An Effective Diet To Lower Cholesterol

An Effective Diet to Lower Cholesterol

JB Anthony

You do not have to spend too much just to reduce your cholesterol levels. There are cost-effective and less strenuous ways to go on a diet to lower cholesterol.

- For your carbohydrates, you can go fore pasta, potatoes, and whole grains which are complex carbo and are good sources of energy minus the negative effects of fats. However, baked goods that have been commercially prepared to be watched out for since then can contain hydrogenated fats and saturated fats like coconut or palm oils.

- Eat more fish. Have at least two servings per week. Fish like albacore tuna, herring, lake trout, mackerel, and salmon contain omega-3 fatty acids, a certain type of oil that can lower levels of low-density lipoprotein (LDL), or bad cholesterol.

- Don't forget your vegetables. Try taking 20 to 30 grams of dietary fiber or fruits and vegetables every day. Soluble fiber is present in apples, barley, brown rice, carrots, legumes, oats, and strawberries, to name a few. Soluble fiber can lower blood cholesterol levels.

- Avoid foods that are high in sodium. Majority of the people who have high cholesterol levels also suffer from high blood pressure. This ailment can be aggravated with the intake of food rich in sodium or table salt, and processed food. Even antacids, cough remedies, and laxatives contain sodium. If you must take these medications, read their labels first and determine if there are more than 300 mg of sodium per serving. Avoid using those that exceed the limit. Salt can be replaced by herbs and spices.

- Limit your intake of alcohol and sugar. Both do not give the nutrients you will need, but they do contain many calories. They not only increase cholesterol levels, but they can also lead to gastrointestinal problems and diabetes.

- You don't have to avoid meat in your diet to lower cholesterol. But you do have to choose them carefully. Meats are commonly graded by their fat content as Choice, Good, or Prime. Prime grades have the most fat. You can also check the marbling, or the threads of white fat present through a cut of meat. The greater the marbling, the more fat. If you want to be more precise, avoid meat with more than three grams of fat per ounce.

Drop unhealthy lifestyles and habits like smoking and drinking. These vices can increase your risk of heart diseases and higher cholesterol levels. However, doing exercise, especially aerobic exercise, for at least 30 minutes for three times a week can lower your cholesterol and strengthen your body.

A diet to lower cholesterol alone may still not be enough though because even if you change your eating patterns but remain physically inactive, you will not feel the changes you are hoping for.

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