Controlled Cholesterol/Controlled Fat diet
The controlled cholesterol/low-fat diet restricts but does not eliminate either cholesterol, fat, or saturated fat. Instead it conforms to the USDA/Health and Human Services Dietary Guidelines for Americans recommendation that you consume no more than 300 mg cholesterol and get no more than 100 calories per day from saturated fat (nine calories per gram).
Food with 90 to 150 mg cholesterol per serving:
Beef Game meat Pork
Cheddar cheese
Lamb
Ricotta (whole milk)
Chicken
Lobsters
Shellfish
Crab
Oysters
Turkey Veal
Food with more than 150 mg cholesterol per serving:
Beef brains
Eggs (whole)
Goose
Beef heart
Duck
Liver (all)
Beef tongue
Food with more than two grams (18 calories) saturated fat per serving:
Avocado
Game Meat
Poultry
Beef
Lamb
Variety meats
Butter
Liver (all)
Veal
Chocolate
Pork
High-Fiber Diet
A high-fiber food reduces your risk of heart disease, as well as some cancers. There is currently no RDA for dietary fiber; the Dietary Guidelines for Americans recommends 25 g per day.
Foods with one to two grams fiber per serving:
Asparagus
Cherries
Plum
Beets
Chocolate (plain, sweet)
Quince
Blackberries
Currants
Raisins
Cabbage
Grapefruit
Rice
Celeriac
Peach
Spinach
Peppers
Foods with two to five grams dietary fiber per serving:
Apple
Banana
Coconut
Apricot
Bean sprouts
Corn
Artichoke (Jerusalem)
Carrot
Cranberries
Dates
Papaya
High-Protein Diet
A high-protein food encourages the growth of new tissue, including muscle tissue, and speeds wound healing. The RDA for proteins is 63 g for a man, 64 g for a woman.
Foods with five to 10 grams protein per serving:
Beans
Gruyére
Egg (whole)
Broccoli
Gorgonzola
Figs (dried)
Cereals (bulgar)
Lentils
Cheese
Milk
Pasta
Mozzarella
Peas
Potato
Cheddar
Romano
Rice (enriched)*
Soy beans
Foods with 10 to 20 grams protein per serving:
Cheese
Yogurt
Cottage
Ricotta
Foods with more than 20 grams protein per serving:
Beef
Pork
Variety meat
Fish
Game meat
Shellfish
High–Vitamin C Diet
Vitamin C, an antioxidant, reduce the risk of heart disease and cancer and speeds the healing of wounds.
Food with 20 to 50 percent rda per serving:
Artichoke (globe)
Pineapple
Avocado
Lemons
Potato
Blackberries
Mango
Quince
Red Cabbage
Raspberries
Cauliflower
Onions (green)
Sweet Potato
Currants
Foods with 51 to 100 percent rda per serving:
Brussels sprouts
Kohlrabi
Tomato
Grapefruit
Strawberries
Watermelon
Foods with more than 100 percent rda per serving:
Broccoli
Guava
Orange
Cantaloupe
Kiwi fruit
Papaya
High-Calcium Diet
A lifelong diet with adequate amounts of calcium protects bones density and reduces the risk of osteoporosis.
Foods with more than 20 percent rda per serving:
Cheese (1 oz.)
Mozzarella
Ricotta (cup)
Cheddar
Romano
Gruyère
Parmesan
Milk
Monterey Jack
Provolone
Yogurt
Diet For Changing Mood
Many common foods provide natural chemicals that influence the brain’s ability to use neurotransmitters, chemicals that enable cells to send messages back and forth. “Calming” foods increase the availability of the neurotransmitter serotonin. “Mood elevators” increase the availability of the neutrotransmitters dopamine and norepinephrine.
Foods that calm your mood
Beans
Cereal
Pasta
Bread
Grains
Foods that elevate your mood
Beef (lean)
Fish
Shellfish
Chocolate
Pork (lean)
Tea
Coffee
Poultry (lean, no skin)
Veal (lean)
Fantastic article! Very useful content here, never noticed eggs were so bad for your cholesterol, will take that into account and follows this well laid out and structured diet plan, thanks.
I believe that the number one tip to success is how controlled and balanced your diet is. If you have a healthy diet, you will look great on the insides and even better on the out, with a lean and slim look. If you are losing weight, it is imperative you try and maintain your diet plan, because its just calories in against calories out really.
Turmeric : Curcumin, the active component of turmeric, is an object of research owing to its properties that suggest they may help to turn off certain genes that cause scarring and enlargement of the heart. Regular intake may help reduce low-density lipoprotein (LDL) or bad cholesterol and high blood pressure, increase blood circulation and prevent blood clotting, helping to prevent heart attack.
Cardamom : This is a thermogenic herb that increases metabolism and helps burn body fat. Cardamom is considered one of the best digestive aids and is believed to soothe the digestive system and help the body process other foods more efficiently.
Chillies : Foods containing chillies are said to be as foods that burn fat. Chillies contain capsaicin that helps in increasing the metabolism. Capsaicin is a thermogenic food, so it causes the body to burn calories for 20 minutes after you eat the chillies.
Curry leaves : Incorporating curry leaves into your daily diet can help you lose weight. These leaves flush out fat and toxins, reducing fat deposits that are stored in the body, as well as reducing bad cholesterol levels. If you are overweight, incorporate eight to 10 curry leaves into your diet daily. Chop them finely and mix them into a drink, or sprinkle them over a meal.
Garlic : An effective fat-burning food, garlic contains the sulphur compound allicin which has anti-bacterial effects and helps reduce cholesterol and unhealthy fats.
Mustard oil : This has low saturated fat compared to other cooking oils. It has fatty acid, oleic acid, erucic acid and linoleic acid. It contains antioxidants, essential vitamins and reduces cholesterol, which is good for the heart.
Cabbage : Raw or cooked cabbage inhibits the conversion of sugar and other carbohydrates into fat. Hence, it is of great value in weight reduction.
Moong dal : The bean sprouts are rich in Vitamin A, B, C and E and many minerals, such as calcium, iron and potassium. It is recommended as a food replacement in many slimming programmes, as it has a very low fat content. It is a rich source of protein and fibre, which helps lower blood cholesterol level. The high fibre content yields complex carbohydrates, which aid digestion, are effective in stabilising blood sugar and prevent its rapid rise after meal consumption.
Honey : It is a home remedy for obesity. It mobilises the extra fat deposits in the body allowing it to be utilised as energy for normal functions. One should start with about 10 grams or a tablespoon, taken with hot water early in the morning.
Buttermilk : It is the somewhat sour, residual fluid that is left after butter is churned. The probiotic food contains just 2.2 grams of fat and about 99 calories, as compared to whole milk that contains 8.9 grams fat and 157 calories. Regular intake provides the body with all essential nutrients and does not add fats and calories to the body. It is thus helpful in weight loss.
Millets : Fibre-rich foods such as millets – jowar, bajra, ragi, etc – absorb cholesterol and help increase the secretion of the bile that emulsifies fats.
Cinnamon and cloves: Used extensively in Indian cooking, the spices have been found to improve the function of insulin and to lower glucose, total cholesterol, LDL and triglycerides in people with type 2 diabetes.
Read more: 12 Indian foods that cut fat – The Times of India http://timesofindia.indiatimes.com/life-style/health-fitness/diet/12-Indian-foods-that-cut-fat/articleshow/6559721.cms#ixzz0zpmgSlMV