To Lower Cholesterol Through Diet

To Lower Cholesterol Through Diet

High cholesterol is known to be a contributing factor to heart disease. If you have high cholesterol, follow a diet that is low in saturated fat helps reduce cholesterol levels and reduces the risk of heart disease. High cholesterol levels are not lowered by a low-fat diet should usually be treated with medication. Even people who do not have high cholesterol levels benefit from following a low-fat diet, which helps prevent unhealthy cholesterol levels in the future. If you have high cholesterol, always follow the treatment advice given by your doctor. Regular health checkups are essential for monitoring cholesterol

1
Calculate your daily caloric intake to determine the amount of saturated fat allowed in your diet. In order to lower cholesterol levels, limit saturated fat intake to 10 percent or less of the diet. If your cholesterol levels are very high, limiting saturated fat intake to 7 percent of your diet. To find out how much saturated fat you are allowed to have, multiply your daily caloric intake to the amount of saturated fat allowed. Example: 2000 calories x 7 percent = 140 calories. So if you eat 2,000 calories a day, and want to limit your diet to 7 percent saturated fat, can 140 calories of the 2,000 calories come from saturated fat.

2
Read the nutrition labels on the foods you eat. Avoid foods that are high in saturated fat. Instead, choose low-fat foods.

3
Keep a notebook handy to keep track of calories and saturated fat from each meal. Every time you eat, write down the calories and saturated fat you took in. This way you will not accidentally go over your allotted percentages.

4
Avoid eating fatty meat, butter, polyunsaturated oil, trans-fat margarine, sour cream and fried food.

5
Use olive oil and herbs as healthy ways to spice up your food. Replace milk with nonfat milk or soy milk. Steam food instead of frying them. Eat leather leather pieces of meat with fat trimmed off, or eat tofu. Focus on eating fresh fruits, fresh vegetables, beans and whole grains like brown rice.

6.
Eat foods that lower cholesterol. The American Heart Association recommends oatmeal as a cholesterol-lowering food and also recognize similar benefits of nuts. Start your day with a bowl of heart-healthy oatmeal. Eat 1 oz. of nuts as a snack later in the day to give you a boost of energy and fight high cholesterol levels.


Tips and Warnings

This article is for informational purposes only and is not intended to act as or replace the advice of a doctor. A personal visit to a medical professional is recommended to create an optimal health plan.

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