesterol levels.
Remember that the key is to choose foods with more fiber, less saturated fat, and more unsaturated fatty acids and above all, with the lowest proportion of trans fats.