Table of Contents
- 1 Delicious Ways to Reduce Cholesterol With Out Drugs
- 2 Fast and Effective Means to Reduce Cholesterol
- 3 How To Reduce Cholesterol
- 4 How to Reduce Cholesterol Quickly
- 5 Reduce Cholesterol And Lower Coronary Risk
- 6 Reduce Cholesterol With Celery
- 7 Cholesterol Lowering Drug Choosing Guide and Tips
- 8 The Causes and Tips to Reduce High Cholesterol
- 9 Tips for Making A Good Low Cholesterol Meal
- 10 10 Tips to Lower Cholesterol Without Statins
- 11 Tips for Lowering Cholesterol
Delicious Ways to Reduce Cholesterol With Out Drugs
Cholesterol is a wax-like substance that is present in the cell membranes of body tissues and is carried in the blood plasma. It is a sterol; a combination of alcohol and steroid and is also called atherosclerotic plaque. The body requires cholesterol in order to form and sustain cell membranes, help with the production of bile and aid the metabolism of fat soluble vitamins.
Over time, cholesterol builds up on the artery walls and this condition is known as atherosclerosis. Atherosclerosis was thought to be an affliction of the elderly until the 1950’s when American pathologists were sent to Korea by the Pentagon to study the bodies of servicemen who died during the conflict.
They autopsied around 2000 soldiers and found that approximately 75% had waxy, yellow deposits on the walls of their arteries; a shocking statistic considering the average age of the soldiers was 21. Their findings astonished the scientific community as it highlighted the onset of heart disease in the very young.
LDL and HDL Cholesterol
There are two different types of cholesterol; low-density lipoproteins (LDL) and high-density lipoproteins (HDL). HDL is commonly known as ‘good’ cholesterol and LDL is recognised as ‘bad’ cholesterol. LDL has been markedly linked with heart disease, whereas HDL is thought to reduce the chance of a heart attack.
It has been estimated that approximately 25% of Americans are at risk from heart disease due to atherosclerosis, and around 10% have such high levels that doctors are left no choice than to prescribe cholesterol reducing drugs.
Foods that Lower LDL Cholesterol
There are a number of foods which are believed to significantly lower LDL cholesterol. Fibre-rich foods are said to be particularly beneficial and will not only lower ‘bad’ cholesterol, but also help the bowel to function properly, lowering the risk of colon and bowel cancer.
There are many other foods that can help the body fight back against these dangerous deposits.
- Fibre-rich foods, particularly oat bran, barley and wheat bran. They can be eaten as a cereal for breakfast and sprinkled onto other foods. Pearl barley can be added to soups.
- Apples and pears also have considerable amounts of soluble fibre and should be enjoyed on a daily basis.
- Beans and pulses are high in fibre and low-fat. They also contain lecithin, a nutrient that lowers cholesterol.
- Try to incorporate kidney, fava, borlotti and other dried whole-foods into your diet; there are many different types of lentils and pulses that are delicious in soups and stews.
- Avocado contains prolific amounts of monounsaturated fat, which helps to reduce LDL cholesterol and has many other health benefits including anti-cancer properties.
- Raw carrots are rich in a fibre called pectin that is renowned for minimizing cholesterol.
- There are a number of fruits that also contain pectin, including; apples, citrus fruits, strawberries, raspberries and other red or black berries.
- Shitake mushrooms are widely used by the Japanese and include a compound called lentinan, which not only lowers cholesterol, but is also thought to be anti-cancerous and may help to boost the immune system.
- Garlic is a super food and is well known for its blood-thinning properties. It also contains a substance allicin which is thought to prevent the body retaining LDL cholesterol and research has shown that the equivalent of one clove per day can lessen ‘bad’ cholesterol by 10-15% in the majority of people.
- Root ginger has been used in Chinese medicine for centuries and has numerous health benefits. It can be added to stir-fry’s (using healthy sesame oil) and other vegetable dishes.
- Nuts are naturally high in omega-3 fatty acids and are known to significantly reduce blood cholesterol; walnuts, pecans, hazelnuts and almonds are especially beneficial.
