Lower cholesterol reading by adopting these changes

Using these tips can help you reduce your cholesterol so don’t panic when your reading comes back high. Making healthful changes to your diet is the first step in reducing cholesterol and getting back on track. The most important change is to limit the amount of saturated fat and cholesterol in your diet.
The following foods should be avoided or limited:
* Whole milk, cream or ice cream;
* Butter, egg yolks and cheese – and foods made with them;
* Organ meats, such as liver and sweetbreads;
* High-fat processed meats, such as sausage, bologna, salami and hot dogs;
* Fatty meats that aren’t trimmed;
* Duck and goose meat;
* Baked goods made with egg yolks and saturated fats;
* Fried food;
* Saturated fats, including coconut oil, palm oil and palm kernel oil;
Solid fats such as shortening, partially hydrogenated margarine, and lard.
Adding flaxseed to your diet can help reduce total cholesterol and LDL “bad” cholesterol levels. Flaxseed oil also contains omega-3 fatty acids, but it doesn’t have the beneficial fiber that the seeds have.
Flaxseed can be added to your diet in the following ways:
* Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal;
* Add a teaspoon of ground flaxseed to mayonnaise or mustard when making a sandwich;
* Mix a tablespoon of ground flaxseed into an 8-ounce container of yogurt;
* Bake ground flaxseed into cookies, muffins, breads or other baked goods.
If you love desserts, eating healthfully doesn’t mean taking all your favorite sweet treats off the menu. Use these tips and tricks to give desserts a lighter spin.
* Use light or fat-free dairy products such as milk, cream cheese and sour cream instead of regular versions. If you accompany dessert with ice cream, why not try serving low-fat or fat-free ice cream or yogurt. In place of whipped cream, top desserts with thawed light or fat-free frozen whipped dessert topping or pressurized whipped dessert topping.
* Include whole grains increase the fiber and add some whole grains in baked goods by replacing one-fourth of the all-purpose flour in a recipe with whole wheat flour.
* Add fiber by leaving the peel on fruits such as apples and pears for pies and tarts. You’ll add nutrients and fiber to your diet.
* Boost the seasoning. Add a little extra citrus peel, spice and flavoring extract when you lower the fat and calories in a recipe. They add flavor without fat.
* Skip the frosting. Instead, top cakes and cookies with fresh fruit or low-fat vanilla or fruit-flavored yogurt.

 

Gaynell Jackson