Cholesterol and Triglycerides – these
are two words that you would have probably heard a lot. This is primarily
because more and more people are concerned about their cholesterol and
triglyceride blood levels these days! If you’re wondering why, the answer is
because they are major risk factors that increase the risk of heart disease.
Cholesterol and triglycerides in your body
It is normal to have cholesterol in the body as it is used for manufacturing
cell membranes and some hormones, and also serves other needed bodily
functions. Triglycerides are the most common type of fat found in the body and
are a major source of energy. They come from the food that you eat as well as
from your body. However, you should be aware that too much cholesterol and
triglycerides in the blood can negatively affect heart health. The good news is
that following a healthy diet helps in reducing high blood cholesterol and
triglycerides and also prevents them from increasing.
What should I eat? Aim to
consume foods that are low in cholesterol and saturated fats. To clarify, there
are 2 main types of fats – saturated and unsaturated. Saturated fats are solid
at room temperature and are mainly found in animal products (butter, ghee, high
fat meats, etc), whereas unsaturated fats are liquid at room temperature and
beneficial to heart health (olive oil and other vegetable oils).
Good to know Cholesterol is
only found in animal sources and not present in plant foods! Thus vegetable
oils, nuts and seeds are inherently cholesterol-free.
What foods should I choose for better heart
health?
o Fruits and
vegetables (choose 5 or more servings per day)
o Grains
especially whole grains like whole-wheat bread, whole grain breakfast cereals,
brown rice and pasta (choose 6 or more servings per day)
o Fat-free
or low-fat milk and milk products (2 to 4 servings per day)
o Lean meats
like lean beef and veal, skinless chicken or turkey (choose up to 180 grams per
day)
o Fish (at
least 2-3 servings baked or grilled each week)
o Legumes
such as beans, lentils and chickpeas
o Nuts and
seeds in limited amounts
o Vegetable
oils in moderation, such as canola, corn, olive, sunflower and soybean
What foods should I limit?
o Whole
milk, high fat yellow cheese, cream and regular ice cream
o Butter and
egg yolks and foods made with them
o Organ
meats like liver, kidney and brain
o High-fat
and processed meats like sausage, salami, pastrami and hot dogs
o Bakery
goods made with egg yolks, butter, shortening or whole milk
o Saturated
oils such as coconut oil and palm oil
o Solid fats
like shortening and margarine
o Fried
foods
If I have high cholesterol, how many eggs can I have per week?
o Limit your
intake to 2-3 whole eggs per week (boiled, not fried) since the egg yolk is
high in cholesterol.
Some cooking tips to take into consideration:
o Broil or
grill or bake instead of deep frying
o Cut off
all visible fat from meat before cooking, and take off the skin from chickenUse
a vegetable oil spray to brown or sauté foods
o Make
egg-containing recipes with egg whites, not yolks
o Instead of
regular cheeses and whole milk, use fat-free or low-fat cheeses and milk in
your recipes As you can see, taking steps to lower your blood cholesterol and
triglyceride levels isn’t a difficult thing to do. Following these food tips
will ensure that you feel the difference. Your blood cholesterol and
triglyceride values will improve and you’ll also more likely feel lighter,
healthier and more energetic.
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