- Sesame seeds are rich in phytosterols. These compounds are said to substantially lessen LDL cholesterol.
- Other foods containing phytosterols include; celery, lettuce, asparagus, spinach, tomatoes, ginger, squash and strawberries
- Safflower, canola, soybean, and olive oil are monounsaturated and are an excellent source of omega-3 fatty acids. Research indicates that they can decrease atherosclerotic plaque by up to 15% when eaten regularly.
- Salmon, tuna, sardines and mackerel contain considerable amounts of omega-3 fatty acids, which have many health benefits and are essential for brain and eye function.
- Prunes are a wonderful source of antioxidants and fibre, which is known to reduce LDL cholesterol
- Alfalfa sprouts contain a substance called saponin, which is thought to obstruct and inhibit the formation of atherosclerotic plaque in the arteries.
If you have high cholesterol or a family tendency towards atherosclerosis it is best to avoid processed and prepared foods, fried food, food containing animal fats or animal products, high-fat dairy products and food containing either saturated fat or trans fats.
Research has revealed the key to lowering LDL cholesterol is a healthy, balanced diet that incorporates plenty of soluble fibre and at least five portions of fruit or vegetables a day. This combined with regular cardiovascular exercise should help keep the heart healthy and provide numerous other health benefits as well.
Fast and Effective Means to Reduce Cholesterol
Is there really a fast way on how to reduce cholesterol? It may be easy to acquire fats on your system, but it can take quite a while and lots of efforts on your part to lower your cholesterol levels. If you want fast results, you have to be very dedicated and serious on how you will go about the matter.
You must never think that increasing your cholesterol levels is only natural as part of getting older. This is not the same as wrinkles and other facial lines, nor is it the same as grey hairs, which you cannot prevent from happening.
This is why you really have to be intent in finding ways on how to reduce cholesterol fast while you are still not suffering from the consequences that this will inevitably bring about. If the condition is serious, your doctor will recommend drugs that can help you lower your cholesterol levels. You must also start eating healthy and right, exercise regularly and do your best to lose those excess pounds.
Your doctor can determine if you must go under medication for your cholesterol or you must first try the other ways to help reduce its levels. Usually, the people who are given drugs for this goal are those who are suffering from other health risk factors, like diabetes and heart disease. In this case, there are certain medicines that you may be prescribed to take like Statins, Niacin, bile acid resins and Ezetimibe.
If you are not required to take medicines, you must start on eating right by staying away from foods that have high amount of saturated fats, like egg yolks, full-fat dairy products and fatty meats.
Exercise will help you lower your cholesterol levels because this will provide increased physical activity that can lower triglycerides and boost the good HDL cholesterol on your system. Losing weight will also provide some light on your problem by giving you the same good effects like what you can achieve through exercise.
It is not that easy to learn how to control and adjust your lifestyle in order to follow steps on how to reduce cholesterol. You need to focus because in the long run, you are the one who is going to benefit from all your hard work.
How To Reduce Cholesterol
This article can explain to you how to reduce cholesterol. Cholesterol is a fat-like substance from a group of animal origin sterols. We cannot talk that the increase in blood cholesterol levels necessarily lead to atherosclerosis, but it is although a risk factor of the plug.
Reducing cholesterol should be your goal.
First of all, cholesterol-lowering lifestyle changes necessary, namely, low-cholesterol diet to go on, lose weight, quit smoking, and begin to play sports. The least useful products are those that with high cholesterol and saturated fats (meat, poultry, dairy products, whole milk, lard, palm and coconut oils).
Cholesterol from these products is retained in the body and “settles” on the walls of arteries. Regular exercise can bring significant benefits: lower cholesterol and increase low-density cholesterol levels of high density. Coronary heart disease, hypertension, stroke, complications of atherosclerosis are the main causes of death among adults.
How to reduce cholesterol by niacin?
