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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

healthy food choices

FoodsHealthy replacementsBenefits
Breakfast cerealsOatmealMore fiber and unsaturated fats
Beef fatOily fish (sardines, trout, salmon)Less saturated fat and cholesterol, and loads of unsaturated fats
MayonnaiseMashed avocadoNo cholesterol, more unsaturated fat, and more fiber
Commercial SnacksNuts (walnuts, pecans, almonds)More fiber, more unsaturated fats and 0% trans fats
SausagesTurkey breast or hamLess cholesterol and saturated fat
CroissantWhole wheat bread with jamLess total fat and more fiber
Liquid creamPlain yogurtLess 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.

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