How Much Protein Should 14 Year Old Eat Each Day Dairy Foods – Fats and Oils and Fruits

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Dairy Foods – Fats and Oils and Fruits

If you are on a low-fat diet and are unsure of what to eat to lower your cholesterol, you can try following the guidelines listed in this article. Remember that to lower your cholesterol level, you need to eat as few saturated foods as possible. Limiting dietary cholesterol is also a very good idea.

Dairy products

Remember to always buy fat-free or at least low-fat yogurt. Like many other dairy products, yogurt is an excellent source of protein and calcium, but it’s very important to watch your saturated fat intake. Also, as a topping or in recipes, always use low-fat or fat-free yogurt alone. Try topping with fruit.

Instead of using full fat sour cream, opt for low-fat or fat-free versions. The same idea also applies to cheese blends. And most of the time, you don’t even lose the taste because many taste just as rich as the real thing, but they’re just healthier because they’re lower in fat and calories.

Fats and oils

Replacing saturated fat with unsaturated fat can help keep your blood cholesterol levels low and lead a healthier life. Just be sure to limit the total amount of fats or oils to control calories. When purchasing any type of fats and oils, remember to follow the guidelines above:

Instead of using oils high in saturated fats, choose liquid vegetable oils because they are high in unsaturated fats. Oils high in unsaturated fats include soybean, sesame, safflower, peanut, corn, canola, and sunflower oils.

Always buy margarine that contains unsaturated liquid vegetable oil as the first ingredient. Choose liquid or soft margarine, or even better – vegetable oil spreads.

Limit solid shortening such as butter, lard, and lard, as these products are very high in cholesterol and saturated fat.

Instead of buying the regular type of mayonnaise and salad dressing, always go for the low fat or fat free version as they contain less saturated fat and cholesterol. Remember that two tablespoons of plain Italian dressing can add up to 14 grams of fat.

Fruits

Every day you should eat at least 3-5 servings of fruit. Fruits have a very low amount of saturated fat and total fat, and they have no cholesterol at all. Also, it is easier to follow a low cholesterol diet if you eat lots of fruits and vegetables, as these help a lot with those unpleasant levels. Thus, fruits and vegetables are excellent substitutes for foods high in saturated fat and cholesterol.

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