Maintaining Good Cholesterol
Following simple yet effective steps may help you to get the right fats and maintaining good cholesterol levels in your diet:
- Keep total fat intake between 20-35% of calories. Include MUFA and Omega 3 fatty acids in your diet. Good sources of these fatty acids are canola oil and salmon. Use oil in combination or rotate it every month e.g. April-Olive oil, May-rice bran oil, June-Vegetable oil etc.
- To keep fats low, use slim milk, egg whites, plain yogurt etc. Omega 3 is not naturally produced by the human body and hence must be consumed. You can use Nutrilite Salmon Omega 3.
Other sources of mono-unsaturated fates are nuts and seeds. These fats may help reduce the risk of heart disease by lowering bad LDL cholesterol and controlling blood sugar.
- Consume less than 10% of calories from unsaturated fate, per day. Avoid trans-fat or limit to 1% of your daily intake of calories. Trans-fat increases the risk of heart diseases in two ways. Its raises bad cholesterol and lowers good cholesterol levels.
- Trans fat can be avoided easily-by putting fried foods, biscuits, chips and other similar junk food on your ‘skip’ list, avoiding fast foods, checking food labels for trans-fat, avoiding partially hydrogenated oils like Vanaspati. Avoid dietary fats that increase cholesterol. This include avoiding food such as butter, cheese, red meat, cream, egg yolks, sour cream etc.