Diet and Cholesterol
The following guidelines are useful tips in reducing cholesterol values:
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Eat a well balanced diet consisting of a variety of foods. (Eat foods from the
carbohydrate, fruit and vegetable, meat / protein, dairy and minimally from the
fat group).
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Reduce fat intake, especially that of saturated (animal) fat.
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Achieve and maintain an appropriate body fat percentage and weight.
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Increase your intake of complex carbohydrates (such as cereals, whole wheat
bread, pasta, rice and potatoes) and fibre.
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Reduce your intake of sodium (salt)
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Consume alcohol in moderation, if at all.
Foods to avoid: beef, veal, lamb, pork, lard, poultry fat, butter, cream, full
fat cheese, and other dairy products made from whole milk.
Plant foods do not contain any cholesterol. The only plant foods that contain
saturated fat are coconut oil, palm oil, and coca butter and should therefore
be avoided.
The American Heart Association recommends that you should limit your fat intake
to 30% of the total calorie intake. The bulk of this 30% should come from
polyunsaturated and monounsaturated fats, and the least quantity from saturated
fats.
Saturated Fat:
Saturated fats are usually solid at room temperature e.g. butter, the fat in
meat, skin of chicken, full cream dairy products and shrimps.
Polyunsaturated Fat:
These fats have at least one unsaturated fat bond e.g. sesame and sunflower
seeds, corn/maize, soybeans, nuts and seeds.
Monounsaturated Fat:
These are the preferred fats since they do not contribute towards elevated
cholesterol and heart disease e.g. canola, olive and peanut oils, as well as
avocado pears.
The Final Wrap up…
One should aim for a cholesterol level less than 5.2 mmol/litre. There are
various factors that influence one's cholesterol levels. A diet low in fat,
especially saturated fat and regular exercise will improve one's cholesterol
profile. Have your cholesterol checked annually, especially if you are over the
age of 45 years (men) or 55 years (women). Start to make positive lifestyle
changes such as increasing level of physical activity, and eating a low fat
diet… especially if you have children - this will provide them with a basis of
a healthy lifestyle
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