Many factors contribute to the
development of heart disease or
stroke. Genes and gender play a
role, but for most of us, what we eat
is an important factor as well. The
good news is that a few small
changes to your diet can help lower
your cholesterol, which in turn will
lower your risk for heart disease
and stroke. Here are heart-healthy
eating tips to help you in the fight
against high cholesterol.
Eat meat sparingly. Relegate meat
to a minor part of your diet instead
of making it the centerpiece of
most meals. Trim off fat and skin
from meats and poultry. Avoid fatty
cuts of beef, pork, and lamb;
instead choose lean meats, or
substitute fish or skinless white-
meat poultry. When dining out,
choose a smaller portion of meat,
or meatless pasta or fish dishes.
Opt for low-fat dairy products. Avoid
dairy foods that contain whole milk
or cream; instead, use low-fat or
nonfat versions.
Watch the snacks. Choose low-fat
snacks (homemade popcorn,
carrots, dried fruits, or fresh fruits)
instead of high-fat ones (potato
chips and candy bars). Avoid store-
bought bakery products unless
they are explicitly low in saturated
fats and free of trans fats.
Cut down on saturated fat in
cooking. Use liquid cooking oils
rather than butter or margarine.
Use nonstick pans. Instead of frying
your food, bake, broil, roast, steam,
or stew. Discard drippings, and
baste with wine or broth.
Avoid palm and coconut oils. Most
vegetable oils are unsaturated, but
these two contain mostly saturated
fat. Choose canola, sunflower,
safflower, corn, soybean, olive, and
peanut oils.
Reduce dietary cholesterol. Strive
to eat less than 200 miligramme of
dietary cholesterol a day. Limit
eggs to no more than four egg
yolks per week; two egg whites can
replace a whole egg in most
recipes. Limit lean meat, fish, and
poultry to no more than six ounces
per day (a three-ounce portion is
about the size of a deck of playing
cards). Stay away from cholesterol-
rich organ meats, such as liver,
brains, and kidneys.
by ROTMANLUV 2023-07-08, 17:34
