As you may know there are 3 types of Cholesterols – High Density Lipoproteins (HDL), Low Density Lipoproteins (LDL) and Triglycerides. Out of these only HDL is good for the body where as others are not so good. This article is mainly focusing on identifying and replacing those high cholesterol diets with those which are lowering cholesterol diets.
The percentage of all cholesterols in the body is influenced by the amount of fat we intake. Even in fats we have good and bad fats. Saturated and Trans Fat are bad fats where as Unsaturated fats (Mono and Poly) are good fats.
Saturated are the most dangerous of fats that we should avoid. These fats contribute heavily to increase our bad cholesterol levels. Let’s check out the common food items from which these make their way to our body and what are its apt substitutes.
Red Meat, Organ Meats – Replace meat (more so red meat) with other diets like fish or simply go vegetarian.
Butter – Replace them with Cheese which are said to have lesser amount of total and saturated fat.
Palm Oil or Coconut Oil – Replace these with Olive oil or Sun flower oil
Heavy Dairy Products – Go for skimmed or semi skimmed milk. Reduce other heavy dairy products.
Egg Yolks – Avoid egg yolks and food items made of them. Go for egg whites only.
The main source of Trans fat into the body is from the processed foods we take as these have high levels of Trans Fat. The common processed food includes pasties, crisps, donuts, cakes, cookies and almost all fried items sold on fast food outlets like KFC.
The best action to take is to avoid these processed foods all together and replace them with healthy snacks (like low sugar whole grain snacks) or fruits. Going natural with consciously replacing the intake of processed food with fruits and vegetables will have a great long term benefits.
OK, now let us discuss those good fats and their sources.
These are relatively good fats when taken in reasonable quantities. These are said to reduce the LDLs which are bad and help increase levels of HDLs which are good. The below list gives different sources of monounsaturated fats
Different kinds of oils like olive oil, grape seed oil, peanut oil, corn oil.
Whole grain wheat, Oat meal, cereals and popcorns
Like monounsaturated fats the polyunsaturated fats are good for the body when taken in moderate proportions. These also help in increasing HDLs and reduce LDLs. Below are the different sources of polyunsaturated fats.
Nuts and seeds
Sesame, Soy, Corn and Sunflower seed oils
Whole grain wheat
Peanut butter, Margarine
A word of caution is that even though both Mono and Polysaturated fats are termed as good fats they only should be taken in limited quantities. As they are a type of fat they will increase your body weight. Also an effort has to be made to consume the above food in its original form as heating of the food might result in food losing its property.
If you are of age 7 or 70, what you need to do is quite simple. Reduce those foods which are high on saturated and trans fats and replace them with those food items which provide mono and poly unsaturated fats. Having said that care should be taken to limit the intake of all fats as all fats will add more weight to body. Hence adding a good exercise plan into daily routine will greatly help maintain good cholesterol levels.