Treatments
- Exercise
- Diet Changes
- Lose Weight
- Limiting Alcohol Intake
- Stress Management
- Medications
- Raising your HDL Level
- Stop Smoking
- Niacin Medication
- Birth Control Pills
- Lowering LDL
- Vitamin C
- Whole Grains
- Exercise Routines
- A Good Sleep
- Medication Advice
- Alternative Medications
Categories
Lowering Your Cholesterol by Making Changes to Your Diet
Aside from committing to a regular aerobic exercise program (one that will raise your heart rate for 20-30 minutes), losing weight, quitting smoking, managing stress, limiting your alcohol consumption to one or two drinks a day maximum, and being prescribed cholesterol-lowering medication if needed, making a change in your diet will not only help you lower and maintain your cholesterol level, but it will also help you maintain a healthy heart
It has been suggested that people who use the low carbohydrate Atkins Diet, the balanced Zone Diet, and the low Fat Pritikin Diet show lower levels of cholesterol. If you choose any one of these diets, make sure to study it well, discuss it with your doctor before beginning it, and follow it faithfully.
However, planned diets such as these are not always, if ever, necessary. By making a few changes to your diet and eating style, you can lower your cholesterol just as effectively.
Start limiting your intake of foods that are rich in saturated fats such as high-fat processed meats, full-fat dairy products, butter, lard, cream, cheese, egg yolks, foods that have been fried and many processed foods. Stay away from starchy white breads and pastas since these foods increase your blood cholesterol level. You should also start limiting your intake of trans fats as these seem to act like saturates and increase cholesterol levels. Trans fats are a side effect of food processing and are found mainly in pre-packaged and takeout foods.
At the same time, start increasing your intake of foods that are rich in polyunsaturated fats and monounsaturated fats such as pure vegetable oils and spreads, some vegetables, olive oil, avocados, nuts and seeds. Fish is a healthy alternative to steak and consider adding garlic to your foods, as it is a seasoning that helps lower cholesterol levels. You should also take a look at the way you prepare your food. Opt for baking rather than frying.
As with any new diet or change in eating habits, make sure to check with your doctor to find out what options are the healthiest and safest for you.
It has been suggested that people who use the low carbohydrate Atkins Diet, the balanced Zone Diet, and the low Fat Pritikin Diet show lower levels of cholesterol. If you choose any one of these diets, make sure to study it well, discuss it with your doctor before beginning it, and follow it faithfully.
However, planned diets such as these are not always, if ever, necessary. By making a few changes to your diet and eating style, you can lower your cholesterol just as effectively.
Start limiting your intake of foods that are rich in saturated fats such as high-fat processed meats, full-fat dairy products, butter, lard, cream, cheese, egg yolks, foods that have been fried and many processed foods. Stay away from starchy white breads and pastas since these foods increase your blood cholesterol level. You should also start limiting your intake of trans fats as these seem to act like saturates and increase cholesterol levels. Trans fats are a side effect of food processing and are found mainly in pre-packaged and takeout foods.
At the same time, start increasing your intake of foods that are rich in polyunsaturated fats and monounsaturated fats such as pure vegetable oils and spreads, some vegetables, olive oil, avocados, nuts and seeds. Fish is a healthy alternative to steak and consider adding garlic to your foods, as it is a seasoning that helps lower cholesterol levels. You should also take a look at the way you prepare your food. Opt for baking rather than frying.
As with any new diet or change in eating habits, make sure to check with your doctor to find out what options are the healthiest and safest for you.
