Okay, your cholesterol level is high. What should you do to lower it? First step is to change your lifestyle. Although this is the most difficult of all, this is the first step towards lowering your cholesterol level. After all, bad habits are hard to break (smoking, drinking, etc.). The most important of all is to look at your cholesterol and diet habits.
In a cholesterol lowering diet all you have to do is eat foods that are low in cholesterol or free cholesterol foods. These types of foods are mainly fruits and vegetables. Fruits and vegetables have very high fiber content; this soaks cholesterol like sponge and disposes it out of the body. Increasing the fiber intake and carbohydrates lowers the risk of heart disease. It will prevent the development of colon related problems (this includes colon cancer). Apples, oranges and pears are high fiber foods. This includes oats and carrots. Pasta, whole grains and potatoes are samples of complex carbohydrates.
Another important of a low cholesterol diet is to decrease your total intake of saturated fat, calories, and cholesterol in the body to decrease weight. Remember, a healthy diet and maintaining a daily exercise routine are major factors in lowering your cholesterol level.
Food preparation is also important. Foods cooked with monounsaturated fats, such as canola, peanuts and olive oil, are a good idea. Minimize the use of hydrogenated and vegetable oils such as shortening, lard or margarine. Rather than frying or roasting try baking, broiling or grilling meat. Reduce eating processed foods and minimize saturated fats (organ meats, egg yolks, whole milk and dairy products). Opt for low-fat dairy products and lessen your sugar, salt and alcohol intake. Fish is high recommended because it has omega-3 fatty acids. It helps lower the blood lipid levels.
As much as possible, avoid fast food restaurants. Most of their menu has high sodium and fat content. Here are some healthy ideas for breakfast, lunch, dinner and smart snacks. The basics are the following:
* Breakfast - choice of fruits and cereals, whole grain toast, egg substitutes (egg without the yolk) and skimmed milk.
* Lunch – includes sliced veggies or salads, fresh fruit salad, and vegetable soup. Using olive oil and vinegar for dressing on the salad is suggested.
* Dinner – choices to consider are brown rice, broccoli, lean meat, carrots salad and wholegrain roll.
* Smart Snacks – low fat yogurt, pretzels, fruits and nuts.
If you are having a hard time of making changes with your cholesterol and diet, consult a nutritionist or dietitian so that you can work up some sample diets that suit your particular lifestyle.
