Low Cholesterol Diet For Women

One of the easiest ways for women to lower cholesterol is by adopting a low cholesterol diet. On a low cholesterol diet, the goal is to limit the consumption of sodium, dietary cholesterol and unsaturated fats and increase the consumption of foods high in soluble fiber as well as foods low in cholesterol. Studies have shown a increased consumption of fatty fish, walnuts, oatmeal, and oat bran lowers cholesterol levels.

The Diet

A low cholesterol diet is rich in fruits, vegetables, leafy greens, legumes, whole grains, oatmeal, flax seeds, nuts, soy products, deep water fish, tofu, and olives. The consumption of meat, particularly organ meats, deli meats and processed meats, chicken, eggs, diary products and oil containing saturated fats should be avoided.

Cooking Tips

Wherever possible, use low-fat substitutes such as skim milk, low-fat cheeses and lite soy milks. Replace butter, margarine and polyunsaturated cooking oils with canola oil or olive oil and use white wine vinegar instead of butter for keeping foods moist during cooking. Bake or broil fish and lean meats instead of pan-frying and use low-cholesterol egg replacements such as egg whites or bananas instead of whole eggs in baking.

Additionally, try flavoring foods with spices and herbs instead of butter or sour cream and use nonstick pans and cooking sprays instead of oil when possible. Also keep on the lookout for products that are "heart healthy," low in cholesterol or fortified with plant sterols or stanols.

Sample Menu

For breakfast, have one cup of coffee with skim milk plus one bowl of oatmeal with a medium banana. Prepare the oatmeal using skim milk, ground cinnamon, apple slices and sprinkle brown sugar over top to make it palatable.

Enjoy one cup of low sodium vegetable soup for lunch with a side salad of walnuts, vegetables and dressing, plus an oatmeal cookie for desserts. For dinner enjoy deep water fish over one-half cup of brown rice with two cups of vegetables. End the day with one-cup of low-fat yogurt for dessert.

Tags: skim milk, cholesterol diet, deep water, deep water fish, instead butter