Avoid unhealthy fat and cholesterol



In rebafonivo's plan
Goal: 3. A heart healthy diet

Timing:When you are eating

Description:

A diet that is rich in fruits, vegetables and whole grains are good for your heart. Try to avoid unhealthy fats otherwise make sure that they don’t exceed 10% of your calories. DASH or Dietary Approaches to Stop Hypertension and Mediterranean diets are two heart-healthy diet plans. Here’s a comprehensive list of important things that you need to consider in your diet;

 

 

Avoid unhealthy fat and cholesterol to lower the cholesterol

  • Avoid saturated fat; keep it less than 10% of your daily calories.
  • Use unsaturated fat and oil for cooking like olive oil, canola oil, soya oil and sunflower oil.
  • Avoid taking butter, lard, hydrogenated margarine, cream sauces, coconut, cocoa butter, bacon fat and so on.
  • If you have LDL or bad cholesterol, lower it than 200 mg. daily.
  • Make sure that your total fat intake is less than 30% of your daily calorie intake.
  • For salad dressing, choose oil based dressings in place of creamy ones.
  • Try grilled, boiled, baked, broiled or steamed food and avoid having fried food.


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Jose Taylor Csfslkdflsjdf

Sometime if I have oily food, I have to relieve myself with an antacid. Gosh! I really hate that. The soda used to be my favorite drink that freed me.. but that is now off the list.

No oily food, no deep fries!!

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Jose Taylor Csfslkdflsjdf

Bad cholesterol is aweful.. It needs to be discarded from our lives... Here, Mayo Clinic thrown some light on it.

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Jose Taylor Csfslkdflsjdf

Got recommendations for fat intake.. Mayclinic.org giving the information on fat intake depending on the types - Monounsaturated, Polyunsaturated Omega 3 and Saturated fats.

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Jose Taylor Csfslkdflsjdf

Checked!! Following strictly.

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Jose Taylor Csfslkdflsjdf

More about choosing healthy fats... it helped me alot in regards to my dietary plan.

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Jose Taylor Csfslkdflsjdf
Help wanted

From now I would cross check my kitchen ingredients.... the fats that I am avoiding seems to have a secret entry to my kitchen through those processed food.. No more of this better I get oil free cooking methods or olive oil, coconut oil..

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Sara Young Cddd

From the last few weeks, I am having less or no skin problems. I know the unhealthy fats are really taty but sometime I have to think of health. WHo says healthy food with healthy fat are not tasty..

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Jose Taylor Csfslkdflsjdf

Only olive oil in my kitchen...!!

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Sara Young Cddd

I may not have logged this piece of detil but for last two weeks, I have replaced butter, cream, saturated oil with olive and sunflower oil. While cooking I go for broiled or grilled one. Now NO FRIES....

 

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