Friday, September 4, 2020

Fruit and vegetables: Low sodium and cholesterol

Fruits and vegetables are a key part of an overall healthy eating plan. They’re also delicious, colorful, versatile, convenient, affordable and fun.

In food label, Low Cholesterol means 20 milligrams or less per serving, and 2 grams or less of saturated fat per serving. While Low Sodium means 140 milligrams or less per serving.

Most fruits and vegetables also have no or little sodium. Eating a variety of fruits and vegetables may help to control body weight and blood pressure and reduce the risk of heart disease and stroke.

Fruits and vegetables also low in cholesterol. Cholesterol is a fatty material called a lipid, which is found naturally in the blood. High blood cholesterol can affect anyone. It’s a serious condition that increases the risk for heart disease, the number one killer of Americans—women and men. The higher blood cholesterol level, the greater risk for heart disease. LDL (bad) cholesterol can build up in the arteries. This build up increases the chance that to have a heart disease.

Eating foods that are high in fiber helps in many ways besides lowering LDL cholesterol. Foods that are high in soluble fiber are better at lowering LDL cholesterol.

Additional Notes:
*In order to increase the fiber in the diet are: Eat 2-4 servings of fruit and 2-4 servings of vegetables per day. (1 serving = ½ cup).
*Be sure to have at least one citrus fruit daily.
*One dark green (string beans, escarole) or one deep yellow (squash) vegetable is recommended daily. Cauliflower, broccoli, and celery, as well as potato skins are recommended for their fiber content. It is preferable to steam vegetables, but they may be boiled, strained, or braised with polyunsaturated vegetable oil.
Fruit and vegetables: Low sodium and cholesterol

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