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9 Simple Tips for Lowering Cholesterol

By Edited Nov 13, 2013 0 0

What is Cholesterol and why is it important?. Cholesterol is the fat produced in your liver and it is crucial for your body to work normally.

There are three types of cholesterol:

LDL (low density lipoprotein)

    HDL (high density lipoprotein)

    Triglycerides

        There are several prescription medications available on the market today to help you combat high cholesterol, but you can help reduce your cholesterol level by using these 9 simple steps:

        Understanding “Low-Fat”

        Not being able to understanding how to read nutrition labels is one way people misjudge just how much fat intake they are consuming. Foods that claim to have “low-fat” significantly contribute to your fat intake if you eat more than one serving. Generally speaking, if the nutrition label claims that the product has “low-fat”, it just means that the product has 3 grams or less per serving, but be sure to check the serving size on the label, because you will have to account for the extra servings as well as the extra calories that go with those extra servings.

        Eat more fiber

        A simple diet can help you cut your LDL cholesterol by 5%. For breakfast, start the day off with cereal oatmeal, for lunch have a salad with a side dish that has fiber such as beans, and for dinner, have something like broccoli and lean meat, with a snack of an orange or pear after that. Research indicates that by increasing your soluble fiber intake by 7 to 10 grams each day will result in that 5% drop mentioned above.

        Egg Diet

        The good news is that eggs are no longer considered on the list of food items blacklisted for lowering your cholesterol, as long as you eat eggs in moderation. An egg has about 213 milligram of cholesterol, and the daily medical recommended cholesterol intake is 300 milligrams. So if you’re intending on eating eggs, substitute your meat for veggies or adjust your daily diet to take this into account.

        Breakfast

        The most important meal of the day is your morning breakfast, and starting it off the right way is very important in helping to keep your LDL cholesterol low. Start off with either a hot or cold cereal such as oat bran or oat meal, adding either a banana or other fruits to boost your fiber intake. These high fiber meals contain 2 grams of soluble fiber and up to 4 to 6 grams of fiber per 1 cup of serving.

        Reduce Saturated Fat

        Limit your intake of saturated fat, especially from foods rich in it and you’ll help reduce your intake of cholesterol.

        Trans-Fat Sources

        In 2006, the Food & Drug Administration required all food manufacturers to report the amount of trans-fat contained on all edible food items. Typically food manufacturers don’t have to report food that contain trans-fat if it’s less than 0.5 grams per serving. Hydrogenated foods like vegetables might report 0 grams of trans-fat but it’s advisable to check the ingredients on the nutrition label.

        Eat more Fish

        Twice or three times a week, substitute your fatty meat protein such as beef for fish instead. Ideal types of fish to eat are tuna and salmon, these and many other fishes are rich in fish oil called omega-3, it’s a type of polyunsaturated fat, and will help lower your cholesterol level, when it’s substituted for trans and saturated fats in your meal.

        Finding the Right Fats for You

        Follow this simple rule and you’ll easily find foods that are low in cholesterol and saturated trans fat, “choose oils and fats that contain 2 grams or less saturated fat per tablespoon”. In other words, food cooked in canola oil or olive oil will help you cut your cholesterol levels.

        Tropical Oils

        It’s common to hear today that coconut and palm oils have no adverse affect on cholesterol levels, but there is no conclusive research to prove whether this is true or not. There are so many "trans-fat" free products available on the market today, but all that is happening is that these "trans-fat" free products are now being replaced with saturated palm and coconut fats. To really help lower your LDL cholesterol level, look for products that contain polyunsaturated and monounsaturated fats.

        These are just some simple tips and advice on cholesterol fighting foods, it’s highly advisable that every adult over the age of 20 years old gets a cholesterol test done every couple of years, and when in doubt, always visit your medical health care provider for an educated opinion on your problem.

        HDL-Cholesterol-Diet

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