Lowering Cholesterol with Diet- 7 Ways to Do It

7 Habits to Drop Your Cholesterol

There are a few causes for high cholesterol in the bloodstream.  Having diabetes or hypertension can be a cause, and there is no known cure but may be controlled to some degree.  A few, like smoking may be reversed only by quitting the habit.    Cholesterol that is too high in some may be an inherited circumstance, which obviously is impossible to determine.  We will talk about diet adjustments you can take to control cholesterol, and ways for lowering cholesterol with diet that you can deal with cholesterol that perhaps you haven’t considered.

1.    Fiber.  Research has shown that if you should increase your soluble fiber by just five to ten grams each day may reduce LDL cholesterol by 5%.  Foods rich in fiber such as including oatmeal for breakfast, beans with your salad for lunch and broccoli for dinner are all wonderful options of fiber.  For snacks, good options are pears and oranges.

2.    Eliminate foods that are “double-whammy”.  Dietary cholesterol can increase the cholesterol, but saturated fat is still worse.  These so-labeled “double-whammy” foods that usually contain both are red meat, butter as well as fat-laden dairy.  By cutting down or eliminating any of these gives you a double hit for lowering your cholesterol.

3.     Watch out for Tran’s fats.  Since 2006, by law producers have been required with in the United States to record Tran’s fat on their dietary facts label.  However, they do not have to catalog it if it’s less than .5 grams for every serving.  Since you want nothing to do with even small amounts of these chemicals, look for hydrogenated or partly hydrogenated vegetable oils on the labels, even if Tans fats are not listed.

4.    Consume more fish.  Substitute fatty fish such as tuna or salmon for beef.  They’re full of omega-3 fat, which are polyunsaturated fat and much better for the cholesterol as opposed to saturated fats in red meat.  Read about salmon nutrition here.

5.    Eat eggs, but be aware the way you prepare them.  This goes for pretty much all food, as the saturated fat to fry them may be what boosts our cholesterol.  But eggs themselves are no longer on the cholesterol blacklist, as long as you don’t overdo the amount you eat.

6.    Choose the right oils.  If you follow the rule of choosing fats and oils (canola and olive oils are an example) with two grams or less of saturated fat for each tablespoon, those oils will help you maintain cholesterol levels.  The foods that use monounsaturated and polyunsaturated fats will be the ones to look for.

7.    Recognize what “low-fat” means.  The term “low-fat” means food contains three grams or less of fat per portion.  Knowing portion sizees, as should you eat more than one serving (and portion sizes can often be small), you could still be getting more fat than you think, including calories.

These are small things in keeping your cholesterol levels under control, but every bit helps for the long run.  It all comes right down to routine, and if you are making a series of changes in your diet routine over a period of time, the results are going to be there.

 

 


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One Response to Lowering Cholesterol with Diet- 7 Ways to Do It

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