Top 10 Foods With Low Fat and Low Cholesterol Diet
You know you shouldn’t be eating that stuffed crust pizza but here you are, reading about Foods With Low Fat and Low Cholesterol Diet.
Simply put, cholesterol is a lipid (fat) produced by the liver organ. There are three types of cholesterol namely: low density lipoprotein , high density lipoprotein and triglycerides. LDL is normally what is referred to being the “bad” cholesterol. LDL works by carrying cholesterol from the liver up to the body cells where if excess is carried, there can be a harmful LDL accumulation. HDL, commonly referred to as good cholesterol, functions in an opposite way compared to LDL. It takes cholesterol far away from the body cells and back into the liver where it is broken down and expelled as waste. Medical research says that HDL (good cholesterol) helps in preventing arterial diseases. Triglycerides are fats that originate from the food that we eat. The excess calories that we consume are the ones which are converted into triglycerides and stored in the body’s fat cells. Thus the need to consume a low fat cholesterol diet arises. Below is a peek as to some of the top ten foods to consume for a low cholesterol diet. On to Foods With Low Fat and Low Cholesterol Diet:
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Legumes include lentils, peas, grams, all soya products, beans to mention but a few. Legumes are naturally low in fat and do not contain any cholesterol. What’s more is the fact that legumes have high dietary fiber content and are also rich in protective nutrients that helps keep diseases at bay. Eating legumes such as dry, cooked or canned beans might not seem as such a good prospect. If you are such kind of a person, exploring other variations to legumes such as soya mince which are essentially low cholesterol snacks is advisable. To get most out of this low fat low cholesterol diet plan, it is good to eat legumes at least three or four times a week.
2. Low-fat Yogurt and Dairy Products
The fact that dairy products such as yogurt, cheese and milk are said to be high in fat does not mean that you should give up on these products. This is because cutting out on dairy products will deprive your body of the much needed calcium mineral. Deprivation of calcium can lead to medical problems such as osteoporosis and rickets in children. Instead, you can go for low-fat or fat-free milk, yogurt and cottage cheese in your low fat cholesterol diet. These products are particularly as they are not only rich in protein and calcium but also rich in microorganism called lactobacillus which is useful in lowering blood cholesterol levels.
Oatmeal breakfast is a very healthy way to start your day. It is a low cholesterol snack that is both healthy and full of essential nutrients that are vital for your body organs. Oatmeal is a low fat low cholesterol diet that is considered to be rich in fibers and thus one of the main reasons that one should daily consume it in form of porridge.
4. Olive Oil
While research has shown that olive oil and olive products to be rich in monounsaturated fatty acids, this high fatty acid content is actually responsible for lowering bad cholesterol (LDL) and increase good cholesterol (HDL). Thus olive oil is a good option to include in your cholesterol lowering diet.
5. Polyunsaturated Margarine
Similar to olive oil, polyunsaturated, ‘lite’ and Flora ‘pro-active’ margarine is high in polyunsaturated fatty acid content that aids in lowering LDL cholesterol levels in the blood. This specific brand of margarine contains vital plant sterols that work by preventing fat uptake from foods we consume and thus proves to be a great additive in cholesterol lowering diet plan.
Garlic is an excellent low fat low cholesterol diet ingredient since it has been found to contain a chemical known as allicin which helps in reducing blood clotting and also lowering cholesterol levels in your blood. To add, other members of the allium (onion) family such as spring and bulb onions works well in lowering cholesterol and protecting the heart from cardiovascular diseases.
Almonds are a brilliant option in a low fat low cholesterol diet plan mainly because they help cutting down on the “bad” cholesterol levels. Additionally, they provide you with the required amount of body energy. However, it is good to eat only a fixed amount of almonds since although low in fat they are high in calories which means excess intake will result in increased triglycerides (body fats).
Apples contain a chemical known as pectin which is a soluble fiber that helps in drawing “bad” cholesterol out of the system. Flavonoids contained in apples acts as anti-oxidant that aids in removing LDL cholesterol which tends to accumulate in the bloodstream.
9. Whole Grains
Whole and unrefined grains such as wheat and barley make for an excellent low fat cholesterol diet. Foods produces from unsifted flour are rich in vitamin B, mineral and dietary fiber but low in fat and cholesterol. The high soluble fiber content contained in these grains helps in actively lowering LDL blood cholesterol levels.
People who eat types of fish such as salmon and tuna are less likely to suffer from cardiovascular diseases and high blood pressure. This is due to the fact that most fish contain high omega-3 fatty acids. Fish are also an excellent source of protein that is low in fat and low in cholesterol thus making fish one of the best cholesterol foods to include in your diet.
While all these foods are low in fat and low in cholesterol, it is good to watch on the amounts of servings you get on your plate. This is because, foods such as almonds, though low in fat, might be high in calorie. Thus excess consumption will trigger the body into storing them as excess fats.