When you are on a diet that is low in fat to lower cholesterol levels, the availability of healthy food in the pantry and the refrigerator is very important.
Dairy products
Although dairy products are an important part of any diet, you should ensure that you have the right dairy products. Milk, yogurt and cheese are the best sources of calcium and other nutrients, but they can also contain high amounts of saturated fat. Pre-stock with low-fat or fat-free varieties of your favorite dairy products, which will minimize the damage they can inflict on your cholesterol levels.
Meat
Meat is an important source of protein, but it can also be a source of saturated fat. Choose a lean meat, if you're trying to lower your cholesterol, including:
• Chicken (especially the white meat)
• Veal
• Lamb
• Fillet of pork
• Fillet of Beef
Fish
Fish is a food that should definitely be present in your kitchen. It contains high amounts of omega-3 fatty acids, which are healthy for your heart and may help lower your triglycerides. These fish include:
• Salmon
• Mackerel
• Trout
• Tuna
Although you can get these foods fresh, they are also available in packages and cans, making them the perfect snack if you're on the go. Make sure you read the labels, as some of these foods can be packed in salt or oils that are not healthy.
Fruits and vegetables
Fruits and vegetables contain high amounts of essential vitamins, minerals and fiber - which is also important for lowering your cholesterol levels. A balanced diet should include 2 to 4 servings of fruit and 3 to 5 servings of vegetables - so you should have plenty of these delicious foods around you.
Grains
Beans and whole grains contain high amounts of fiber, which can help to lower your cholesterol levels. They include:
• Bread of rye flour
• Whole grain and pasta with it
• Oatmeal
• Lens
• Wholegrain rice
• Beans - black Beans, chickpeas, pinto beans
• Flaxseed
• Whole grain cereals
If you have white bread or cereals that are high in sugar, you better throw them out. While we often think that a diet which is high in fat is a source of high- cholesterol, a diet high in simple sugars, can also affect cholesterol levels negatively.
Spices
There are many spices that you can use in your kitchen, so you can give a better taste to the food you consume. They include items such as:
• All types of spices. Some spices like turmeric, garlic and chili (capsaicin) - are useful for lowering your cholesterol.
• Low-fat or fat-free salad dressings
• oils - canola, safflower and olive oil
• Mustard
• Soya Sauce
• Vinegar
• Mayonnaise that is low-fat, or fat-free.
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