Large doses of niacin (also known as nicotinic acid) can lower both total cholesterol and LDL-cholesterol. But remember that a sharp increase in the consumption of niacin can cause severe redness of the skin, intestinal disorder, and sometimes disrupts the liver.
How to reduce cholesterol by vitamin C?
Researchers at the University of Paul Jacques have found that vitamin C raises levels of protective HDL-cholesterol levels in older people, which he examined. He believes that 1 g per day can increase HDL by 8%.
How to reduce cholesterol by vitamin E?
French and Israeli scientists found that 500 international units of vitamin E per day for 90 days significantly increase HDL levels.
The study showed that 2 g of calcium carbonate per day reduces cholesterol by 25% for 12 months.
How reduce to cholesterol by weight reduction?
Watch for body mass. Better than you, the more cholesterol your body produces; each increase in body weight by 0.5 kg increase in cholesterol level 2. A well-known Fremingem Heart Study found a clear link between blood cholesterol and body weight.
Switch to olive oil. Olive oil and some other foods such as nuts, avocados, canola and peanut butter are high in fat completely different?
Although previously it was thought that monounsaturated oils have a significant effect on cholesterol levels, now think that they are actually lower its levels.
How to Reduce Cholesterol Quickly
So you want to learn how to reduce cholesterol quickly. It can be a tricky task, but with the right commitment and dedication, yes, you can get those numbers down.
Here are 5 techniques to help you lower cholesterol fast and be on the way to a healthier heart.
1. Do vigorous exercises at least 30 minutes daily
Most public health organizations recommend 30 minutes of daily moderate exercise to lower cholesterol. But if you’re looking for how to reduce cholesterol quickly, you should do vigorous exercises. So if you normally walk after work daily, why not run instead. If you regularly do 10 laps in your community pool, do 20 laps, and you’ll be that much nearer to your cholesterol level goal.
2. Double your intake of dietary fibre, especially soluble fibre
One of the best ways to get those numbers down is to increase your intake of fibre, especially soluble ones. Oatmeal, vegetables, fruits and whole grain cereal… these foods are healthy for you and are great for reducing cholesterol. So if you want to lower cholesterol fast, you can eat oatmeal for breakfast and dinner. Add some fruits and vegetables on the side for a healthy, delicious meal you’ll enjoy.
3. Lose that excess weight now
If you’re carrying some excess paunch, you need to start shedding that excess fat now. The problem with excess body fat is that it causes your body to not metabolize cholesterol very well, so it means more cholesterol in your blood unable to be eliminated. So you need to make the commitment to get your weight down to a healthier, more manageable level.
4. Consider taking supplements to lower cholesterol
Many people have been able to reduce cholesterol with supplements. Some of the popular ones include red yeast rice, fenugreek and niacin. Of course, it is very important to talk to your health care practitioner first before taking any of these things. This is especially true if you’re taking any maintenance medications, as these supplements can have interactions with the drugs you’re taking.
5. Keep your eye on the goal and be determined to succeed
This is probably the most important thing you need on how to reduce cholesterol quickly. To lower cholesterol fast, you need to make a commitment to follow these steps until you reach your goal. The problem with people nowadays is the fact that they want quick fixes that magically make the problem disappear – but well, it doesn’t quite work out that way.
If you really want to reduce your cholesterol level fast, you truly need to keep your eye on your goal and not give up. Stay committed, and you will soon see those numbers drop. So, lower cholesterol fast with exercise, diet, weight loss, supplements, and the most important thing of all: determination.
Reduce Cholesterol And Lower Coronary Risk
For people afflicted with high blood levels, this is important advice that should be heeded. But how do you go about this? Can making changes really result in cholesterol reduction? Where does it come from in the first place?
Our body makes most of it and the rest is derived from foods we consume. We can take steps to reduce cholesterol by implementing dietary changes and changing certain habits that may be contributing to higher levels.
Living a sedentary lifestyle and smoking contributes to this condition. Carrying unwanted pounds also plays a roll. As well, cholesterol reduction means changing what we eat, how we prepare it, and incorporating certain foods into our diet that are known for their cholesterol lowering effects.
