Too much cholesterol in the blood can lead to heart disease and stroke. You can reduce your cholesterol by eating healthful foods, losing weight if you need to and being physically
active. Some people also need to take medicine because changing their diet isn’t enough. Most heart and blood vessel disease is caused by a build up of cholesterol, plaque and other fatty deposits in
artery walls. The arteries that feed the heart can become so clogged that the blood flow is reduced, causing chest pain. If a blood clot forms and blocks the artery, a heart attack can occur. Similarly, if a blood clot blocks an artery leading to or in the brain, a stroke results.
It is important that you make changes to your eating patterns. Focus on low-saturated-fat, trans fat-free, low-cholesterol foods such as these:
• A variety of deeply coloured fruits and vegetables
• A variety of fibre - rich grain products like whole grain bread, cereal, pasta and brown rice.
• Fat-free, 1 percent and low-fat milk products
• Lean meats and poultry without skin
• Fatty fish
• Nuts, seeds, and legumes
• Unsaturated vegetable oils like canola, corn, olive, safflower and soybean oils
What should I limit? Trans fats and saturated fats
• Whole milk, cream and ice cream
• Butter, egg yolks and cheese — and foods made with them
• Organ meats like liver, sweetbreads, kidney and brain
• High-fat processed meats like sausage, bologna, salami and hot dogs
• Fatty meats that aren’t trimmed
• Duck and goose meat (raised for market)
• Bakery goods made with egg yolks, saturated fats and trans fats.
• Saturated oils like coconut oil, palm oil and palm kernel oil
• Solid fats like shortening, partially hydrogenated margarine and lard
• Fried foods
What are some cooking tips?
• Use a rack to drain off fat when you broil, roast or bake.
• Don’t baste with drippings; use wine, fruit juice or marinade.
• Broil or grill instead of pan-frying.
• Cut off all visible fat from meat before cooking, and take all the skin off poultry pieces.
• Use a vegetable oil spray to brown or sauté foods.
• Serve smaller portions of higher-fat dishes, and serve bigger portions of lower-fat dishes like pasta, rice, beans and vegetables.
• Make recipes or egg dishes with egg whites or egg substitutes, not yolks.
• Instead of regular cheese, use low-fat cottage cheese and other fat-free or low-fat, low sodium
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