6 MAY, 2013

High Cholesterol: An illness inflicting men

Managing high cholesterol must include a series of changes in lifestyle and eating habits. The main ingredient that must be reduced is the intake of saturated fat and dietary cholesterol, while increasing ingredients that are high in fiber, good monounsaturated and polyunsaturated fats and antioxidants. More specifically:

Decrease consumption of:

Fatty red meat (lamb, goat, pork, beef)

High fat cold cuts and sausages (ie bacon, salami)

Dairy products with high fat (whole milk and yogurt)

High fat cheese (gruyere, parmesan)

Butter (this can be replaced with margarine), sauce, mayonnaise, milk cream

Sweets (that contain chocolate, whipped cream, milk cream)

Savory and sweet puff pastries (cheese pie, ham and cheese pies etc)

Liver and other intestines

Seafood, such as shrimp

Eggs

Increase consumption of:

Fruits

Vegetables

Whole wheat products (bread, rusk, pasta, cereal)

Nuts (pistacios, pumpkin seeds, sunflower seeds)

Legumes (beans, lentils)

Sesami – tahini

Olive oil

Low fat cheese (such as, anthotyro, cottage cheese)

Cholesterol-lowering products (such as Benecol)

Fish (especially fatty fish, such as salmon, hake and sardines)

Chicken, poultry in general

AVOIDPREFER
Beef, pork, lamb, goatFatty fish, chicken, turkey, rabbit
Cold cuts (i.e. bacon, salami)Low fat cold cuts, such as chicken or turkey
High fat cheeseLow fat cheese
Whole milk, yogurtSkim milk and 0- 2% yogurt
Animal fat, butter, mayonnaise, milk cream Olive oil, functoinal vegetable margarines, like cream milk
 Sweets with cream milk, whipped cream and milk chocolate Fruit preserves, nougats
Alcohol abuse Red wine (1 – 2 glasses a day), beer (1 small pint)

 




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