Food Substitute to reduce cholesterol

To substitute each of these foods with the other, it will be possible to reduce cholesterol levels. The more substitutions are made, the greater the cholesterol reduction.

You can change Red meat, Shellfish and sausages with Fish or skinless Poultry or with Legumes, meat analogs and other alternatives to meat.

You can change Butter or Bacon to Margarine or Virgin Olive Oil or Seed Oils.

You can change Whole Milk to Nonfat milk or to Soy or Almond milk.

You can change Cured Cheese to Low-fat cottage cheese or to Tofu and Avocado.

You can change Industrial pastries and sweet rolls to Whole-grain baked goods.

You can change Sweets and Chocolate to Dried fruits, honey and molasses.

These are found in milk, egg yolk, meat and its derivatives. They increase cholesterol production in the body.

Unsaturated fatty acids:

-Monounsaturated such as oleic acid found in olive oil: They reduce LDL (harmful)cholesterol increase HDL, which protects against arteriosclerosis.

-Polyunsaturated: These are found primarily in seed oils. They reduce LDL(harmful)cholesterol.

-Omega-3 fatty acids are special type of polyunsaturated fatty acids present specifically in fatty Fish.


Trans fatty acids:

These are unsaturated fatty acids altered by heat or industrial precessed. They are formed when frying with vegetable oils or when they are processed industrially by heating and hydrogenation to produce semisolid fats such as margarine.

-Health effects: Trans fatty acids increase LDL (harmful) cholesterol, reduce HDL(beneficial)cholesterol, foster arteriosclerosis and increase the risk of coronary heart disease. However, their effects is not as injurious as the saturated fat in milk, cheese, egg yolk, meat and sausage.

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