Try to consume fish at least twice a week. Fatty fish can make an important difference if you are trying to reduce cholesterol. When choosing meat, select lean menu items. Grill, bake, roast, or broil these instead of frying. Cut back on the amount of salt you use for flavouring and use herbs instead. Switch over to low-fat or fat-free dairy products.
Plan to incorporate whole grain and high-fibre foods into your diet and make these permanent additions. Include almonds and avocados, soybeans, garlic and mushrooms, oat bran, beans (kidney, pintos, black, navy), flax seeds and onions. These foods are known to offer benefits in relation to cholesterol reduction.
Get into the habit of using olive oil or polyunsaturated or monounsaturated oils. Remember, certain oils are high in saturated fat and should be eliminated or avoided.
You may have heard about statin drugs. These medications can reduce cholesterol but increasing attention is being focused on the serious side effects that have arisen with their use. Because of these risks, many people are turning to alternative approaches when attempting cholesterol reduction.
Reduce Cholesterol With Celery
Eating raw celery is an excellent and healthy way to reduce high cholesterol blood levels. According to tests by researchers at the University of Chicago, celery reduces cholesterol levels by as much as 7 points with as little as 2 stalks a day.
Not all the cholesterol that causes problems comes from food. The liver manufactures up to 75 percent of the cholesterol in the body. It is in the liver that cholesterol is manufactured and broken down by special enzymes to be removed from the body. Celery aids this process by increasing bile acid secretion. Laboratory studies also indicate that butyl phthalate, a chemical in celery, may help reduce high cholesterol.
Medical experts say that celery is good for people with circulation problems because celery fights fat. Serious circulatory problems can be caused by too much cholesterol in the blood. Heart attacks and strokes are the two most common complications caused by hardening and blockage of the arteries. Celery contains chemicals that stimulate the elimination of fat throughout the body says a physician at the University of Italy in Milan.
Celery is high in calcium. High calcium intake invigorates the endocrine system which releases hormones that break down fatty build-up in cells. The adrenal and thyroid glands secrete the hormone adrenaline and thyroxin respectively, which help to burn accumulated fats in the body cells. The pituitary gland secretes at least nine known hormones which influence body weight gain and loss.
By aiding the body’s processes in dissolving already accumulated cholesterol on the interior walls of the arteries, known as plaque, and helping the liver to metabolize and prevent additional formation of cholesterol, celery is an excellent food for cholesterol control.
Cholesterol Lowering Drug Choosing Guide and Tips
The presence of cholesterol in the blood is often seen by many as a foreboding element that could harm the human body. However, it is important to note that the system is actually in need of the substance in the bloodstream. Incidentally, there are two types of cholesterol that you can find inside the human body. These types are the high density lipoprotein and the low density lipoprotein. The HDL is classified as the good cholesterol while the LDL is the bad cholesterol.
The high levels of high density lipoprotein cholesterol can actually help the reduction of the LDL or the bad cholesterol. The low density cholesterol is associated it being the cause of heart diseases and other ailments. To ensure that the systems works and functions to its full, the cholesterol lowering drug is used to support it.
Treating High Cholesterol
A person who is diagnosed to have high levels of bad cholesterol needs to make certain lifestyle changes to assist the body on decreasing the levels of cholesterol. However, there are times when the high level of bad LDL is genetically passed on. This would mean that lifestyle changes may not be enough to reduce the levels to an acceptable level. Eventually, the cholesterol lowering drug would have to be sued to reduce effectively the LDL.
There are hundreds of cholesterol lowering drugs in the market. These range from the simple problems of high cholesterol to the more pressing conditions. One very popular cholesterol lowering drug is the statins, which include the medications of simvastatin, atorvastatin, and rosuvastatin.
It is important you note the side effects of the cholesterol lowering drug on the body. Some of the cholesterol lowering drugs will not work well on some people. Everyone have varying responses to the cholesterol lowering drug offered in the market. A common side effect of these medications is muscle pain. For those who cannot stand these muscle pains, it is suggested you consult your doctor and shift to another cholesterol lowering drug.
