Cholesterol-lowering Diet
Cholesterol-lowering Diet – Here are some quick diet tips on lowering your cholesterol with slight changes in the foods you eat.
Cholesterol-lowering diet tips:
- Avoid or limit saturated fats whenever possible
- Reduce intake of simple, refined sugar-based carbohydrates
- Increase intake of complex, unrefined carbohydrates
- Increase intake of fruits, vegetables, and whole grains
- Decrease intake of red meat, particularly salty meats
- Eat more fish and lean white meat, such as chicken
1 – Avoiding saturated fat is what you really want to achieve here, as well as any products containing trans fats. Common food choices that contain these are high-fat dairy products, vegetable oil, fried or deep-fried foods, butter, liver, cookies, crackers, and other commercially processed foods.
Instead, try and choose mono and polyunsaturated sources of dietary fat, with good sources being safflower, sesame, soy, corn and sunflower oil, all forms of nuts and seeds, olive oil, peanut oil, and avocados.
2 – Cut down on simple, refined carbohydrates, such as those in table sugar, brown sugar, corn syrup, candy, baked pastries, granola bars, and processed cereals, because they contribute to problems with cholesterol levels due to the impact they have on insulin levels.
Sugar intake makes your body produce more insulin, which in turn increases the amount of glucose in the blood that gets stored as fat.
3 – Unrefined complex carbohydrates, on the other hand, tend to help lower cholesterol levels because they are a good source of fiber, which helps to move cholesterol out of the body via the bloodstream.
Plus, by lowering your hunger level, they prevent you from eating other foods that could be potentially higher in saturated fat.
4 – Pay attention to the fruits that are in your cholesterol-lowering diet and include as many as you can.
Blueberries, for example, contain a cholesterol-lowering antioxidant known as pterostilbene, should be consumed on a regular basis.
5 – When selecting meat-based protein sources for your cholesterol-lowering diet, you really want to watch the quantity of red meat you eat, especially salty preserved meats like ham or sausage.
Red meat is high in saturated fat and you should make an extra effort to choose the leanest sources possible.
6 – Eating fish is important to lowering your cholesterol because it includes omega-3 fatty acids, while white meat is a good source of lean protein.
Aim for 3 grams to 6 grams per day, with good sources being flaxseed, walnuts, salmon, canola and soybean oil, mackerel, herring, and sardines.
And that’s the latest news on quick tips for a cholesterol-lowering diet.
Tags: cholesterol, cholesterol lowering diet, diet, lower cholesterol, weight loss
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But I like my cholesterol high!!!
I need more info about low cholesterol diet tips?
sounds like common sense to me…
I have high cholesterol and want to lower it but statins make me sick. My joints ache and my leg muscles hurt too.
Is there anything else that lowers cholesterol without screwing up your whole body?
Thanks for the diet tips!
The Chinese have been using red yeast extract for centuries to naturally lower cholesterol levels.
It’s not expensive and you can buy it on eBay or at a health food store.
Does the red yeast rice extract really lower cholesterol?
thank you for this!
What’s the best way to lower my HDL cholesterol quickly?
I bookmarked this article. Thank you for good job!
Hello, good and explanatory article. I want to add a few mentions. If you have tight cholesterol, then you may wonder, will a low fat diet lower cholesterol? This is a serious inquiry, because it is a best known fact that the most efficient way to lower cholesterol is over diet. Certainly one component of a diet for lowering cholesterol will take on exists low in fat. Only this is unique part of the history. It is master to clear that it is the concentrated fats that you want to reject it from the foods you feed.
Hi, Thanks for the cholesterol tips. I’ve been trying to get mine under 220 for the last 3 months.