Cholesterol Diet
Every cell in your body contains cholesterol, and that is a good thing. In fact, the American Heart Association explains that cholesterol plays a key role in hormone production and the creation of cell membranes that are necessary to the health of your body. Cholesterol is a fatty substance, with a waxy texture that is fine in small numbers, but because cholesterol is sticky, too much of it can begin to build up in your blood stream and clog your arteries.
Tip 1:
Eat Oatmeal or Oat Bran – Oatmeal and oat bran contain soluble fiber which has shown to help reduce the absorption of bad cholesterol in your intestines. Eating at least 10 grams of soluble fiber each day can decrease your LDL cholesterol. Other foods that contain soluble fiber include bananas, pears, apples, kidney beans, prunes and barley.
Tip 2 :
Replace Meats and Dairy Products with Soy Products – Eating a soy-based meat or drinking soy milk instead of dairy milk can help reduce your intake of bad cholesterol while getting the protein your body needs to stay healthy. You don’t have to replace all of your meat and dairy, but try replacing at least one meat and dairy product each day. Try soy burgers, soy hot dogs or soy lunchmeat instead of one meal which contains red meat. Using plant sterol-enriched margarine instead of a regular butter or margarine is also a way to reduce your bad cholesterol intake.
Tip 3:
Add More Fish to Your Diet Such as Baked SalmonTry Adding More Fish to Your Diet – Fish contains high levels of omega-3 fatty acids which not only helps in reducing bad cholesterol but also helps to reduce blood pressure and the risk of blood clots. It is recommended to eat two servings of fish each week. Fish that contain the highest levels of omega-3 fatty acids are mackerel, salmon, herring, lake trout, sardines and albacore tuna. Cook your fish the healthiest way by baking or grilling it.
Tip 4:
Flavor Foods with Spices Instead of Fatty Butter or SaucesUse Spices Instead of Fatty Butter or Sauces – Try flavoring your favorite potatoes or other vegetables with spices rather than using butter, sour cream or creamy sauces. Spices such as rosemary, basil, parsley, oregano, cumin, thyme or cilantro will add zesty flavor without adding fat and calories to your diet.
Tip 5:
Add Olive Oil to Your Diet – Olive oil, especially extra-virgin olive oil, contains a high amount of antioxidants and actually helps to lower the bad cholesterol in your body. The Food and Drug Administration recommends having two tablespoons each day. You can use when cooking meats or vegetables or add mix it with vinegar to make salad dressing.
Tip 6:
Eat Almonds to be Heart HealthyEat More Nuts – Walnuts and almonds are especially beneficial for reducing blood cholesterol, however hazelnuts, pecans, pine nuts and peanuts all help to reduce your risk of heart disease. A handful of nuts, about 1.5 ounces, are all you need each day to enjoy the benefits. Add them to salads or eat them for a healthy snack.
Tip 7:
Eat Healthy so You can Enjoy Your Family and Friends for Years to ComeBe Serious about Your Health – If you are serious about lowering your bad cholesterol, be conscious of the foods that you purchase. Watch for foods that contain saturated and trans fat and lower your intake of red meat and fatty dairy products. Just a few simple diet changes can help you on your way to lowering your bad cholesterol and living a healthier life.
