Dietitian/Nutritionist, Jaipur
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8 years experience
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Using soya as an alternative to milk can help lower cholesterol.
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Full cream milk and dairy products made from it can raise your bad cholesterol levels and increase your risk of suffering from heart diseases. On the other hand, soya milk can help lower cholesterol levels. This is because soya is low in saturated fats and high in fiber, proteins and omega 3 fatty acids. However, while buying soya products it is important to read the label and ensure that they are not packed with added sugar and salt. Soya nut butter can even be used as a substitute for butter while cooking.
If you have high cholesterol levels you should avoid
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Avoid processed are preserved foods if you suffer from high cholesterol. While popcorn by itself is not harmful, microwave popcorn typically contains large amounts of butter and preservatives that can increase your cholesterol levels. Similarly muffins, cakes and cookies are loaded with sugar. Shellfish is also avoidable if you suffer from high cholesterol as these are typically cooked and eaten with butter. If you must have shellfish, broil it instead of grilling or baking it.
All cholesterol is bad
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There are two types of cholesterol: good cholesterol and bad cholesterol. Bad cholesterol builds up on the walls of the arteries and thickens them thus increasing the probability of suffering from heart diseases. On the other hand, good cholesterol helps fight and remove bad cholesterol from the body. Including whole grains, fatty fish, legumes and nuts can help increase good cholesterol levels.
Food that can increase your bad cholesterol levels.
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While some fats are necessary for the body, saturated and trans fats are responsible for high cholesterol levels and hence avoidable. This includes foods like butter, margarine, animal fat, full cream milk and dairy products made from it, fatty meat and coconut. Instead of cooking in butter or ghee, try using olive oil to reduce your cholesterol levels.
Icecream can cause high cholesterol.
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Ice cream is one of the most popular desserts but is loaded with sugar and full-fat cream that causes bad cholesterol. One cup of ice cream is said to have more calories than an entire burger or half a dozen doughnuts. Ideally, pick a bowl of fruit instead of a cup of ice cream. If you must have a serving of ice cream you will need to cut out all other forms of dairy and fats to balance your calorific intake. Pick gelato instead of ice cream if you can t stay away from these desserts.
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