Most people know the word “cholesterol”. Many of us know that it is a waxy substance among the fats found in the arteries. Cholesterol is crucial in the formation of cell membranes and other tissues. But if the cholesterol level is high, it might lead to a stroke. A high cholesterol level is one of the main risk factors of heart diseases. Sustaining a healthy diet and enough exercise can lower the cholesterol level. Eating cholesterol free foods leads to a healthy life.
On the other hand, it doesn’t mean that you can eat all you want because you are eating cholesterol free foods. It means that you got to be conscious of what you intake. Eating at least three to five servings of fruit or vegetables each day is good. Fruits and vegetables are cholesterol free foods. If you want your diet to be all cholesterol free foods, fruits and vegetables are great substitutes. When shopping for fruits and vegetables, buy them as snacks, salads, side dishes, desserts and main dishes. Add a variety of vegetables to meat or make a vegetarian main dish. Wash and cut up raw vegetables before storing them. Always serve fresh fruits on desserts.
Breads, rice, cereals, beans, peas and pasta are foods that are high in starch and fiber while low in saturated fat and calories. These foods have no dietary cholesterol (except bakery breads and sweet bread products). Take at least six to eleven servings from this food group daily. If you have a low HDL cholesterol level, you should keep your carbohydrate intake below the maximum of 60% of the total calories. You should keep in mind that when you are buying this food group to choose whole grain breads because they have more fiber content than white breads. Also buy dry cereals because most of dry cereals have low fat. Limit sweet baked goods. These have high cholesterol content.
If you are eating out, remember choose those restaurants that offer delicious low-cholesterol, low-fat meals. As the server how the food that you’ve ordered is prepared. Avoid fried, crispy, basted, braised, au gratin, stewed, pan-fried, sautéed; these dishes are high in fat. Also avoid dishes that are pickled, smoked, au jus, tomato based and foods with teriyaki sauce. Instead choose dishes that are steamed, broiled, poached, grilled, baked and roasted. If you are dining on fast food, steer clear of burgers with cheese, special sauce and bacon.
Bacons, sausages and eggs are loaded with cholesterol. Try having fresh fruits, lean ham, and oatmeal for breakfast. Eggs have very high cholesterol, especially the egg yolk. Try substituting egg yolks for egg whites. Egg whites have zero cholesterol. A single egg yolk has 213 milligrams of cholesterol. As for poultry, choose chicken rather than duck. Be sure to remove the skin before cooking. Fats are store in the skin.
Remember, to have cholesterol free diet, one must eat cholesterol free foods.