TOTAL FAT INTAKE TO LOWER CHOLESTEROL
been diagnosed with 250mg/dl level of cholesterol. Should I avoid
all non-veg food completely? I find myself indulging in fried papad
and pickle at my meal times as I have completely given up non-veg.
Please guide me how to handle this situation. I am about 5-7kgs
over weight too.
we have to be very careful about non-veg intake with high cholesterol
levels but eating other fatty foods in its place is not going to
help the situation.
My belief is
that to reduce cholesterol we need to first understand which foods
contain high levels of cholesterol, which foods contain saturated
fat and which foods have a very high fat content like deep fried
food, pickles, nuts etc. All these affect cholesterol levels.
First of all
let’s deal with foods with very high cholesterol content.
Non-veg foods like organ meats, liver, brain, kidney, shrimp (small
prawns) egg yolk, mutton, beef, pork, cream of milk (whole milk)
ice-cream, butter, ghee, cheese, paneer, must be completely avoided
till you see the levels drop to at least 170. After this you may
eat any of these once in a week, at any one meal. But now don’t
You may eat
lean chicken, without skin, or fish, 2-3 times in a week but preferably
only at lunchtime. You may eat 2 egg whites even daily, as they
are a good source of high quality protein. You need to take 500
ml of commercially skimmed milk daily. The dairy milk with fat removed
is not good enough and is to be avoided as far as possible.
Now foods high
in saturated fat, we can identify these as fats that solidify at
room temperature. They may be of vegetable origin but since the
type of fat is saturated it is
easily converted to cholesterol in your body. Hydrogenated margarines
or butter substitutes and other solid fats that we use to make bakery
items like cookies, biscuits and cakes, puffs and pastries are also
dangerous. So don’t liberally spread your bread with butter
substitutes, you can’t use it at all till your levels are
normal. Try to use green chutney, ketchup, jam or honey on bread
but not butter of any-kind.
A couple of
marie biscuits or crackers is all that you may have with tea but
any other biscuits or cookies must be avoided for a while. Chocolate,
ice-cream and all other creamy desserts have to be avoided too.
Chocolate is saturated fat. Coconut and coconut chutney is also
solid and saturated fat so dangerous for a cholesterol patient.
fried foods and snacks have to be avoided as they will contribute
to the total fat intake in the diet going up and the cholesterol
level cannot come down. Lastly nuts are again 50-60% fat content.
Even if it is unsaturated fat that they contain 100gm of nuts is
approximately 500 calories and 50-60% of this is fat. Even roasted
or boiled, it makes no difference, the fat is inside so please avoid.
you can’t touch pickle or papad till your level drops but
eat your chicken and fish thrice a week at lunch time. What you
need to do is follow the above rules very strictly for 3-4 months
and after you strike normal levels and lose weight you may indulge
once or twice a week and maintain your levels and weight. If you
indulge now, even once a week the levels will never come down.
A total amount
of 2-3 teaspoons oil may be used daily to season dhals, vegetables
Avoid coconut oil.