Is your doctor giving you a hard time about your cholesterol levels? Are you worried that you won’t be able to eat the kind of foods you love? Yes, having a high cholesterol can lead to certain serious health risks, namely a higher risk for heart diseases or strokes.
However, with a few tweaks and changes, you can still enjoy those delicious foods you’ve always loved by eating smaller portions of low cholesterol meat and fish.
The Nuts And Bolts Of Cholesterol
In order to eat better, feel better, and having better overall health, it’s best that you understand the dynamics of Cholesterol. Did you know that some cholesterol is good? Did you know your body makes cholesterol? It’s true, some cholesterol your body actually needs while your liver naturally makes it. Genes can play a huge part in how much cholesterol your body produces as well as diet.
HDL – or high density lipoproteins cholesterol, is the good type. It removes harmful and bad cholesterol from where it doesn’t belong.
LDL or low density lipoproteins is the evil step-brother of cholesterol. This type stores up in the walls of your blood vessels that can cause blockages. This can lead to strokes or heart attacks.
Lipoproteins are carriers.
So now that you have a general understanding about cholesterol, let’s discuss how you can still eat yummy low cholesterol meat and fish while watching your diet and keeping yourself healthy.
Something Is Fishy
You don’t have to give up all meat, and if you do it right, you actually don’t have to give up any meat. But, if you do have the need of a substitute, fish is great source to do so.
Many nutritionists agree that eating fish two to four times per week will promote better heart health and reduces exposure to saturated fats. That’s because fish is loaded with Omega 3 fats which are great for good heart health.
Recommended fish: Salmon, Sardines, and Bluefin Tuna.
Serving Size: 3.5 Ounces
Milligrams of Cholesterol: 23 mg (Salmon)
You can still enjoy a nice juicy hamburger but in appropriate portions. Ground meat isn’t going to load you up with unnecessary levels of cholesterol if you keep your serving sizes to 3.5 ounces, and throw in some soluble fiber like Broccoli to keep your diet honest and healthy.
The recommended daily intake of cholesterol is 200 milligrams.
Serving Size: 3.5 Ounces
Milligrams of Cholesterol: 78
You could also consider Water Buffalo as an alternative for a “hamburger” sandwich. With the same serving size as the above listed, Water Buffalo only has 46 mgs of Cholesterol.
Short Suggestions And Tips
Low cholesterol meat and fish meals are key to keeping your levels in check. Keeping your serving sizes regulated and appropriate will enable you to remain healthy while allowing you to eat what you really enjoy.
Fiber consumption of 5-10 grams per day with products like a cup of Oatmeal is also good for helping you reduce your cholesterol. Finding the right fats and oils like Olive Oil and Canola with two grams or less of saturated fat per tablespoon is the proper way to diet.
Finally, getting off to a great start with your cholesterol levels is what it’s important. 2 grams of soluble fiber for a one cup serving and 4-6 grams of total fiber is the best way to reduce or low LDL cholesterol. Oatmeal is both healthy and delicious with a banana added to the side.
One of the biggest myths in lowering cholesterol is eating food that has no flavor or isn’t desirable. While you will have to practice restraint and have proper dietary discipline to enjoy your favorite foods, the point is, you can still eat well and delicious foods at the same time.
Low cholesterol meat and fish are out there, waiting for you in the right serving size to be consumed. By adding some fiber, and keeping your portions to the recommended sizes, your cholesterol levels will be back at a rate much more conducive to your doctor’s approval.