A low sodium and low cholesterol diet can help control or decrease your blood pressure level and decrease your harmful blood cholesterol level in the process. Similar to a heart healthy diet, the DASH (Dietary Approaches to Stop Hypertension) diet involves eating a well-balanced diet of nutrient-rich foods while limiting nonbeneficial foods.
Methods to Liven Up The Diet
Use spices. To reduce excess sodium in your diet, instead of adding salt, substitute spices and herbs such as a salt substitute, garlic, horseradish, vinegar, lemon juice, minced onion or onion powder, medicalcenter.osu.edu recommends.
Eat low fat protein. As part of your low sodium and low cholesterol diet, enjoy poultry without the skin, soy foods and fish. Salmon contains large amounts of omega-3 fatty acids that help lower harmful cholesterol. Steam some up and add it to a salad, or enjoy a serving as your main dish. Other recommended fish, according to the Mayo Clinic, include albacore tuna, sardines, herring, mackerel and trout.
Eat dark green salads with some fresh fruit for extra sweetness, and fill your salt shaker with a salt substitute, if you feel the need for salt. Or, fill the shaker with garlic powder. Garlic does not contain cholesterol and helps to reduce harmful cholesterol, according to the Mayo Clinic.
Make homemade soup. By making your own soup, you can control the ingredients. Even low sodium soups can contain too much sodium for a low sodium diet. Instead of using salt in your soup, use fresh or dried herbs. Add a variety of fresh vegetables, which do not contain cholesterol.
Substitute whole grain pasta, crackers, breads and cereals for those made with refined flours. Whole grains provide soluble fiber and can help lower your harmful cholesterol levels, states the American Heart Association.
Use healthy methods of cooking such as steaming, poaching and baking, the American Heart Association recommends.
Enjoy fresh fruit instead of sugary baked goods for dessert. Baked goods are usually high in saturated and/or trans fats. Not only will you be eating healthier, you will decrease your sodium and cholesterol content.
Read Food Labels
Know what you are eating in your low sodium and low cholesterol diet. Be sure to read the food labels, if available, on whatever food you buy. Notice the sodium, fat and the cholesterol contents, in particular. Fat will be broken down into saturated, trans, polyunsaturated and monounsaturated varieties. Even a small 0.5 mg of trans fat will increase your cholesterol over time, so be careful, the Mayo Clinic recommends.
When Eating Out
Limit eating out. Fast food establishments are known for high sodium, high cholesterol foods. When eating out, stick with the heart healthy menu items. If you do not see any designation, ask your server what dishes are best for your situation.
Ask to have your food prepared without added salt and oil. Avoid foods with MSG, monosodium glutamate, in Chinese restaurants. Ask your server for dishes prepared without it.
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