My mum has problems with colesterol. How is she supposed to lower colesterol?
The most important fact of lowering colesterol is nutrition, meaning eating foods which contain les cholesterol and fats. There are also some medications, but unless prescribed by doctor, I wouldn’t talk about them.
Considering meat, in order to lower the colesterol level, your mother should eat only the leanest meats, poultry, fish and shellfish. For example, when eating chicken and turkey, she should remove skin before eating. Remember, white meat (best are breasts) always contain less meat than dark meat, also goose and duck are high in saturated fat, even with the skin removed, so she should limit the intake of later. But even the leanest meat and fish have saturated cholesterol and fat, she should limit the daily intake to maximum 5 ounces per day.
Considering fish, most fish is lower in saturated fat and cholesterol than meat or poultry, so fish and shellfish are warmly recommended. Great substitute for meat are dry peas and beans and tofu, because they are low in saturated fat and cholesterol.
Considering eggs, egg yolks are very high in cholesterol, each contain namely 210 milligrams, which comes to maximum two 2 yolks per week (these includes the egg yolks in baked goods)!! On the other hand egg whites contain no colesterol. If your mum cooks, she can replace 1 egg in recipe with two egg whites, in many baked goods ou cannot tell a difference.
Next step are diary foods, they are all high in saturated fat and cholesterol. She should concentrate on low fat or free fat diary products. The same is with cheeses, yoghurt, icecream ... buy fat free, reduced fat etc. mostly those that contain 3 grams of fat or less per ounce.
Next, oils and fats: buy only liquid vegetable oils that are high in unsaturated fats -- like canola, corn, olive, peanut, safflower, sesame, soybean, and sunflower oils. The same is with margarine- it is supposed to be made of liquid vegetable oils as the first ingredient. Your mum shouldn’t eat butter, lard, mayonnaise and similar, because they are high in saturated fat and cholesterol. The same is with salad dressings- limit them as much as possible!!!
She should eat vegetables and fruits as much as possible. Fruits and vegetables are very low in saturated fat and total fat, and have no cholesterol and are good substitute for foods high in saturated fat and cholesterol. She should eat as much as possible fresh fruit for snacks, desserts, in salads and also main dishes!
People say, you’ll get fat because of pasta – that is not true. You’ll gain weigh because of sauce, not pasta. Breads, cereals, rice, pasta, and other grains, dry beans and peas are generally high in starch and fiber and low in saturated fat and calories. And last, most sweets and snacks, we all like baked goods, are very rich in saturated fat and cholesterol, well on the other hand, there are also some sweets and snacks that are delicious, but low in colesterol. These are low fat brownies, cakes, cheesecake, cupcakes, and pastries, frozen low fat or nonfat yogurt, fruit ices, ice milk, sherbet, and sorbet... and many others. Just remember, just because they are low in colesterol, doesn’t mean they are low in calories.
Ok, that will do, I think. Best for her would be to take a course for lowering colestorol or buy a book or similar - I am sure these sorts of solutions are available everywhere.