Low Cholesterol Diet Basics of Healthy LivingLow Cholesterol DietLooking to lower your cholesterol through diet and exercise. Here are a few basics of healthy eating: Eat a diet low in saturated fats (animal fats) and trans-fatty acids (margarine or shortening). Eat a variety of fruits and vegetables. Eat a variety of grain products, especially whole grains (complex carbohydrates). Limit sugars and low nutrient foods high in sugar such as soda pop, candy, etc. (simple carbohydrates). Eat an appropriate number of calories to maintain a healthy weight. Stay physically active to remain fit. Exercise 30 minutes or more on most days.
Diet and Cholesterol
American Heart Association Nutrition website
The amount of fat and cholesterol recommended for a healthy diet depends on the daily calorie requirements. Following are the guidelines used to determine the amount of fat and cholesterol allowed in the Step-1 and Step-2 diets. Those people who like to do their own math can determine their daily fat allowance by using the following formula. To determine what is 30% of calories, multiply the total day's calories by 0.30. Example: 1800 calories x 0.30 = 540 fat calories allowed for a person eating 1800 calories per day. To determine how many grams of fat = 540 calories, divide the calories from fat by 9, because each gram of fat = 9 calories. Example: 540 calories from fat ÷ 9 = 60 grams of fat allowed per day. To determine how many of those 60 grams of fat may be saturated fat in a Step-1 diet, take 1/3 x 60. So, 20 grams of the total fat allowance may be saturated fat. On a Step-2 diet, take 1/4 x 60. Less than 15 grams of the total fat allowance allowed should be saturated fat.
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