Cholesterol Testing Article
Cholesterol-free foods
Most people are familiar with the term “cholesterol”. Many of you know that it's defined as a waxy substance found among fats located in the arteries. The formation of the outer surface of cells and other tissues requires cholesterol.However, high cholesterol levels may cause a stroke. An elevated cholesterol level is believed to be a significant risk factor in coronary heart disease. Eating healthy foods combined with adequate exercise can reduce the level of cholesterol in the blood. A healthier life will result from eating foods free of cholesterol.
However, eating cholesterol-free food doesn’t allow you to eat everything you desire. You must still be aware of how much you eat. In order to have a diet comprised of all cholesterol-free foods, you should eat a minimum of 3 to 5 servings daily of vegetables or fruits. Fruits and vegetables make great substitutes for high-cholesterol foods.
Consider vegetables and fruits when you’re shopping. They can be prepared as salads, side dishes, main dishes, snacks and desserts. A number of vegetables can be added to meat, or you can prepare a main dish which is entirely vegetarian. Desserts can always consist of fresh fruit. Storage is easy and quick if you wash and trim raw veggies before storing.
Pasta, peas, beans, cereals, rice and breads are all foods which are high in fiber and starch, but low in calories and in saturated fats. These cereal and grain group foods are cholesterol-free (except for sweet breads and bakery breads). Your diet should include a minimum of 6 to 11 servings daily from this food group. If your HDL (good) cholesterol level is low, your carbohydrate caloric intake should be kept at maximum of sixty percent of your total calories. When you are purchasing foods from this food group, remember to select whole grain breads since whole grain breads have more fiber than white breads. Since most dry cereal has low fat content, it makes sense to emphasize dry cereals in your diet. You should reduce the amount of sweet baked goods in your diet because they are high in cholesterol content.
When you dine out, try to select restaurants that offer tasty low-cholesterol and low-fat meals. Discuss with the server how your order is to be prepared. Stay away from high-fat dishes prepared by frying, crisping, sautéing, braising, basting or stewing.
You should also avoid dishes which are tomato-based, au jus, au gratin, pickled, smoked or prepared with teriyaki sauce. If you choose steamed, poached, grilled, broiled, baked or roasted dishes, you will be healthier for it. If you must go to a fast food restaurant, stay away from burgers which include special sauce, bacon and cheese.
Eggs, bacon and sausages are high in cholesterol. Try a breakfast of oatmeal, lean ham and fresh fruit. Eggs yolks are especially high in cholesterol, having 213 milligrams in a single egg yolk. You may want to substitute egg whites which have zero cholesterol for egg yolks.
When you dine on poultry, rather than duck, choose chicken. Remove skin before cooking, since the cholesterol-containing fats are stored in the skin. Remember, in order to have a cholesterol-free diet, you need to eat foods that are cholesterol-free.
