Heart health is a subject that is near and dear to many of us. Most people have had either a family member or friend die from an unexpected heart attack. Others may have known a co-worker who feel victim to this silent killer. In fact, over one million people in the United States alone experienced a heart attack with just about half of those being fatal. Pretty scary numbers, but you can take heart in knowing that one of the best defenses against heart disease is a heart healthy diet.
In our low cholesterol diet example we will be focusing on low saturated fat intake along with less than 200 mg of dietary cholesterol per day. We will be making a good faith attempt to keep servings reasonable in an attempt to avoid unnecessary weight gain. Let’s look at a low cholesterol diet example for the average person, containing tasty foods that are both affordable and heart healthy.
Breakfast
Oatmeal with low fat cow or soy milk and a buttery spread containing stanols or sterols if needed. Another heart healthy option would be 3 egg whites with one or two slices of whole wheat toast. An orange, apple, pear, blueberries, or strawberries could be used for extra taste and nutrition.
Note: Stanols and sterol are plant chemicals often added to foods know to lower cholesterol.
Lunch
A tuna or white meat turkey sandwich on whole wheat bread. Mustard, olive oil, vinegar, or low fat Italian dressing could be added for taste. Green tea would be preferable to soda or juice with convention al black tea being an above average option due to high antioxidant content.
Afternoon snack
Sometimes we just run out of energy and need a little something to give us a boost. Rather than reaching for high saturated fat chips, cookies, or crackers, try a handful of mixed nuts instead. An apple, pear, or pomegranate are also good choices.
Dinner
A four ounce serving of tuna, salmon, cod, or lake trout with your favorite steamed vegetable. Kale greens is considered to be the most nutritionally balanced of all vegetables and would be a good choice. A dinner salad with two avocado slices along with a tomato slice or two would be excellent as well. If you do decide to add a dinner salad make sure the dressing you use is low in saturated fat. Better yet use lemon wedges or low fat Italian both of which contain no saturated fat or cholesterol.
Evening snack
Some of us like to have a little something in between dinner and bed time. Instead of reaching for the ice cream, cakes, and pies consider one of the many tasty low fat yogurts instead.
In summary, our low cholesterol diet example is meant for you to take and add your own spin to create your own low fat diet example. For example you might use heart healthy herbs such as rosemary, sage, oregano, and thyme, which are high in antioxidants, or perhaps have a few dark skinned grapes or a glass of wine to capture the cholesterol lowering antioxidants resveratrol and catechins.
Additionally, many have found success by implementing a low cholesterol diet example like the one above along with natural cholesterol reducing supplements. Truly, with a little imagination the number of heart healthy food combinations are nearly limitless.
By: Rob D. Hawkins
