Steps To Lower Your Cholesterol
Did your doctor tell you that you somehow have elevated cholesterol levels? Then you need to know, first of all, that it is absolutely necessary to change your lifestyle and diet. Even if your doctor will prescribe certain drugs in order to keep your cholesterol under control, you'll need to change your diet and become more active to maintain a healthy cardiovascular condition.
Nutrition is essential for a healthy heart. These simple tips can help you to have cholesterol levels in normal limits. Follow them and your life will be worry free!
Cholesterol: good and bad
Your body needs a small amount of cholesterol to function properly. However, some of us consume too much saturated fat, which leads to the increase of bad cholesterol in the body. Bad cholesterol, known as LDL (low density lipoproteins), transports about 65% of the total blood cholesterol, and this causes cholesterol deposits inside the vessels. At the opposite end, high density lipoproteins, HDL (good cholesterol) transports about 20% of the total blood cholesterol. Lipoproteins destroy the deposits of cholesterol on blood vessels and ensure the smooth movement of cholesterol without having to block the arteries. That being said, if you want to decrease the LDL and increase HDL, the first step is changing the food
Portion control with the help of the hand
Most Americans eat many meals in a day, with portions that are two times greater than those recommended which contribute to weight gain and also increase bad cholesterol. Here's an easy way to securely and efficiently control food portions: use your hand. A recommended serving of meat or fish is the one you can keep in your palm. A fair portion of fresh fruit is about the size of a fist. And a serving of cooked vegetables, rice, pasta has to fit into a slightly open punch.
Eating for a healthy heart
Load your plate with fruits and vegetables to help defeat the bad cholesterol. The antioxidants in these foods offer great benefits to your health. It has been demonstrated scientifically that when we eat more legumes, we tend to eat fatty foods, which is not recommended when we want to keep our cholesterol under control. Consuming more fruits and vegetables, can help lower blood pressure and to maintain a normal weight. Foods fortified with plant sterols, such as margarine, yogurt, also contribute to lowering the level of LDL.
Heart health is found in the sea
A healthy diet for your heart contains fish twice a week. Why? Because the fish is low in saturated fat and rich in healthy omega-3 fatty acids. Omega-3 fatty acids help lower the levels of triglycerides, a type of fat found in the blood, and, in addition, regular consumption helps to lower cholesterol. Consume fish such as salmon, tuna, and sardines, trout cooked in the oven and not roasted, because roasting will cancel its health benefits.
Start the day with whole grains
A bowl of oatmeal or whole grain will keep you full for a whole day. The fibers and carbohydrates from whole grains
make you feel fuller for longer, so you won't be tempted to eat as much at the other meals. They also help in weight loss. Other examples of whole grains include wild rice, popcorn, brown rice, barley, and wheat flour.