Alternative medications to the cholesterol lowering drug include the Ezetrol and the Ezetimibe. If the statins and these Ezetrol drugs do not work out the way you want them to, then you could shift to another cholesterol lowering drug that has fibrates. However, it has been noted these old treatments will work much better with modern medications.
Smoking is also a factor that increases bad cholesterol in the body. To reduce the quantities of the LDL, you need to quit smoking and use the cholesterol lowering drugs together. In fact, giving up smoking will also decrease heart attacks and other ailments. Alcohol is also needed to be reduced. However, if taken in moderate quantities, this can actually help negate the effects of bad cholesterol. Nevertheless, if taken in excess, it can harm the body.
The Causes and Tips to Reduce High Cholesterol
The causes of high cholesterol are numerous and common. If you don’t have high cholesterol and you’re looking for a preventative measure, I applaud you and your efforts. Prevention is the best solution.
There is a tipping point at a certain level where you enter a danger zone. Although it takes years of bad habits and age to amplify the problem, cholesterol only becomes a problem at a certain point. At this high point, you have to start changing your diet and exercise in order to prevent heart disease. The problem is you are no longer allowed to have a balanced diet. People with high cholesterol are told to avoid high cholesterol foods and for some, this is the only source of protein and important nutrients.
Your job is to understand what causes high cholesterol in order to keep your levels at bay. The first aspect of cholesterol that everyone needs to know about is that there are 2 different types.
Good Cholesterol (Also known as, HDL cholesterol) – This is the type of cholesterol in the body that removes extra cholesterol from the body. You see, the body needs cholesterol to form cell membranes, produce vitamin D, produce bile to digest fat, and many other things. You don’t need too much cholesterol in order to follow through on these different processes. Your body uses HDL cholesterol in order to remove the entire extra.
Bad Cholesterol (Also known as, LDL cholesterol) – This is the type of cholesterol that brings cholesterol to the rest of the body. Out of all the causes of high cholesterol, this has to be one of the most prominent. This type sends cholesterol to the cells. It is more likely to be turned into plaque by free radicals. When your cholesterol turns into plaque, it builds up on the artery walls. One day when you’re not aware, the bubble of plaque bursts and unleashes blobs of fat that get stuck and have the tendency to cause a heart attack.
The causes of high cholesterol really have to do a lot with the different types of cholesterol.
1. Overeating Saturated Fat Foods
If you eat foods with high saturated fat content, you are at a high risk for high cholesterol. Ingesting saturated fat always increases the level of cholesterol the body produces. The liver understands that there is fatter to process so it creates more cholesterol to take care of it. Remember, cholesterol is used in the production of bile. Since bile is necessary in order to process fat, cholesterol is required in order to produce bile.
In addition, fat is also turned into triglycerides or the basic form that is stored in the body. Cholesterol is required to transport this to the cells. Again, the more fat eaten the more that has to be stored in the body. This is an additional burden that has to be carried through the blood and increases the constant level of cholesterol.
2. Lack of exercise
This is another one of the larger causes of high cholesterol in the body. Exercise is shown to increase levels of good cholesterol in the body. If you don’t exercise, your good cholesterol will ultimately be lower. If your good cholesterol level is low, there is not enough of it to transport all the excess out of your body.
Studies have shown that genetics has a lot to do with different cholesterol levels. Even if you stay on a healthy diet and exercise, you can still have high cholesterol. This is one of the causes of high cholesterol that is very difficult to explain and treat.
Now that you know what it takes to reach high levels of cholesterol, try to prevent that from ever happening by keeping fit, eating healthy foods, and above all, by taking the right supplement. If you are at risk for high cholesterol, it is recommended that your daily supplement be specific for high cholesterol. Studies have shown the preventative powers of cholesterol lowering supplements. Their ingredients are a special blend of different cholesterol managing substances, vitamins, and minerals.
