So you just found out you have high cholesterol and have
been told to start a low cholesterol low fat diet
immediately. But what does this mean? Should you
eliminate all high cholesterol foods or eliminate all fats?
No and no. Read on to find out about the most common
myths of a low cholesterol low fat diet.
Myth #1 of a low cholesterol low fat diet
Focus on cholesterol content
Most people think that in order to lower cholesterol, they
need to lower cholesterol intake. Dietary cholesterol (the
cholesterol you consume) has nothing to do with your serum
cholesterol. The two main culprits that raise serum
cholesterol are saturated fat and trans fat. Saturated fat
is high in foods such as fatty cuts of meat, bacon and
sausage and solid fat sources such as butter and lard.
Trans fat is found in many packaged products including but
not limited to ramen noodles, biscuit mix, cookies and
especially in fast food.
Myth #2 of a low cholesterol low fat diet
Eliminate all foods high in fat
Whether or not fat is okay on a low cholesterol low fat
diet is really dependent upon the type of fat. While food
high in saturated fat or trans fat are a no-no, foods high
in polyunsaturated fats are helpful in lowering LDL (bad
cholesterol) and raising HDL (good cholesterol). Some
great sources are nuts and seeds, avocados, olive oil and
the omega-3 fatty acid containing fish such as wild-caught
salmon and mackerel.
Myth #3 of a low cholesterol low fat diet
Drink red wine to lower cholesterol
Yes and no. While studies show that drinking a glass of
red wine may improve cardiovascular disease risk factor in
women, drinking too much alcohol will raise triglyceride
levels which are another harmful component of total
cholesterol. The best advice is to have a glass now and
again if you enjoy it, but not to think of it as a cure all
for your cholesterol.
Myth #4 of a low cholesterol low fat diet
Fat and cholesterol are the only components of my diet I
need to be concerned about to lower my cholesterol.
Absolutely false! There are many other significant factors
in a diet that will help lower your cholesterol. First and
foremost, get plenty of fiber from a variety of sources
such as fruits, veggies and whole grain foods. In
addition, consuming fruits and veggies (especially the
veggies) will provide your body with a lot of other
nutrients in the form of vitamins and minerals that are
important for overall health.
Ultimately, when thinking about a low cholesterol low fat
diet, you need to be thinking of your overall health and
diet and not focusing primarily on cholesterol and fat
content. By following the basic recommendations of the
American Dietetic Association or another healthful diet
such as that which I cover in my Healthy Grocery Store Tour
(www.healthygrocerystoretour.com), you will be on the path
to not only lower cholesterol levels, but a healthier
lifestyle that benefits you more than a low cholesterol low
fat diet.
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From a sickly little girl to a healthy chef to the stars,
Darlene Nicholson transformed herself into The "Kick in the
Butt" Healthy Lifestyle Expert and creator of the popular
DVD "The Healthy Grocery Store Tour". Visit her website
http://www.lifechanginghealthysoutions.com for free ebooks
and information guaranteed to open your eyes to how easy
weight loss can be with the right plan of attack.
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