Cholesterol and Fibers
Fiber in the foods tend to reduce cholesterol absorption by the intestines and thus the blood cholesterol levels.
Fibers can be soluble and insoluble. Fibers can found mainly in foods derived from plants and their principal composition is cellulose.
A fiber-rich diet, in addition to helping prevent cardiovascular diseases, it also helps prevent large intestine cancer. Here are some tips to increase your fiber intake:
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Eat whole foods, such bread, rice, fruits and greens.Avoid chips, crackers, white bread, cakes and sweets. |
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Try to eat more raw vegetables and fruits including, where adequate, the skin. Cooking reduces the fiber content. |
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Eat high-fiber foods at each meal. Cereals are recommended already at breakfast. Include whole beans, seed and grains. |
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Adapt yourself gradually to a high-fiber diet and increase your daily water intake. |
Foods rich in:
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Soluble fibers: Oat, oatmeal, beans, peas, citrus fruits, apples, strawberries,raspberries. |
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Soluble fibers: whole breads, cereals, carrots, cabbages, cauliflowers, apple skin |
Some expressions used in industrialized foods:
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Free: means it contains the lowest amount of the indicated ingredient, sugar or fats, for example. |
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Very low/low: contains a little more |
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Reduced/less: contains around 25% less. |
Check the labels:
Tips of substitutes for high-cholesterol foods or cholesterol-forming fats
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YES |
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NO |
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Egg whites |
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Cooked shrimp |
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Fried shrimp |
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winnies |
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Cooked seafood |
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Fried seafood |
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Cooked rice |
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Fried rice |
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Green soups |
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Creamy soups |
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Skinless grilled chicken |
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Fried chicken |
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Cooked potato |
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Fried potato |
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Sandwiches with lettuce, grilled chicken and salad |
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Burgers |
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Mousse |
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Patéd |
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Croissant |
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Vinegar dressings |
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Dutch sauce, béchamel or béarnaise |
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Croissant |
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Fat-free chocolate pudding |
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Chocolate mousse |
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Poached pears in wine Ssuce |
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Fruits in syrup |