The low-fat diet is ideal for people with high levels of LDL - the bad cholesterol. As Libby Mills, a nutritionist in Philadelphia in the United States, explains: “Elevated cholesterol raises your risk of cardiovascular disease. The higher your cholesterol is, the more likely you are to develop plaque inside your arteries.”
“Keeping cholesterol within the appropriate ranges is the best way to lower your risk,” Mills adds. The only problem with the low-fat diet is that is can quickly become boring and bland. It doesn't have to be though - we've put together a low-fat diet sample menu that sticks to the diet's guidelines while giving lots of love to your taste buds! Check it out...
What to eat on the low-fat diet to make it a lot less boring
Start your day with oatmeal (about ¾ cup), a banana and orange juice or coffee. Oatmeal is full of fibre that will keep you feeling full and alert until your lunch break. What’s more, soluble fibre in specific is linked to lower levels of LDL cholesterol
. As a bonus, oatmeal contains no dietary cholesterol
and will barely put a dent in your saturated fat
quota. There are lots of tasty oatmeal recipes to try – think mango and coconut, cheddar and scallion, blueberries and sunflower seeds, yoghurt and marmalade, dried fruit and pistachios or peanut butter and banana.
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For lunch, make yourself half a tuna sandwich with lettuce, tomato and light mayo. If you’re still hungry after your sarmie, you can also have a cup of low-sodium vegetable soup or an apple. Wash it all down with a diet soda. This hearty lunch will only set you back about 500 calories and 7.5 g of fat. For an even healthier lunch, skip the light mayo, which packs about 75% of the fat.
Treat yourself for dinner with a fillet of salmon with pineapple salsa served with brown rice (about ½ cup) and a blue cheese and cherry salad. You can even end off the meal wih a glass of wine if you like! Fish is always a good idea because it’s rich in heart-healthy omega-3 fatty acids, while a leafy green salad provides a healthy dose of insoluble fibre. As for the wine? Research suggests in might actually be good for your ticket by causing a slight increase in HDL – the good cholesterol.
Let us know what you think of this low-fat diet sample menu!
Note: 5 of 1 vote