Cholesterol Lowering Diet
Cholesterol Lowering Diet – Changing Your Eating Habits and Lifestyle
My husband recently found out that his cholesterol levels were too high. In an effort to help him I have come across some very interesting information about cholesterol. I hope that you enjoy it too.
If you have determined that your level of cholesterol is too high, you should be considering exactly what you could do to lower it. The first thing to consider is an overall change to the lifestyle. This is not an easy step; it is however, a giant step in working to lower your levels of cholesterol. We all know that a bad habit is extremely hard to break; however, the goal is attainable. In efforts to lowering your cholesterol, a cholesterol lowering diet can help you towards your goals.
It is not all that difficult to begin a cholesterol lowering diet. In fact, it quite simply requires you to eat foods that have lower levels of cholesterol or are completely cholesterol free, mainly vegetables and fruits. Vegetables and fruits contain high fiber, which works as a sponge to rid the body of cholesterol by soaking it up. This is also greatly beneficial to the overall health as well. Studies show that an increase in carbohydrates and fibers can greatly reduce the risk of developing heart disease. Furthermore, both can also reduce the risks of colon cancer or other colon related issues. High fiber foods include pears, apples, carrots, oats, and oranges. Complex carbohydrates foods include potatoes, whole grains, and pasta.
The internet is host to many different examples of cholesterol lowering diets. By lowering the levels of cholesterol and fats within the body, cholesterol lowering diets help to guard the body against the possible of later health issues. When considering a cholesterol lowering diet, it is important to understand the basics. Overall, the diet will help you reduce your total intake of harmful items, not only cholesterol, but calories and saturated fats, as well. Daily exercise and a cholesterol lowering diet combined play a large role in reducing your overall levels of cholesterol.
Furthermore, when considering a cholesterol lowering diet, you should consider how your food is prepared. It is suggested that you cook foods with oils that contain monounsaturated fats such as olive oil, peanut oil, or canola oil. It is further recommended that you avoid or minimize your uses of vegetable or hydrogenated oils such as margarine, lard, or shortening. You should try to avoid frying foods and opt for grilling, roasting, broiling, or baking your meats.
You should also avoid saturated fats and processed foods such as dairy products, whole milk, egg yolks, and organ meats. Alcohol, salt, and sugar should also be reduced. You should however increase your use of low-fat dairy products and fish, thanks to the presence of Omega-3 fatty acids, which can work to reduce the levels of blood lipids.
When on a cholesterol lowering diet, fast food restaurants should be avoided because of the higher contents of fat and sodium. There are many examples of different meals that can be used while on a cholesterol lowering diet that includes all three major meals of the day, along with healthy snacks.
Breakfast
Choose from cereals and fruits, skim milk, an egg substitute (no yolk), and whole grain toast.
Lunches:
Choose salad with vinegar and olive oil dressing or sliced vegetables, vegetable soup, and a fresh fruit salad.
Dinners:
Whole grain roll, salad, carrots, lean meats, broccoli, and brown rice
Healthy snacks:
Consider nuts, fruits, pretzels, or low-fat yogurt.
A dietitian or nutritionist can help you in creating a diet if you are having troubles conforming to a cholesterol lowering diet.
