The Effective Diet to Lower Cholesterol
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Lowering your cholesterol level don’t have to come expensively. If you want to lower your cholesterol without spending so much on medications, you can go on a diet to lower cholesterol.- Complex carbohydrates like pasta, potatoes, and whole grains 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.
- Go for 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.
- Go vegan for a while-that is, 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.
- Food with high sodium content is not healthy. 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.
- As much as possible, avoid too much 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.
- A diet to lower cholesterol doesn’t have to be without meat. 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.
To further aid you in your ideal, couple the tips with exercise and by kicking certain 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.
