Cholesterol has become a frightening specter for many people today. Cholesterol is an organic molecule used by our body to maintain the cardiovascular system. Certain types of cholesterol in large numbers can cause health problems, such as heart disease. But do not worry; you can keep your cholesterol to stay in a healthy level by doing a simple diet and lifestyle changes. There are few methods to reduce cholesterol levels.
Lowering Cholesterol With Diet
Check the food you consume. Actually, most of the cholesterol you need has been produced by your body. However, food products derived from animals also contain additional cholesterol. Cholesterol-containing foods include shellfish, meat, butter, poultry, eggs, milk and cheese,. Any food that contains saturated fat or trans fats causes your body to produce more cholesterol.
Consume fat between 25 to 35% of the daily calories you need
Limit your cholesterol intake from foods to no more than 300 mg per day. If you have high cholesterol, limit your cholesterol intake to a maximum of 200 mg per day.
Polyunsaturated and polyunsaturated fats are a healthy
type of fat and can help lower bad cholesterol levels.
Eat fiber at least 25 to 30 grams per day
Foods that contain lots of fiber include whole grains (whole grains), fruits, vegetables, and nuts. Rapidly soluble fiber sources are oatmeal and oat bran. Both can reduce LDL cholesterol and reduce the absorption of cholesterol in your intestines.
Other foods that also contain lots of fiber that quickly dissolved are red beans, apples, pears, barley, and fruit prunes.
Consume complex carbohydrates.
Choose bread from whole grains and brown rice, and avoid white bread and rice. This action can increase HDL cholesterol levels and lower triglyceride levels, which is another cause of heart disease.
Eat nuts in sufficient quantities.
Walnuts and almonds contain lots of polyunsaturated fatty acids and can keep blood vessels healthy and elastic. Be careful, do not overdo in eating nuts, because the content of high calorie. A handful is enough. As with any other type of food, excessive amounts can make you overweight, and excessive weight can make you have a higher risk of heart disease. It’s all about balance diet.
Choose fish and avoid red meat.
Fish and omega-3 fatty acids reduce blood pressure and blood clotting risk. The doctors advise to consume fish at least 2 servings a week. Types of fish that contain lots of omega-3 fatty acids include mackerel, trout, herring, sardines, tuna, and salmon.
- In order for the nutrient content of the fish is not lost, you must burn or roast the fish.
- If you do not like fish, you can also get omega-3 fatty acids from other foods such as canola oil or flaxseed oil.
Use olive oil every day.
Olive oil contains antioxidants that can lower LDL cholesterol (“bad” cholesterol) without disturbing HDL cholesterol (“good” cholesterol). The FDA (US Food and Drug Administration) advises to consume about 2 tablespoons or 23 grams of olive oil a day to keep the heart healthy. Several studies have shown that the ability of olive oil to lower cholesterol is even better than extra-virgin olive oil.
Choose foods that can inhibit cholesterol absorption.
Foods rich in sterols (mostly found in plant foods) can help inhibit cholesterol absorption, and help reduce LDL cholesterol by more than 10%..
Suggestion takes your meal 6 times a day with small portions
A study in the UK showed that those who ate 6 times a day in small portions can lower cholesterol significantly than those who ate twice a day. And those who eat 6 times a day are consuming more calories and fat.