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12 Effective ways for fighting fat and cholesterol

by , 01 August 2013

While fats do many good things for you including supplying you with energy and helping you absorb several fat-soluble vitamins (A, D, E, and K), research shows that you could be overindulging. The danger with this is that eating more fat than your body needs for energy can lead to weight gain and contribute to coronary artery disease. That's not a risk you can afford to take. Here are 12 tips you can use to cut down your fat intake so you can reduce your risk of heart disease.

According to How to Fight Heart Disease and Win, high serum cholesterol is one of the three major risk factors in coronary heart disease.

The other two risk factors are high blood pressure and smoking.

As serum cholesterol rises, your risk of suffering a heart attack keeps pace and this also means you’re at a greater risk developing certain cancer.

The solution: consume less saturated fat and dietary cholesterol.

The good thing is that if you put your mind to it, it’s not really that hard to decrease the amounts of saturated fat and cholesterol in your diet. Here are some tips that will help:

Use these 12 tips to reduce fat and cholesterol in your diet

  1. Eat a variety of fruits and vegetables (at least five servings) and of beans and grains (at least six servings). Fill half of your plate with these foods and eat them first before tackling the other foods on your plate. Doing this may help reduce the amount you consume.
  2. Choose vegetable oils (such as corn and olive oils) over butter for cooking, or, even better, use nonfat cooking sprays.
  3. Use olive oil, vinegar and herbs to dress salads instead of using other fat-filled dressings.
  4. Eat more seafood and lean poultry than high-fat, high-cholesterol meat (such as bacon, sausage, bologna and salami.). When you do eat meat and poultry, remove as much fat as possible. Broil or roast it instead of frying it. Avoid organ meats, such as liver.
  5. Avoid convenience foods, as well as commercial baked goods.
  6. Switch to low-fat dairy products, like skim milk and nonfat yogurt.
  7. Use mustard instead of mayonnaise and other fatty spreads on sandwiches.
  8. Reduce or eliminate whole eggs from your diet. Use egg whites instead.
  9. Use nonfat yogurt instead of sour cream for recipes and part-skim ricotta cheese in recipes that call for cream cheese.
  10. Choose and prepare foods with less salt.
  11. Drink alcohol in moderation if you drink at all.
  12. Limit foods and beverages that contain high sugar content.

Cutting your fat and cholesterol intake will help you reduce your risk of heart disease.

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