People who need to reduce their cholesterol level can get help by reading food labels.
Food labels are required to list in the nutrition information panel nutrition facts that include calories, calories from fat, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, dietary fiber, sugars, protein, vitamin A, vitamin C, calcium, and iron.
In addition, the following words have specific legal meanings on food labels. Cholesterol-free: Less than 2 mg of cholesterol and 2 g of saturated fat per serving. Low cholesterol: no more than 20 mg of cholesterol and 2 grams of saturated fat per serving.
The home cook can also reduce cholesterol in the diet in the following ways:
-Choose lean cuts of meat. Select USDA graded cuts of beef and lamb marked Choice and Select. These cuts are leaner and less expensive than Prime.
-Bake or broil meats on a rack set in a pan, so that the fat can drip off.
-Refrigerate homemade soups and stews, then skim the solidified fat off the top before serving.
-If using canned soup or broth that contains fat, put the can in the refrigerator for a few hours, and skim the solid fat off the top before heating.
-Try cooking with olive or canola oil rather than corn oil.
To reduce cholesterol in meals when eating out:
-Ordermenu items that have theHeartHealthy stamp.
-Choose items that are broiled, roasted or baked.
-Avoid fried foods.
-Select fish or chicken instead of beef or pork.
-Use margarine instead of butter on food
-Ask for salad dressing, sauces, and gravy on the side.
-Order non-fat or 1% milk.
In addition to reducing fats, increasing soluble dietary fiber that is found in whole grains also helps lower cholesterol. Soluble fiber is found dissolved in water inside plant cells. In the body, it lowers LDL cholesterol. Good sources of soluble fiber include:
-oatmeal and oat bran
-kidney beans,
-Brussels sprouts
-apples
-pears
-prunes
Walnuts and almonds are good sources of polyunsaturated fatty acids that help reduce blood cholesterol levels. Fish such as mackerel herring, sardines, lake trout, albacore tuna and salmon, as well as walnuts, flaxseed, canola and soybean oil are all rich in omega-3 fatty acids, These fatty acids help control fats in the blood and reduce blood clotting.
Cholesterol-lowering drugs are available if changes in diet fail to control cholesterol levels. However, it is most desirable to control cholesterol through diet rather than medicine, as these drugs potentially have unwanted side effects.
