Low Cholesterol Diet Plan.


Most people who want to follow a low cholesterol diet plan are advised by the doctor on account of on cholesterol levels; some just want to live a healthy lifestyle – one that is free from the dangers cholesterol could bring.

 

In a low cholesterol diet plan, you should include moderate amounts of the following.  Remember that what you are looking out for is not just the amount of calories you are taking but also the amount of cholesterol present in that particular food.

Fish with mushrooms and spinachs. Photo by Johnk85

 

(1)   Fresh fruits – these can replace your usual snacks.  Mixed fruit salads can be good desserts.  Examples of fruits that can help lower cholesterol are:

 

Name of Food

Calorie Content

Cholesterol Amount

Avocado(per piece) 1500mg
Orange(per piece) 350mg
Kiwi(per piece) 350mg

 

(2)   Fresh Vegetables – These have always been essential in any kind of diet plan because of their almost zero amount of fat and the absence of cholesterol in it.  Examples are the following:

Name of Food

Calorie Content

Cholesterol Amount

Artichoke

(per piece) 67

0mg

Bean sprouts

(1 cup, boiled) 35

0mg

Mushrooms

(1 cup, raw) 20

0mg

 

(3)   Nuts – These include almonds, cashews, and walnuts which all contain natural fats and oils that can help lower your LDL cholesterol level.

Name of Food

Calorie Content

Cholesterol Amount

Almonds(per 100g) 5750mg
Cashews(per 100g) 6540mg
Walnuts(per 100g) 6540mg

 

(4)   Fresh fish and seafood – most fish are rich in omega 3 oils which can contribute a lot to the lowering of cholesterol levels.  Examples are the following:

Name of Food

Calorie Content

Cholesterol Amount

Salmon(cooked) 10047mg
Mackerel(cooked) 26266mg
Lake trout(smoked and cooked) 19048mg
Sardines(in spring water) 208100mg
Tuna(canned in water) 19150mg
Herring(pickled) 36718mg
Halibut(cooked) 22365mg

 

(5)   Foods that are rich in fiber – A few examples are the following:

Name of Food

Calorie Content

Cholesterol Amount

Apples(per piece) 950mg
Oatmeal(cooked with water, without salt) 1660mg
Kidney Beans(canned) 2150mg
Prunes(uncooked) 1210mg

 

 

Here are the categories of food (with their cholesterol levels or calorie contents) which you should reduce your consumption of while you are undergoing your low cholesterol diet plan.

 

(1)   Cream (5mg), hard cheese (19mg), coconut oil (120 calories), palm oil (120 calories)

(2)   Red meats which are high in fat – examples are pork (62mg) and beef (76mg)

(3)   Pastries (Danish pastry bread – 11mg), cakes (with vanilla frosting – 35mg), and other baked items that contain high amounts of saturated fat

(4)   Food cooked in vegetable oils and with other saturated fats

 

You can research for some recipes on the Internet which you can safely include in your low cholesterol diet plan.  Make sure to stick to your diet plan so that you will be able to achieve your goal of normalizing your cholesterol levels.  Following this type of diet would not only help you reduce your bad cholesterol levels but can also be a great step towards living a healthy lifestyle.


Leave a Reply

Your email address will not be published. Required fields are marked *