High Cholesterol Food Chart

A good idea is to prominently display a high cholesterol food chart,sample diets for lowering cholesterol where you, your family, and co-workers can quickly determine which foods to avoid. According to the latest research, elevated cholesterol experienced early in life is now thought to be a possible link to dementia as the sufferer ages.

High cholesterol is believed not only bad for your heart but also detrimental for your brain. This new finding makes it even more important for your future health to gain control and take steps now to lower cholesterol.

Cholesterol Food Chart and diet for treating high cholesterol

* The calories you consume from all fats each day should constitute 30 percent or less of tour total calorie intake. For example, if your diet consists of 2,500 calories per day, no more than 750 of those calories should come from fats.

* Saturated fats such as found in butter and whole milk products should comprise 8 percent or less of your total daily calorie allowance.

* For women: Cut Trans fats by only 2 percent to reduce the risk of coronary disease up to 53 percent! Trans fats are found in stick margarine, commercial crackers, and cookies.

* Aim for eating fewer than 200 milligrams of dietary cholesterol per day.

Here is a sample high cholesterol food list of the foods that are recommended for a healthy low fat diet plan:

Breakfast

Soluble fiber foods, which do dissolve in water or in the digestive system, such as oats, oat bran, apples, strawberries, and citrus fruits have been linked directly to lowering blood cholesterol.

* If you add at least 8 grams of soluble fiber to your diet per day, you can expect this action alone to lower your total cholesterol by 3 to 10 percent.

* Doctors strongly advocate that their patients with high cholesterol eat low fat muffins, pancakes, and other foods made from oat bran. You can also have bagels with fat free cream cheese, egg substitute, reduced fat waffles, or whole wheat toast.

Lunch as a diet for lowering high cholesterol

* A sample lunch would be a tuna pita pocket sandwich or tuna with reduced fat crackers or pretzels along with soup. Alternatively, serve a simple garden salad at lunchtime with a side of fresh fruit. Dress up salads with the added flavor and crunch of toasted nuts.

Dinner

* Carbohydrates, which are present in large quantities in vegetables and fruit, should make up 55 percent of your daily diet.

* About 15 percent of your daily calorie meal plan should include protein, abundant in fish and meats.

* Select items for dinner like rice, pasta, baked sweet potato with chives, vegetables, fish, and fruit.

* Tarragon mustard topping adds great taste to grilled chicken served with steamed vegetables.

Snacks

* Try serving crostini as a healthy and tasty snack. It is toasted French bread topped with fresh chopped tomatoes and basil. Sprinkle lightly with Parmesan or mozzarella cheese.

* Fruit cup with apples, pears, berries, peaches, and/or bananas served with fat free cottage cheese.

* Fat free Ranch dressing on bagel chips, crackers, or rice cakes.

Desserts

There is no reason to skip dessert with our help with high cholesterol food chart.

* Spice cookies, raisin oat bran muffins, oatmeal raisin cookies, and strawberry rhubarb pie is a sampling of just what the doctor ordered.

In most cases, effective results in lowering cholesterol through traditional techniques of diet and exercise are all that are necessary without the use of prescription drugs. These lifestyle strategies such as designing a high cholesterol food chart that works for you can actually bring about a reversal of coronary hardening of the arteries.

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