What should be the daily intake eggs and milk in regulating cholesterol?
For an adult between the ages of 45 and 55, what, is it healthy to add egg and milk in his/her daily diet? If yes, what should be the quantity (measure) for lowering cholesterol? Has age anything to do with the eating of eggs and milk? Again is groundnut good for loweing cholesterol and what of Vitmine A. How far do these food items affect the heart health? lastly, what are: saturated fat and unsaturated fat and their respective sources, and has vegitables any part to play in reducing cholesterol and to what extent?
Hi Heavy,
You didn't hold back in your list of questions! Let me start with the first and work my way down.
Eggs and cholesterol - It is okay to eat eggs as part of a heart healthy diet. If high cholesterol is a problem, limit whole eggs to 3-4 per week. Egg yolks contain cholesterol, egg whites do not. You may have as many egg whites as you would like.
Milk and cholesterol - Shoot for at least 3 dairy servings each day. If you get all your dairy in the milk form, 3 servings is equal to 24 oz. What's important is the type of milk. You need to select low fat milk, which would be 1% or non-fat (skim). Milk contains saturated fat - whole milk and 2% milk are not considered low fat.
Age and Eggs/Milk - Yes, for children under the age of 2, whole milk is the best option due to rapid brain development and higher fat needs. After the age of 2, low fat milks are best (of course, there are always exceptions). Eggs - Not recommended before age 1 due to potential allergy issues.
Ground nuts and Cholesterol - I'm not a 100% sure what you're referring to her, but I'll take a stab at this. Ground flaxseed and nuts, such as walnuts, contain omega 3 fatty acids which are heart health and promote lower cholesterol levels.
To learn more about the relationship of omega 3 fatty acids and cholesterol, I'll refer you to these three articles: Get a Grip on Fatty Acids, Top 5 Omega 3 Sources to Lower Cholesterol, and Omega 3's - How much to lower cholesterol?
Vitamin A and Cholesterol - No strong connection between Vitamin A and cholesterol levels at this time.
Click here to learn about saturated and trans fats.
Vegetables and Cholesterol - Yes, vegetables are an important part of a cholesterol lowering plan. They contain important vitamin and minerals, as well as dietary fiber. You should be getting a minimum of 5 servings of fruits/vegetables each day.
All the best,
Lisa Nelson, RD, LN
The Heart of Health - Tips to Lower Cholesterol
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