Cholesterol Diet Plan

A low cholesterol diet plan comprises of about 1200 calories per day. The plan should comprise of a lot of fresh fruits and vegetables, in addition to whole grains and cereals to provide high complex carbohydrates. About twenty two grams of fat is allowed on a daily basis. Saturated fat that is allowed is approximately four grams per day, which contributes to three per cent of the calories. A high cholesterol diet plan ensures a reduction in the blood cholesterol levels by the second or third week of consumption.

About 30 to 55 mg/dl decrease in the total cholesterol level is seen.

The AHA (American Heart Association) and NCEP (National Cholesterol Education Programme) recommend the TLC (Therapeutic Lifestyle Changes) diet for effective control of cholesterol levels. According to the TLC diet, about 25 to 30 per cent of the daily calories are derived from total fat. Up to ten per cent of the calories are contributed by polyunsaturated fats and up to 20 per cent of the total calories are contributed by monounsaturated fats.

Carbohydrates provide 50 to 60 per cent of the total calories; where as about 15 per cent of the calories are provided by proteins. Less than 200 milligrams per 100 ml, is the recommended cholesterol intake. About two to four servings of fruits and three to five servings of fresh vegetables are recommended. Whole grains and cereals comprise more than six servings per day and about two to three servings of 1 per cent dairy products are recommended. Less than five ounces of fish and lean meat are consumed.

Certain foods form an essential part of the cholesterol diet plan. They are nuts, soy, oats, fish and foods fortified with plant sterols. Increased intake of soy decreases the LDL cholesterol by three per cent. Soy is a storehouse of vitamins, fiber and polyunsaturated fats. They have low levels of saturated fats, thereby making it a good alternative for meat.

Nuts are energy dense and a good source of plant sterols. They are used as a substitute for high foods. They are a good source of selenium and vitamin E, which are powerful antioxidants. Antioxidants prevent oxidation of cholesterol, thereby decreasing the risk of atherosclerosis and other heart disorders. About 1.5 ounces of nuts are helpful on a daily basis. Excessive intake results in increased calorie consumption. Oat bran is a good source of soluble fiber.

Research reveals the positive correlation between soluble fiber and LDL cholesterol decrease. Soluble fiber is seen to be present in oats, apple, guava and so on. Omega 3 fatty acid is a vital contribution by fish, as they increase the HDL cholesterol levels and decrease the LDL levels. Individuals with high LDL levels are recommended to consume foods fortified with plant sterols, such as salad dressings, cookies, margarine spread and orange juice.

What Fruits And Vegetables Are Good For Heart?

People suffering from ailments of the heart always want to know what fruits and vegetables are good for the heart. To begin with, people must remember that fruits and vegetables provide the body with vital nutrients for healthy living and they are not as difficult to digest as non vegetarian foods. The best recommended fruits for cardiac patients are those which do not contain too much sugar, such as apples and grapes. Vegetables for cardiac patients include those that provide a lot of fibrous content for smooth functioning of the entire digestive system. Listing out foods for a diet for cardiac patients is not a difficult task, but it is always safer to check with the doctor about foods that can be consumed.

Submitted on January 16, 2014