Tips for Making A Good Low Cholesterol Meal
Cooking is often a task that many people think is precise. They follow the exact ingredients stated in that recipe that forms it. When creating this low cholesterol meal, they foresee that this will be a hard dish to prepare. However, this notion is a false and wrong one. Most low cholesterol meals can easily be created with the same procedures in cooking ordinary meals. To get a general idea about to cook these tasteful yet healthy dishes, consider some of these tips below.
Tip 1 – choose your meals wisely
The easiest way to create a low cholesterol meal is to replace some ingredients in the dish with low cholesterol ingredients. For example, in creating chilli, you can change the red meat ingredient with turkey. Technically, the other ingredients of the dish are actually quite low in cholesterol content, and you do not have to change it. In essence, you now have this low cholesterol meal that tastes practically the same as the previous recipe. In as much as you may want to retain the flavour of the dish, you just tweak a little of the flavour to release other high cholesterol causes in the dish.
Some meat ingredients have this certain portion that is relatively low in cholesterol content. As a whole, however, the red meat ingredient is high in cholesterol content. If you cannot avoid using the red meat as part of the low cholesterol meal, try to use the leanest portion of the meat.
Chicken is considered as a great substitute for the low cholesterol meal. It is important you cook this ingredient properly and remove the skin as this contains a high level of fat and cholesterol. In addition, fish and seafood are considered as great alternatives for the low cholesterol meal.
Tip 2 – use the right cooking techniques
There are plenty of low cholesterol ingredients out in the market. However, the low cholesterol meal with the low cholesterol ingredients will consequently, lose their usefulness if they are cooked incorrectly. To retain the effectiveness of the low cholesterol meal, you need to alter some cooking techniques to make the dish perfect for you and your family. Experts have shown proof that by changing the cooking pattern you actually reduce the cholesterol content of the meal.
Another important factor you should remember in cooking the low cholesterol meal is that the additional ingredients will add cholesterol to the dish. Therefore, it is important that as much as possible, you must try to limit the use of butter, cream and oil in cooking it. The low cholesterol meal should be cooked in a healthy manner. If you have to fry the dish, substitute the oil with olive virgin oil or canola oil. The best idea for cooking the low cholesterol meal will be to steam or grill it.
10 Tips to Lower Cholesterol Without Statins
1. Modify your diet plan.
A plant based diet program that consists of larger quantities of veggies, fruits, as well as whole grains, in addition to meat product alternatives such as beans reduces cholesterol levels naturally.
2. Get a plant sterols supplementation.
Plant sterols, usually referred to as plant stanols, are the plant form of cholesterol and if taken in adequate quantities, they prevent the absorption of human cholesterol within the small intestinal tract. There are products which possess plant sterols, including special margarine, yet they likewise consist of chemical substance, therefore you’re better off having a two-gram everyday supplement.
3. Kickoff morning by having oatmeal
Oatmeal is literally the most effective food defence against cholesterol. The explanation is that oatmeal consists of soluble fiber that transforms into a gel inside the body system, that aids you feel stuffed as well as disrupts the digestion for cholesterol, blending it away from your body. Oat bran as well as cold oat cereals, such as Cheerios, accomplishes this as well.
4. Have 8 to 10 hours of sleeping every night.
Sleeping deprivation raises low density LDL cholesterol, referred to as the “bad” cholesterol, brings about hypertension, and results in over-eating. In case you snore, or perhaps discover yourself extremely sleepy throughout the day, get inspected for the typical and harmful sleep problem referred to as sleep apnoea.
5. Examine your Vitamin D level.
Vitamin D shortage is connected to high cholesterol levels. The body system’s capability to synthesize Vitamin D coming from the sun decreases as you age. Get your vitamin D levels inspected by using a blood test. In case your level is low, get a day to day vitamin D supplement.
6. Have your blood sugar level inspected.
You ought to be seeking out a fasting blood sugar level of 100 or even less. A too-high blood sugar level results in high LDL cholesterol (“bad” cholesterol) as well as high triglycerides that are a harmful blood fat which is a cholesterol residue.
