Some Tops Tips to Lower Your Cholesterol
Being diagnosed with high cholesterol can be quite frightening. While high cholesterol can be a serious health issue, there is no reason to panic and start eating only lettuce. Here are some top tips to help you lower your cholesterol and get on with your life.
1. Limit and Avoid Certain Foods: Foods that contain saturated or solid fats should be limited and/or avoided. These foods include: whole milk, cream, butter, egg yolks, cheeses, ice cream, processed meats (such as sausages, hot dogs, lunchmeats), fried foods, coconut oil, palm and palm kernel oil, high fat meat (such as duck or goose), and organ meats.
2. Increase Good Food Intake: Many foods increase cholesterol, but many foods can help to lower cholesterol levels. Good foods to eat include: whole grains (five to six servings daily), low fat or fat free dairy (two to three servings daily), lean meat and poultry (five to six ounces daily), fish high in omega 3 (at least two servings each week), nuts and seeds (four to five servings each week), fresh fruits and vegetables (five servings daily), and unsaturated oils and margarine for cooking.
3. Change Cooking Methods: Cooking methods can influence your cholesterol levels just as much as your food choices. Rather than frying, roast, broil, or grill meats and vegetables. Use canola, olive, or vegetable oil cooking sprays to sauté foods. Substitute low fat or fat free versions of dairy products, and use only egg whites rather the whole eggs. Rather than cooking with drippings or saved fat, cook with wine or marinate your food. Prior to cooking your meat, remove all skin and trim as much fat as possible.
4. Add Flaxseed To Your Diet: Flaxseed has been shown to reduce LDL (also known as bad cholesterol), as well as total cholesterol levels. Flaxseed provides a good deal of fiber, and flaxseed oil contains high amounts of omega 3 fatty acid. Try adding a tablespoon of ground flaxseed to a cup of yogurt, or on top of your breakfast cereal. Add a teaspoon of ground flaxseed to the mustard or mayo in your sandwich, or try baking it into all types of baked goods.
5. Increase Soluble Fiber Intake: Soluble fiber can be found in foods such as oats, beans, barley, peas, apples, rye, prunes, and berries. You can also get this type of fiber through many commercial supplements. Soluble fiber works to lower LDL levels by reducing the amount of cholesterol absorbed in the intestines.
6. Get Regular Exercise: There are plenty of recent studies that have shown that just thirty minutes of moderate exercise three times per week can reduce LDL, increase HDL, and improve heart health. Walking is one of the best forms of exercise and is the least stressful to your entire body.
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