Considerations for a Low Cholesterol High-Fiber DietAdmittedly, there are some difficult limitations, but a diet low in cholesterol and high in fiber offers an extensive selection of foods to choose from, heart smart benefits, a healthier digestive tract and a better understanding of your nutritional needs. As with any dietary program, consult your doctor or a nutritionist before beginning.
What will help right off the bat in a diet low in cholesterol and high in fiber is that high fiber foods tend to be very low in cholesterol to begin with. Keep in mind that non starchy vegetables and low-sugar fruits are excellent in meeting both requirements of the diet. Almost all green vegetables and high citrus fruits are in these categories. Legumes, such as beans, peas, lentils and sprouts will also contribute to a balanced diet that is low in cholesterol and high in fiber.
That high fiber foods can proactively reduce “bad” cholesterol is going to help with the success of a low cholesterol high-fiber diet. Fiber follows two paths when entering the body – insoluble and soluble. Soluble fiber includes most fruit, and as this enters your cardiovascular system it helps reduce “bad” cholesterol (LDL) while promoting “good” cholesterol (HDL).
The body needs nutrients beyond fiber and this is where a diet low in cholesterol and high in fiber shifts from most other diet plans. A move away from meat and pork and towards poultry and fish will help tremendously. It’s suggested that occasionally having fish three times a week will even contribute significantly to the diet’s success. Cold water fish like mackerel, salmon, lake trout and herring are all high in a fatty acid called Omega 3. Once in the body this fatty acid attacks bad HDL cholesterol!
Again, a low cholesterol high-fiber diet isn’t going to be overly restrictive of the foods you can enjoy. A sample menu day below demonstrates some of the range you’re allowed:
Breakfast: Cup of 1% milk and a bowl of whole grain based cereal, banana, glass of tomato juice, wheat toast.
Lunch: Glass of milk, house salad (greens, onion, tomato, balsamic vinaigrette), cup of vegetable soup, frozen strawberry yogurt and an oatmeal cookie.
Dinner: Glass of lemonade, broiled salmon fillet (with citrus glaze), brown rice, lima beans.
This sample day on the low cholesterol high-fiber diet is less than 1,300 calories and has less than 18 grams of saturated fat.
The new nutrition labels on all consumer food products will help with a low cholesterol high-fiber diet. These contain information on fat, saturated fat, cholesterol, sodium, and fiber content. Obviously, saturated fat is the villain to avoid when pushing to reduce your HDL cholesterol.
Using a low cholesterol high-fiber diet is a safe and effective diet in curbing obesity. Another way to curb obesity is by following the steps below to start losing weight today.
With a balanced calorie intake and a sensibly workout program, the body begins to efficiently burn through fat reserves. At the same time the general health of your cardiovascular system and digestive track is improving! So, go ahead. Follow the steps above and begin your journey to overcoming your weight issues right now. It's the right step to make. Return to The Duality of a High Fiber Diet from Considerations for a Low Cholesterol High-Fiber Diet |