7. Consume less gluten.
Our American high-gluten, wheat-based eating habit results in weight problems as well as to inflammation, that research study reveals might be an in fact, a more harmful cardiovascular disease driver compared to cholesterol. In case you do consume wheat products, ensure they are whole grain and also keep away from multi-grain products that are no healthier in comparison to baked goods produced with refined flour.
8. Workout 1 hour every day
A vigorous one-hour stroll can aid decrease cholesterol levels, hypertension, as well as develop your heart’s collateral blood circulation.
9. Get a red yeast rice supplement such as Lowerol.
Red yeast rice is a natural ingredient commonly used in Chinese medical treatment. It consists of a compound which is chemically similar to the active ingredient of a statin medicine. Consume it with your physician’s recommendations.
10. Cover your food with cinnamon.
In a study scientists discovered that approximately 1/2 tablespoon of cinnamon on a daily basis reduces overall cholesterol by 26%. Cinnamon is actually also an exceptional way in order to get heart healthy food items, such as low-fat cottage cheese as well as Greek yogurt, taste great, and when you spray it upon your oatmeal as well as other foods, you’ll be boasting your morning meal’s cholesterol-fighting power.
Tips for Lowering Cholesterol
Tips for lowering cholesterol here includes the type of foods to avoid and also what type of food that you should take in your diet in your everyday meal.
1. Avoid trans fat baked goods that are available commercially, semi hydrogenized margarine, snack foods and processed foods are the most common foods contain fatty acids trans. Onion rings and fries is delicious, but contains trans fat, which is very high. Fat-trans fat is bad for cholesterol levels. Note also that there is trans fat content on food labels where it will usually be listed under the saturated fats.
2. Limiting intake of foods containing high saturated fat and cholesterol saturated fats found in most animal or animal based foods. This includes full-fat dairy products like milk, butter, whole milk, cheese and mayonnaise and fatty meat (beef oil, pork fat, fat from beef and chicken). Some plant-based foods (coconut oil, coconut milk) also contain high saturated fats.
3. You should reduce your intake of all meat and animal products because it will increase the level of LDL cholesterol in your body. Other foods have high cholesterol levels are as shrimp, crabs, oysters and squid. However, the internal organs (liver, brain, kidneys and intestines) and egg yolk are sources of higher cholesterol levels. You can still take two to three eggs a week, but make sure you reduce your intake of animal fat in the diet.
More Tips for Lowering Cholesterol Below:
4. Use more mono-unsaturated fat (MUFA) and polyunsaturated fats (PUFAs) unsaturated fats found in products derived from plant sources such as nuts, seeds and vegetable oils.
There are two types of unsaturated fats: mono-unsaturated and poly-unsaturated. Both types are useful because they help lower LDL cholesterol. You can find mono-unsaturated fats in the oil plants such as canola, olive and peanut oil. Resources for poly-unsaturated fats include plant oils (corn, sunflower, soy) and nuts (almonds, hazelnuts). Another type of poly-unsaturated fats is good for healths are omega-3 fatty acids found in salmon and tuna.
5. Increase fibre intake There are two types of fibre: soluble and insoluble. Most of the soluble fibre (such as beta glucan, pectin, etc.) can be obtained in large quantities in oats, barley, legumes and some fruits such as apples.
Insoluble fibre found in fruits, vegetables, seeds and whole grains found in large amounts in whole grain breads and breads and some breakfast cereals. You have to take a combination of both types of fibre by adding high-fibre foods in your daily diet.
The recommended amount of fibre intake is 20 to 30gm per day, where at least 6gm of which must consist of soluble fibre.
Hope these simple tips for lowering cholesterol will be able to help to keep the cholesterol level in control.
But, should you find it too troublesome to remember all the foods to avoid and what food that should be taken a lot and sometimes, it is not because we don’t want to consume foods that are good for our health, we found that those foods are less tasty then you may try this green tea after the meal.
Sumit De is involved in healthcare market research since 2009. He is passionate about helping people with the right information. He has written many articles on hair care along with other health care topics.