As dealing with anything health related, the food you eat and your exercise habits are critical. Your eating habits are critical to reducing cholesterol, so that’s what’s included here.
Learn how to control your LDL and HDL. HDL is the good cholesterol and LDL is the bad cholesterol. HDL can actually move cholesterol out from your blood, while LDL allows it to form as plaque in your arteries HDL cholesterol can help by counteracting the bad LDL cholesterol.
Eating right and exercising helps to reduce cholesterol levels. Here’s what you can do:|Here’s a few things you can do:|Here’s some cholesterol lowering tips:}
1. Sandwiches made of lean turkey (non processed if possible) and some vegetables. Pass on any forms of hot dogs, bologna, salami and hold the mayonnaise. Stay away from highly processed food high in cholesterol.
2. Cold water fish such as wild salmon or halibut tend to be high with cholesterol lowering omega 3 fish oils. {Try wild some red salmon varieties, which tends to be high in omega-3 fatty acids (good fat.) Flax seed is another rich source of omega 3 oils.
3. Avoid Trans fats. It raises the bad LDL cholesterol levels, and it can also lower your good HDL levels Trans fatty acids can raise your bad cholesterol (LDL) levels while lowering the good cholesterol (HDL). Also avoid all processed foods containing hydrogenated oil or partially hydrogenated oil.
4. Eat nuts. While high in fat they contain the good (HDL) cholesterol. Look for walnuts mainly but also try almonds, macadamia nuts, cashews, and pecans. Nuts are high in fat, but it’s the good kind. (Also, use natural peanut butter instead of the normal kind which contains unhealthy Trans fats.)
5. Cut back on cholesterol clogging deserts and eat the healthier ones such as angel food cake, graham crackers, Jell-O, and fat-free frozen yogurt.
6. Consume foods high in fiber. Fiber rich foods that help to lower cholesterol levels include whole wheat bread, oatmeal, fruits, vegetables, beans, and some cereals.
7. Grill foods rather than fry them. If you’ve gotta have steak or burgers, try grilling them at home and choose lean meat or organic. This gets rid of some of the fats and tastes great.
8. Top salads with a low fat dressing. Watch if your dressing contains trans fat and cholesterol. Olive oil is good, although it has plenty in fats it’s the good cholesterol (HDL), and maybe add vinegar or lemon juice. Also, skip the bacon bits, croutons, and egg yolks.
9. Eat plenty of fruits and vegetables Fill your diet with plenty of fruits and vegetables. Thay have no cholesterol, the fiber fills you up and they have antioxidents.
Here’s some examples: green peas, broccoli, cauliflower, garlic, onions, spinach, water chestnuts, apples, oranges, mangos, papaya, pineapple, tomato, bananas, apricots, blueberries, and kiwi.
10. Avoid all fried foods as they raise cholesterol levels. Foods cooked in many fast food outlets are deep fried, which tends to raise your cholesterol levels. Try to avoid them.
11. Bonus tip: Use spices like pepper and oregano to add flavor to your dishes. They are a healthy alternatives to other toppings.
Just make some modifications and exercise regularly like walking, jogging, swimming, or playing basketball and you will have lower cholesterol in no time.
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B.J. Smith has been online since 1997 and runs several successful businesses.
Visit him online at: http://www.reducing-cholesterol.com |