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خانه	چه كنيم، سخني با پزشك	ارتباط با ما	سايت هاي اينترنتي
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نويسنده: دكتر شهداد آزمون

مترجم: آزاده زمانی

(تاريخ انتشار، )

Some Dietary Methods to Lowering you Cholesterol

Below you will find some methods that may help you lower your blood cholesterol levels. I wish you good health and am proud of you to have taken steps to help maintain good health.

If you think you have elevated cholesterol levels you should not forgo seeing a doctor to get appropriately diagnosed. Delay in proper diagnosis & treatment of medical disease, including “elevated cholesterol” can cause future complications in your health.

If you have been told you have “high” cholesterol you should follow the directions of your doctor. Using only the methods listed below may not be sufficient in lowering your cholesterol and by no means should be used as an alternative to your doctor’s recommendations. You should keep in contact with your doctor and let them know about your lifestyle changes in helping maintain good health.

Try to eat smaller portions at lunch or dinner. For example a portion the size of a deck of cards is approximately 3 ounces. Try to avoid eating meat every day. A small lunch or dinner 1-2 times a week can be pasta with sauce and vegetables without meat, or rice and beans, or steamed rice and vegetables.

When cooking bake, broil or steam your foods. Frying and/or sautéing are the most heart unhealthy, but grilling and barbecuing can also transform some compounds within your food into carcinogenic products.

When cooking use non-stick cookware which may help you use less oil. Avoid using butter or stick margarine. Olive oil or canola oil are more heart healthy than other cooking oils.

When choosing red meats, choose those with less fat. Some examples of lean cut meats include London broil, loin chops, round steak, and top sirloin. If you are using ground meat, try to obtain those with the least fat, 7% or less preferably. You may also substitute for ground chicken or turkey. Skinless poultry will also provide less fat content and help in lowering your cholesterol. Fish can be good source of many nutrients and low in fat content compared to meats and poultry.

Egg yolk is high in cholesterol. Try to eat less than 4 egg yolks per week or substitute egg whites instead.

Dairy products are a good source of nutrition. When choosing dairy products try to use non-fat or low fat dairy foods, for example 1% milk or non fat milk, free or low fat cheese such as mozzarella, cottage cheese, string cheese, or yogurts. Yogurts can be used and substituted in some salad dressings. Try to avoid creamy or high fat containing products such as creamy salad dressings, mayonnaise, sour cream or cream cheese. When choosing salad dressings also try to choose low or non fat salad dressings or use smaller portions.

Try to increase your dietary fiber. Try to eat at least 5 fruits and vegetables per day. Whole grains also are an important source of fiber as can be provided by lentils and beans. Try to eat at least 3 servings of whole grain cereals and breads daily.

دوستان عزيز يادتان باشد اين مقالات و پژوهشها و توصيه هاي موجود در آنها فقط و فقط براي آشنايي شما با مطالب نوين پزشكي است و جنبه ي معالجه ندارد. پس لطف كنيد قبل از هر كاري با پزشك خود در تماس باشيد. و اين مطالب را جانشيني بجاي معاينه ي پزشكي قلمداد ننماييد

دوستان عزيز يادتان باشد:

1- هميشه با پزشك خود در تماس باشيد.

2- دارو را طبق دستور پزشك مصرف نماييد.

3- خودسرانه دارو مصرف نكنيد.

4- اگر نگران سلامتي خود هستيد، فورا" به پزشك مراجعه نماييد.

5- در حفظ سلامتي خود كوشا باشيد.

دوستدار شما،

دكتر شهداد آزمون

سايت هاي اينترنتي

تقدير و تشكرها

انگليسي

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