Cholesterol reduction

Cholesterol reduction

Introduction

Heart disease is due to correctable predicaments, of which dieting is one of the causes that can be handled and rectified. A healthy diet is crucial to prevent and reduce the risk of heart diseases. Food with high cholesterol or high cholesterol levels in the body is a risk factor to heart diseases, which is rectifiable (He, 2019). This paper will provide the changes in the meal that’s that should be made to prevent the development of health problems. It aims at helping Mrs. Smith changes her diet to lower cholesterol levels and be safe from heart disease.

Breakfast

For breakfast, Mrs. Smith should reduce the amount of milk percentage. Milk contains high levels of cholesterol and fat saturation (He, 2019). She should reduce 8 oz.2% of milk to at least 4 oz. 1% reduced-fat to reduce cholesterol intake levels from 19.5 mg to 12.2 mg per day during breakfast.  Also, she should avoid taking two fried eggs (cooked in butter) and instead take poached or boiled eggs to reduce the calorie intake hence reduced cholesterol. Fried eggs have a higher percentage of calories and increase cholesterol levels(He, 2019). Still, boiled eggs do not increase the cholesterol levels but instead raise the high-density lipoproteins, which are beneficial to the heart. She can then replace the two slices of bacon with wheat gluten, which has low cholesterol levels. Two slices of white toast with 1Tbsp jelly are excellent since they do not negatively impact cholesterol levels. With these changes, she will have a great healthy breakfast with low cholesterol levels for a healthy heart.

Lunch

I bologna sandwich ( two slices of white bread, 2 oz bologna, 1 Tbsp mayonnaise)can be replaced with lean boiled ham instead of the 2 oz bologna. Lunchmeat with low fat and cholesterol will be healthy for the diet to reduce the risks of heart diseases (He, 2019). The sandwich she is taking with has 59mg of which is 19% of cholesterol content; hence replacing it with low-fat lunchmeat will reduce the cholesterol levels and prevent the risk of heart disease(He, 2019). I oz. Plain potato chips are suitable for good health and as it has zero cholesterol levels. I/2 cup cottage cheese should be replaced with American cheese nonfat, which has low-fat content and 0.0 cholesterol levels. Grape juice is perfect, as is content does not increase the cholesterol levels.

Snack

1 oz. Pretzel w/ cheese sauce can be replaced with oatmeal. It is a suitable replacement with zero percent cholesterol. Implementing this dietary change reduces cholesterol intake during snack from 45mg to zero and reducing fat content from mm% to below two percent, hence a healthy change.

Dinner

Lean fish, which has low fats and cholesterol levels, is a satisfactory replacement of 5 oz. Fried chicken (He, 2019). It will help reduce cholesterol intake levels during dinner from 87mg to below 7mg.  1/2 cup mashed potatoes are perfect for dinner as it has low cholesterol levels hence healthy for the heart. ½ cup of broccoli and 8 oz. cola is robust and good for the soul.

Desert

Maple cinnamon is a perfect replacement for dessert in place of 1 oz brownie w/ chocolate frosting since it has low cholesterol levels and helps in maintaining stable levels of High-density lipoproteins.

Types of fatty acids

The four main types of fatty acids are saturated, monounsaturated, and polyunsaturated and trans-fats. These fatty acids are crucial in our diets for our bodies. Saturated fats raise the high-density lipoproteins, which are excellent and useful cholesterol in the body. Monounsaturated fatty acids have many health benefits (He, 2019). These fatty acids help reduce risks of heart diseases, weight loss, and decrease the inflammatory problem. They are in olive oil and avocados (He, 2019). Polyunsaturated fats help lower cholesterol levels hence reducing the risk of heart diseases and attacks by stroke. Tran’s fats are unhealthy and increase the risk of heart diseases and stroke.

References

He, W. S., Cui, D., Li, L., Tong, L. T., Rui, J., Li, H., … & Liu, X. (2019). Cholesterol-reducing effect of ergosterol is modulated via inhibition of cholesterol absorption and promotion of cholesterol excretion. Journal of Functional Foods, 57, 488-496.