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Eggs do contain a type of cholesterol found in many foods, called dietary cholesterol. Eggs, liver, kidneys and prawns are higher in dietary cholesterol than other foods. But the cholesterol we get from our food has much less effect on the level of cholesterol in our blood than the amount of saturated fat we eat. If you are eating a balanced diet, you don't need to cut down on eggs (or kidneys and prawns), unless your GP or dietitian has advised you to do this. However, liver is also a rich source of vitamin A, which can be harmful in high amounts. So if you eat liver every week you might want to choose not to have it more often because the body stores vitamin A and levels can build up over many years. If you need to reduce the cholesterol level in your blood, the most important thing is to cut down on saturated fat. It's also a good idea to eat more fruit, vegetables and fibre-rich foods such as oats and pulses. Foods that are high in saturated fat include fatty meat, meat pies, sausages, hard cheese, butter and lard, pastry, cakes and biscuits, cream, soured cream and creme fraiche, coconut oil, coconut cream and palm oil. Lots of people think that you should only eat a certain number of eggs a week. In fact, most people don't need to limit how many eggs they have, if they are eating a balanced diet, which means basing meals on starchy foods and having plenty of fruit and veg, some dairy products and some foods that are good sources of protein, such as meat, fish, eggs, beans and lentils. Remember that we should try to eat a wide variety of foods to get all the nutrients we need. Eggs are a good source of protein, iodine and vitamins such as D and B2. Poached or boiled eggs are a healthier choice than fried eggs, because you don't need to add fat during cooking. To make healthier scrambled egg, you could use skimmed or semi-skimmed milk rather than whole milk, and if you normally add butter, use a little low-fat spread instead or some vegetable oil such as sunflower oil.
Beans and pulses can count towards the five portions of fruit and veg we should aim to eat each day, but they can only make up a maximum of one portion a day. You need to eat three heaped tablespoons of pulses or beans to make up one portion. Pulses and beans are a good source of protein and they are rich in fibre. They also contain iron, but they don't provide much of vitamins A, C or E. We need to eat a variety of fruit and veg to make sure that we get these and other important nutrients. Tinned baked beans can be high in sugar and salt, so try to choose low-sugar, low-salt varieties when you can. If you buy tinned pulses, choose those without added salt if possible.
Aflatoxins are a type of toxin found naturally in some foods, such as:
Protein is essential for growth and repair of the body, and 15% of the calories we eat each day should come from protein. If you're eating a balanced diet you're probably getting enough protein. Men need about 44 to 55g a day and women need about 36 to 45g protein each day. Children also need plenty of protein to help them grow and how much will depend on what they weigh. As a general guide:
Nuts are a good choice of snack because they are rich in a wide range of nutrients and high in fibre. They are also a good source of monounsaturated fat, which can help reduce blood cholesterol levels. So it's OK to eat nuts as a snack, as part of a healthy balanced diet. But remember, nuts are high in fat, so try not to eat too many. And it's a good idea to avoid salted nuts because they are very high in salt, which can raise blood pressure. Like high cholesterol, having raised blood pressure increases the chance of developing heart disease. Eating foods that are high in saturated fat can raise levels of cholesterol in the blood. So try to cut down on foods such as biscuits, cakes, pastries, meat pies, sausages, hard cheese, butter and foods containing coconut or palm oil. Choose foods that are rich in unsaturated fats instead, such as oily fish, avocados and sunflower, rapeseed and olive oils. Nuts can be a good alternative to snacks high in saturated fat. And don't forget that we should also try to reduce the total amount of fat we eat. Variety is an important part of eating a healthy diet, and this includes snacks as well. Some other healthy snacks you might like to try include fresh or dried fruit, low-fat yoghurt, raw vegetables, fruit loaf with low-fat spread and currant buns (without icing).
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