Strategies to Reducing Fat
and Cholesterol
Cholesterol leaves fatty deposit on the walls of
arteries that build and eventually block blood
supply which triggers strokes and heart attacks.
Fortunately,
there are healthy
habits that will reduce or prevent fatty buildup
and therefore improve the chance of not getting
heart disease. Below are a few easy tips you can
do to reduce cholesterol.
1.
Substitute Soy or Skim Milk
for 2% or Whole Milk -
An 8
ounce cup of whole milk has about 9 grams of
fat. Most of the fat is saturated. Soy milk has
very littlefat and is high in fiber which
reduces cholesterol. Skim milk has less than ½
gram of fat so if you don’t like soy milk, use
skim milk.
2.
Reduce Consumption of Red
Meat - No
more than 4 ounce serving of red meat 2
times a
week will greatly reduce the amount of
cholesterol. Substitute lean meats such as
chicken.
3.
Avoid Eggs – The yoke of an
egg is extremely high in cholesterol and should
be avoided. Instead use egg whites or egg
substitute which has no cholesterol.
4.
Remove all Visible Fat from
Meats Before Cooking
5.
Remove Skin from Poultry
Before Eating
6.
Bake, Grill or Broil Meats
– Frying adds lots of extra fat and cholesterol
so avoid frying foods as much as possible.
7.
Use Olive oil or Canola Oil
- When oil is necessary
8.
Use Vegetable Cook Spray
instead of Oil to Prevent Sticking
9.
Eat
More High Fiber Foods – Research has
shown that fiber reduces cholesterol so eat more
vegetables and fruits which are naturally high
in fiber.
10
Eat More Soy Products –
Again, soy is high in fiber and helps reduce
cholesterol. Try soy beans, use tufu as a
substitute for meats and drink soy milk as a
replacement for whole or reduce fat milk.
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