High cholesterol in blood can improve the risk of atherosclerosis, gagging of artery can cause a heart attack. The good news is you can reduce this risk by taking care of your food. Eat some healthy food is an effective way for lowering cholesterol in your blood. Experience the healthy diet can assist for lowering total cholesterol and bad cholesterol (LDL), lowering blood pressure, lowering glucose, and loses the body weight.
If you worry that your food contains bad cholesterol or other fat, the following fat nutrient information can assist you to identify what kind of fat in your food:
1. Saturated fat : is a solid fat, it can increase the cholesterol level very fast. Foods that contain of saturated fat are:
• Fatty meats, including beef; gammon; fat of chicken flesh; the skin
• Fatty milk, including fresh milk; ordinary yogurt; solid cheese; ice-cream; cream butter
• Coconut oil; palm oil; chocolates
2. Monounsaturated fat : is a liquid fat, can reduce the cholesterol level but cannot effect the good cholesterol (HDL cholesterol). Foods that contain of monounsaturated fat are:
• Legume including peanut, almond, walnut and pistachios
• Avocado, olive, and other fatty vegetables
• Bean oil, olive oil and canola oil
3. Polyunsaturated fat : is a liquid fat, can reduce the cholesterol level but also can reduce good cholesterol (HDL cholesterol). Foods that contain of polyunsaturated fat are:
• Soybean; chestnut; walnut
• Corn oil, sesame oil, soybean oil, sunflower oil, and cotton seed oil
You must choose wisely
Always remember to less in saturated fat consumption. If adding fat, use the fat considering high monounsaturated fat be like olive and peanut oil. American Heart Association, suggest to consuming less than 300 mg of cholesterol in a day.
The tips below should be followed for a period of one month, and then you should get your cholesterol level checked again to see the results of the diet.
1. The first thing you have to do is to reduce the amount of red meat in your daily alimentation. You will replace it with white meat (poultry) and fish which have a low fat level. Buy the leanest cuts of meat you can find. Regularly substitute poultry (without the skin) and fish for red meat. Both are lower in saturated fat.
2. It is absolutely necessary for you to eliminate or at least to eat less saturated fats. This means that you should start having skimmed milk, low cholesterol spread or light cheese, instead of your normal foods. Switch to low fat cottage cheese and yogurt, reduced fat hard cheeses and skim or 1 percent milk. These light products may not be as tasty as the fat ones, but they care save your life.
3. A healthy diet means a healthy digestion. Foods that are high in fiber (like whole grain cereals or muesli) will eventually help you lower cholesterol by eliminating the dietary fats. Lowest fat foods of all are vegetables, fruits, grains (rice, barley and pasta), beans and legumes. Try substituting some of these for meat and high fat dairy products. Don't douse your pasta with butter or your potato with sour cream. Use tomato base sauces instead of cream base. Use lemon juice, low sodium soy sauce or herbs to season vegetables.
4. Stop frying your food and start grilling them. It prevents the loss of vitamins from the vegetables; therefore you will eat healthier.
5. Lose weight. If you are overweight, the chances are almost 100% that you have a problem with high cholesterol. You can lower your LDL and elevate your HDL just by dropping some pounds. Eat fewer fatty foods and more fruits, vegetables, grains and beans and it's a pretty good bet that you will slowly but surely lose weight.
Keep in mind that this diet it is not very difficult to respect, it requires strength of will and determination to retain yourself from eating the ‘bad’ foods.
Other post you might be interesting in reading: Starting Your Weight Loss Program
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