Low Cholesterol Diet: Sample Diets for Lowering Cholesterol

Suzanne Farrell, MS, RD, the American Dietetic Association opines, "Eating a healthy diet is not just about eating a few special foods, there's a bigger picture. You need to practice moderation, eat a variety of foods, and get enough physical activity."

Cholesterol is essential for the smooth functioning of the body, as the body uses it to protect nerves, make cell tissues and produce some hormones. Our liver is responsible for making cholesterol, which the liver sources from the food we eat, such as nuts, eggs, meat and dairy products. However, when there is a high intake of fatty foods, it results in the increase of cholesterol in the blood. The extra cholesterol from the blood is stored in the arteries, where it builds up causing the arteries to narrow, harden, finally blocking it. High cholesterol increases risk of a stroke, or kidney or liver failure.

Cholesterol can be effectively managed with a few lifestyle changes such a good dietary intake and regular exercise. According to the US Department of Agriculture (USDA), an adult diet should include the following:

• 2½ cups of vegetables
• 2 cups of fruits
• 3 cups fat-free or low-fat dairy products
• 6 ounces of grain, inclusive of 3 ounces of whole grains

Nutritious food is often labeled as bland or tasteless, however, the following few sample diets for lowering cholesterol will definitely change your mind.

Broccoli Rabe, White Bean & Fontina Pasta
Ingredients:

• Whole-wheat shells or fusilli, 8 ounces
• Reduced-sodium chicken broth or vegetable broth, 1½ cup
• Baby spinach, 8 cups
• Extra-virgin olive oil, 2 tbsp
• All-purpose flour, 1 tbsp
• Rinsed cannellini beans, 1.19 ounce can
• Minced garlic, 4 cloves
• Red-wine vinegar, 2 tbsp
• Freshly ground pepper, ¼ tsp
• Shredded Fontina cheese, ½ cup
• Salt, ¼ tsp

In a large pot, bring water to boil, add pasta and cook, stirring occasionally. Stir in baby spinach during the last 2 to 3 minutes, and drain. In a small bowl, combine broth and flour, until smooth. Heat oil in a pot over medium heat, add garlic and cook, until fragrant. Add the broth mixture and bring it to a simmer, stirring constantly, until it thickens. Make sure no lumps are formed. Add beans, vinegar, salt and pepper, and the drained pasta and spinach. Cook, stirring, until the pasta has been completely coated. Remove from the heat; add cheese, and stir until it melts. Serve immediately, with whole wheat bread.

Chicken, Escarole & Rice Soup
Ingredients:

• Trimmed and thinly sliced escarole, 1 head
• Skinless chicken breasts, trimmed and cut into ½-inch pieces, 1 pound
• Chopped onion, 1
• Minced garlic, 2 cloves
• Diced tomatoes, 1.14 ounce
• Reduced-sodium chicken broth, 3.14 ounce
• Extra-virgin olive oil, 1 tbsp
• Long-grain white rice, ½ cup
• Freshly ground pepper to taste

Heat oil in a large pot over medium-high heat and add onion and garlic; cook until they soften and begin to brown. Add escarole to it and cook, stirring occasionally, until wilted. Add broth, tomatoes and rice; bring to a boil, and reduce heat to low. Cover and simmer until the rice is almost tender. Add boneless chicken pieces to it and simmer until it is no longer pink in the center and the rice is tender. Season with pepper, and serve hot.

One of the primary goals of a low cholesterol diet is to limit the amount of fat and sodium intake. Besides them, sugar, red meat and alcohol consumption should also be reduced. It is imperative to have a low cholesterol diet plan chalked out by a professional dietitian, to avoid any cholesterol related health complications.