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As the saying goes, ?you are what you eat.? And your cholesterol health is definitely affected by your dietary habits ? whether good or bad. But with a few simple changes, you can successfully achieve lower LDL (?bad?) and higher HDL (?good?) cholesterol levels, as well as healthier triglyceride levels, and even weight loss. Plus, you may discover a few new taste treats!
First and foremost, you?ll need to create (and follow) an effective eating plan to lower cholesterol. When planning your meals, make lean protein choices. Select lean cuts of meat and poultry, and limit your intake of fatty bacon, butter, and other saturated fats. (You can recognize saturated fat easily, because it is solid at room temperature.) And when it comes to actually cooking, stay away from frying and deep-frying! The healthiest cooking methods include baking, grilling, roasting, broiling, and stir-frying (using vegetable oil, not butter or stick margarine).
But what about the actual food? Well, don?t think that just because you are eating healthier that you have to sacrifice flavor, taste, and variety! Actually, you would be amazed at the amazing selection of foods that can be prepared with good cholesterol health in mind. Here are a few suggestions for your selections:
Protein is essential to our diets, but while some red meat may occasionally be allowed, you can?t go wrong with fish ? in particular, tuna, salmon, mackerel, herring, and trout. Not only are they considered to be one of nature's best sources for low carbohydrates, but they are also rich in protein. Fish is also highly concentrated with omega-3 essential fatty acids (EFAs), which have been found to provide cholesterol reductions and lower triglyceride levels. The American Heart Association has recommended that people with existing cardiovascular disease should consume one gram per day of fish oil containing the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
And don?t think that you have to give up eggs, as long as you cut down on the yolks. Use only the egg whites in your scrambled eggs and omelettes, and throw out the cholesterol-laden yolks. You can also decrease your saturated fat and cholesterol intake by selecting protein sources such as nuts, some legumes, and beans.
Then there?s the matter of fats. You are going to have to change from the ?bad? fats to ?good? ones. While there are some bad fats, there are also some fats are really good for you. Monounsaturated fats (in olive and canola oil) and polyunsaturated fats (in fish oils and other vegetable oils) actually tend to support healthy blood cholesterol levels when they replace saturated fats on your plate.
And here?s something that you may find surprising -- not all carbohydrates are bad for you or for your weight! In fact, complex foods rich in complex carbohydrates (whole grains, fruits and vegetables) are good for you. Research shows that people who consume large amounts of these foods have a lower incidence of high blood pressure, heart disease, stroke, diabetes and obesity. They are also high in fiber, which further lowers cholesterol levels.
Choose whole-grain foods that contain at least 3g per serving, and eat at least 5 servings per day of fruits and vegetables. Research has found that there are certain vegetables and fruits that reduce cholesterol, including beans, avocados, spinach, bananas, dates, cauliflower, and mushrooms. In fact, a study published in the British Medical Journal found that vegetarians had lower cholesterol levels than those of meat eaters.
You may also want to consider using natural cholesterol healing products -- such as fiber supplements -- if you are unable to consume at least 25g fiber per day. (Fiber also helps you feel full and eat less, so it is very helpful when you are trying to manage your weight.)
Choose and then fine-tune an effective eating plan to lower cholesterol. You may have been wondering what foods to eat to lower cholesterol. Well, a good place to start is by switching from saturated animal fats and ?trans? fats. You see, artificially hydrogenated fats to unsaturated fats, polyunsaturated vegetable oils, monosaturated olive oil and peanut oil, and fish oils can raise HDL levels. And don?t worry ? just because you?re changing your diet, it doesn?t mean that you have to give up taste and creativity. You can find a few cookbooks if you have trouble locating recipes to lower cholesterol.
That's my ?recipe? for healthy low carb eating, and if you carefully follow these suggestions, you should be able to lower cholesterol blood pressure naturally. But here?s one more suggestion: Eat slowly, and take time to savor the foods you eat. You'll end up eating less, but enjoying it more. And remember -- such natural cholesterol cures as these can mean the difference between good and bad health.
To begin with, if you are considering a low carb diet, you need to be careful, as these lifestyles can raise your cholesterol levels. This is because you could end up consuming large amounts of saturated fat and cholesterol, which tend to raise cholesterol levels. |
