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How can I avoid foods high in cholesterol? - Linda
Linda, thanks for writing in with your question about cholesterol.
Many of us want to lose weight because of some health-related issue: cholesterol, diabetes, high blood pressure, etc. In many cases, losing some of that extra weight on our frames can improve health and make a difference. I bet each of us knows someone who has had health-related concerns and then lost some weight, seen improved lab values or decreased medication use.
If your physician has recommended limiting high-cholesterol foods, there are certain foods you will want to avoid. We need to pay attention to the cholesterol we get from our diet (dietary cholesterol) but also limit the intake of foods high in saturated fat. There is a strong correlation between consuming foods high in saturated fat and the effect on blood cholesterol levels (they may raise low density cholesterol levels aka bad cholesterol).
So what can you do to lower your intake of cholesterol and saturated fat? I love the saying, “Limit anything that walks, swims or flies.” It sounds silly, but just like our body produces cholesterol internally, so do animals. If we consume foods of animal origin such as eggs, meat, poultry, fish and dairy, we consume cholesterol. And if you think a little further, those foods often contain higher amounts of saturated fat.
Limit items such as butter, bacon, egg yolks, high fat meats, whole dairy products; choose items that are lower in cholesterol and saturated fat like lean cuts including skinless poultry, beef, pork and fish, egg whites, tofu, and low-fat dairy. Also increase the fiber in your diet with whole grains, whole fruits and vegetables, which are all good sources of cholesterol-reducing fiber.
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