If you are battling high cholesterol, your choice of meals can be a challenge, but it is important. The day to day grind presents challanges at Restaurants, parties, even an office potluck may present unhealthy temptations. But easy modifications can help you eliminate unhealthy choices, while still allowing you to enjoy your meals. I have put together a few things that have helped me and can help you:
Reduce saturated fat. The richest sources of saturated fat (fat that is usually solid at room temperature) in the diet are red meat and dairy foods.
Suggestion:
Substitute whole soy protein for animal protein, and use low- or non-fat dairy products. Avoid trans-fat. Stay away from items that list “partially hydrogenated oil” on the label, especially snack foods such as chips or popcorn. Try baked or air-popped versions instead.
Use fresh garlic regularly in your meals. Garlic has been shown to help lower cholesterol levels.
Drink green tea daily. The antioxidants in green tea help lower cholesterol and prevent the cholesterol in your blood from oxidizing.
Eat plenty of soluble fiber. It has a powerful cholesterol-lowering effect. The best sources are beans and lentils, apples, citrus fruits, oats, barley, peas, carrots and ground milaseed.