| It has been believed for a long while now that | | | | by now, the cholesterol or dietary fat is a fat-like waxy |
| saturated fats substituted with unsaturated fats | | | | substance. However, remember, it is not the same |
| actually helps in lowering down the cholesterol levels. | | | | thing as saturated fat, even though it can raise blood |
| The dietitian recommends that as much as possible, | | | | cholesterol levels. Hence, it is recommended that you |
| the saturated fats should be substituted with | | | | lower down the food intake which is high in cholesterol. |
| unsaturated fats, if it is really needed for one to | | | | For normal functioning, the body has its own |
| consume fat. Mainly found in most salad dresses but | | | | cholesterol producer - the liver. |
| also in corn, soybean, cottonseed, sunflower, sesame | | | | Dietary cholesterol |
| oils and safflower, polyunsaturated fats are sometimes | | | | Shellfish and fish, meat, poultry, dairy products and |
| converted in to saturated fats by the process of | | | | eggs - and such other foods have cholesterol. Also, |
| hydrogenation. Because of this, commercially prepared | | | | rich sources of cholesterol are organ meats and egg |
| salad dressings could be high in saturated fats so be | | | | yolks. Similar amounts of cholesterol are found in |
| very careful with them, and read the label before you | | | | high-fat dairy products, poultry and meat. Generally, |
| buy any. | | | | plant-origin foods do not contain cholesterol, so they're |
| Shellfish and fish present another type of | | | | safer to eat if you are aiming for a low cholesterol diet. |
| polyunsaturated fat. They are also known as fish oils | | | | Foods like fruits, cereal nuts, grains and seeds are |
| or omega-3 fatty acids. Omega-3 fatty acids have | | | | actually recommended in a low-cholesterol diet. |
| shown to be very useful at reducing LDL cholesterol | | | | The substitute for saturated fats |
| levels, even if by just a little. Monounsaturated fats are | | | | Ok, we discussed what are the high cholesterol foods, |
| especially found in canola or olive oils. Used for | | | | which are the products that contain the higher |
| cooking, they are really generally used for salad | | | | concentration of dietary cholesterol, but which are |
| dressings. | | | | really the substitutes for saturated fats? First, you may |
| Recent studies have shown that substituting saturated | | | | aim for foods that are good sources of complex |
| fats with monounsaturated fats has a very serious | | | | carbohydrates (i.e. fiber and starch) like pasta, cereals, |
| impact on the blood cholesterol levels, helping them to | | | | rice, beans and dried peas. Barley bran, apples, |
| lower fast enough. | | | | oranges and some dried beans could also help in |
| High cholesterol foods are a no-no | | | | reducing total blood cholesterol levels. |
| Found in animal origin foods, as you might have figured | | | | |