High colestrol

Question
I am a vegetarian but my doctor says that i'm getting high colestrol, not bad enough for medication yet but if i dont take care of it I might have to soon. I want to know what foods to avoid.

                   Thank You,
                          Donna Edwards

Answer
Hi Donna,

To help lower your cholesterol levels, it is important to think about what foods you should eat less of, and also which you should eat *more* of!

Since you are vegetarian, you're already eliminated one of the highest sources of saturated fat ("bad" fat). Make sure you are not relying too much on cheese and other high-fat dairy products in your diet - this is fairly common for vegetarians. You shouldn't be eating more than an ounce or so of cheese per day; ideally try to have some days where you don't have any. Dairy products should be 1% milk fat or less. Also, watch how many eggs you are eating - you should have no more than one per day (and ideally, limit to 3-4 per week). Choose omega-3 enriched eggs as they have a more optimal "blend" of fats.

You should emphasize plant-based protein sources such as legumes, tofu, nuts, seeds, and nut butters (although nuts and seeds are high in fat, it is the "good" type of fat). Nuts and seeds are high calorie choices as well, so it's best to have only one serving a day of these. Also, make sure most of your grain choices are whole grains (such as whole wheat, oats, barley and brown rice). You should also be eating a minimum of 5 servings per day of fruits and vegetables (aim for closer to 7-9 servings if you can!) High fibre foods such as legumes, whole grains, fruits and vegetables are effective in helping to lower cholesterol levels.

Hope that helps!

Karen
www.getfitwithkaren.com

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