Low Cholesterol Diet Food List - Meet the Eicosanoids!

You have taken the right decision by searching for a low cholesterol diet food list. These foods affect some powerful hormones called 'eicosanoids'.

You can view eicosanoids as the biological glue that holds together the human body. In that regard they are the most powerful agents known to man, yet hey are totally controlled by their diet.
BARRY SEARS, PH. D., Author of The Zone.

Eicosanoids are a group of over 100 powerful hormone-like substances that control virtually all physiological actions in your body. the following table helps outline some of their actions.

Eicosanoids exert major effects on just about everything that goes on in the body. Numerous drugs work by increasing or decreasing the body’s synthesis or response to eicosanoids.

The good news is that the low cholesterol diet food list in the member's area boosts good eicosanoids.

Research has shown that a high carbohydrate diet and trans fatty acids raise the level of bad eicosanoids. Lean protein sources raise the level of good eicosanoids. A low cholesterol diet food list is just one of the many ways to raise good eicosanoids.

An ideal low cholesterol diet food list contains various food groups.

Lean Meat, Poultry, Fish, Dry Beans and Eggs.

Choose chicken and turkey without skin or remove skin before eating.
Some fish, like cod, have less saturated fat than either chicken or meat.
Limit goose and duck. They are high in saturated fat, even with the skin removed.
Fresh ground turkey or chicken made from white meat like the breast are often found in a low cholesterol diet food list.
Choose meats carefully. Grading of meats (Prime, Choice, or Good) refers to fat content, with Prime grades having the most fat.
Marbling refers to the threads of white fat running through a cut of meat -- the greater the marbling, the more fat. Read labels and avoid any meat product with more than 3 grams of fat per ounce.
Fish, with omega 3 fatty acids, is an important component of a low cholesterol diet food list. Most fish is lower in saturated fat and cholesterol than meat or poultry.
Shellfish varies in cholesterol content. Shellfish have little saturated fat and total fat.
Vary the types of fish and seafood. Mackerel, salmon, herring, albacore tuna and other fish are important components of a low cholesterol diet food list. They contain various combinations of omega 3 fatty acids, which lower cholesterol levels and protect the heart. Egg yolks are high in dietary cholesterol--each contains about 213 milligrams. So, egg yolks are limited to no more than 4 yolks per week.
Egg whites have no cholesterol, and you can substitute them for whole eggs in recipes -- two egg whites are equal to one whole egg.

Milk, Yogurt, and Cheese Group.

Regular dairy foods are high in saturated fat and cholesterol.
Eat 2 to 3 servings per day of lowfat or nonfat dairy products.
Buy fat free and 1% milk rather than whole or 2% milk. Fat free and 1% milk have just as much or more calcium and other nutrients as whole milk - with much less saturated fat and cholesterol.
When looking for hard cheeses, opt for versions that are "fat free," "reduced fat," "low fat," or "part skim." These foods can be found in the low cholesterol diet food list.
When looking for soft cheeses, choose low fat (1%) or nonfat cottage cheese, farmer cheese, or part-skim or light ricotta.

Frozen Dairy Desserts.

Buy frozen desserts that are lower in saturated fat, like ice milk, low fat frozen yogurt, low fat frozen dairy desserts, fruit ices, sorbets, and popsicles.
Buy low or nonfat yogurt; like many other dairy foods, it is an excellent source of protein and calcium. Eat lowfat or nonfat yogurt alone or as a topping or in recipes. Try topping with fruit.

Fats and oils.

Choose liquid vegetable oils that are high in unsaturated fats -- like canola, corn, olive, peanut, safflower, sesame, soybean, and sunflower oils.

Buy margarine made with unsaturated liquid vegetable oils as the first ingredient. Choose soft tub or liquid margarine or vegetable oil spreads.

Limit butter, lard, fatback, and solid shortenings. They are high in saturated fat and cholesterol.
Buy light or nonfat mayonnaise and salad dressing instead of the regular kind that are high in fat. For example, two tablespoons of regular Italian dressing can add as many as 14 grams of fat.

High body weight = High cholesterol.

Limit sugar and alcohol. Exercise 2-3 times a week. High body weight is the most common cause of high cholesterol.
Other personal and lifestyle factors such as cigarette smoking, a sedentary life, late nights, an aggressive personality can increase the risk of heart disease.
Avoid high sodium content in foods. Some patients with high cholesterol also have high blood pressure. Reducing sodium can help to keep blood pressure within normal limits.
Eat 20 to 30 grams of dietary fiber every day. Foods such as legumes, oats, barley, brown rice, apples and strawberries contain more fiber.
Research indicates that soluble fiber helps to lower blood cholesterol levels.
Supplements such as psyllium mucilloid (trade names: Konsyl, Metamucil) can lower cholesterol up to 15% when used daily. Oat bran is another soluble fiber that has the same benefit.