Create your own low cholesterol diet with these proven tips
When considering a low cholesterol diet, remember that animal products are the only source of cholesterol and the largest source of fat in the diet. Using this as a guide you can select low cholesterol foods or plant-based foods that have no cholesterol.
High Cholesterol levels? Lower cholesterol safely - without side effects.
-- Eat less animal protein
-- Eat more fiber
-- Exercise daily (walk)...
Now You Can Lower High Cholesterol Safely
Cholesterol is useful for helping our bodies make strong bones, sex hormones, and handle stress properly. Too much cholesterol, on the other hand, deprives our tissues of oxygen and damage important organs.
Heart disease is America's number one killer and your blood cholesterol level is "the single most important factor" in determining your risk of heart disease. Many people with diabetes also have high cholesterol levels are at increased risks for heart problems.
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How important is it to have a low cholesterol diet? Consider that it is said in medical circles, every 10% increase in your cholesterol level heightened your chance of a heart attack by 30%.
If you are in a high risk group, such as if you have diabetes, a no-cholesterol diet is even better than a low cholesterol diet.
Choosing a diet to lower cholesterol is a powerful thing. Diabetes is considered to be somewhat hereditary, but very few people have a genetic disposition to high cholesterol levels. It is created by your diet. Hence a cholesterol lowering diet should be the practice of everyone.
If you feel that the ZERO cholesterol diet (i.e. a 100% vegetarian diet) is too restrictive and you want to trade off some of your longevity for a bit of "eating pleasure" then you need to consider the cholesterol content of some common animal products.
| FOOD | CHOLESTEROL (mg) |
| Skim milk (1 cup) | 5 |
| Cottage cheese (½ cup) | 24 |
| Ice cream (1 cup) | 54 |
| Cheddar cheese (2 slices) | 56 |
| Fish (5 oz) | 85 |
| Beef, pork, chicken (5 oz) | 135 |
| Shrimp (4 oz) | 172 |
| Egg yolk (one) | 220 |
| Liver (3 oz) | 370 |
| SOURCE: Health by Choice, Not by Chance, Ludington & Diehl | |
Whenever you think of a low cholesterol diet remember the food facts above. You will never eat in ignorance. It is always good to remember also, that cholesterol is only found in animal products.
High cholesterol foods put you at
risk for coronary heart disease,
strokes, and other problems.
A total vegetarian diet ensures that the cholesterol found in your blood stream will be that manufactured by your liver for your body's use.
In my opinion, the ideal low cholesterol diet is the anti-diabetes diet described in general on this site. I have my undeniable personal experience with that one.