How
Does Whole Milk Affect My
Risk?
whole
milk (1 cup) have 35mg of
cholesterol ,butter (1 tablespoon)
have 31 mg ,cheddar or swiss
cheese (1 oz.) have 28 mg
and cottage cheese, 4% (1/2
cup) 17 mg .
If
you regularly eat whole-milk
dairy products, such as ice
cream, half-and-half, cream,
cheese, sour cream, and butter,
eating too much saturated
fat and
cholesterol that
means you are increasing your
risk for heart disease
and stroke.
Diets high in saturated fat
and cholesterol tend to raise
total blood cholesterol and
LDL cholesterol.
Saturated fat is found in
whole-milk dairy products.
Cholesterol is found in dairy
products as well.
How
to Reduce Your Risk
There
are many things you can
do to help lower your blood
cholesterol. Eat more foods
low in saturated fat and
cholesterol and cut down
on high-fat ones, especially
those high in saturated
fats.
Here
are some daily guidelines:
-
Less Saturated Fat. Watch
your caloric intake by
eating a wide variety
of foods low in saturated
fat and cholesterol. Eat
fat-free or 1% milk dairy
products rather than whole-milk
dairy products.
-
Fill Up On Fruits and
Vegetables. Eat at least
five servings of fruits
and vegetables every day.
-
More Fiber. Eat six or
more servings of cereals,
breads, pasta and other
whole-grain products
-
More Fiber. Eat six or
more servings of cereals,
breads, pasta and other
whole-grain products.
-
Less meat. Eat fish, poultry
without skin and leaner
cuts of meat instead of
fatty ones.
Work
to have a healthier heart.
- If
you don't know your blood
cholesterol level, have
it tested.
- Switch
to nonfat, 1/2%-fat, or
1%-fat dairy products. It
may take some getting used
to, but your heart is worth
it.
- Limit
your total fat intake so
that it totals between 25%
and 35% of your total daily
calories.
- Limit
your saturated fat intake
to less than 7% of your
total daily calories.
- Limit
your cholesterol intake
to less than 200 mg per
day.
