Make a list of foods that help lower cholesterol and prevent foods high in cholesterol. This article is intended to provide an overview and learn about food sources to help reduce cholesterol levels. Take the list when you go shopping to ensure you make the right food choices to help reduce LDL, raise HDL and reducing total cholesterol
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UNDERSTAND THE GOOD AND bad cholesterol-Elevated serum cholesterol and triglycerides accelerate the process of atherosclerosis (fatty plaque that builds up in the arterial wall which becomes thickened, leading to narrowing of the lumen of the artery), which is associated with coronary heart disease and stroke. Cholesterol concentration in serum is divided into two classes based on the type of lipoprotein the driver
Low-density lipoproteins (LDL) -. Better known as the bad cholesterol, carry more cholesterol and are directly related to cardiovascular risk
High-density lipoproteins (HDL) -The Good cholesterol, protects against heart disease
Optimal cholesterol levels :.
. total cholesterol less than 200 mg / dL
HDL 60 mg / dL and above
LDL less than 100 mg / dL
TAKE CONTROL OF cholesterol levels Though cholesterol is influenced by heredity and gender. We can still take control of two factors, exercise and food choices. A reduction in the amount of saturated fat from meat, animal fats, palm oil, coconut oil, hydrogenated oils, whole milk, cream, butter, ice cream and cheese can lower LDL cholesterol. Sets unsaturated fats such as monounsaturated and polyunsaturated especially for saturated fats will lower cholesterol levels.
MONITOR YOUR saturated fat by choosing healthy foods-Uses less than 10% of calories from saturated fatty acids and less than 300mg a day of cholesterol, try to eliminate the intake of trans fatty acids
<. br /> Keep total fat intake between 20-35% of calories, with the most abundant amount comes from polyunsaturates and monounsaturated fatty acids. These include foods like ;. Fish, nuts and vegetable oils
When purchasing food, choice of meat, poultry, dry beans and dairy products that are lean, low fat or fat free
BUY oatmeal and high fiber foods-Oatmeal is a good source of fiber and can lower LDL levels. Prunes, pears, apples and kidney beans are rich with soluble fiber.
Recommended amount of fiber a day is about 10 g or more. Consuming foods with high fiber content decreases your total and LDL cholesterol. Oatmeal contains about 6 grams of fiber in about 2 cups, add fruits rich in fiber, bananas, grapes, strawberries, blueberries or blackberries are a good way to increase fiber.
BUY Lots of NUT VARIETY-Nuts are rich in polyunsaturated fats, and can help reduce total cholesterol levels. Nuts also help keep blood vessels by creating a build up of plaque and helping them retain their elasticity. The best source of such nuts are almonds, walnuts, pistachios and organic nuts. The only down side of consuming nuts is the frequency content of calories, so only a handful in one day do since eating too much can lead to weight gain and obesity places you at higher risk for heart disease.
purchase and use olive oil -. Olive oil has some good effects on the body, especially if the extra virgin olive oil as they help to lower LDL and provides extra antioxidants. Consuming 2 tablespoons (23 grams) of olive oil a day to get the benefits. Try substituting extra virgin olive oil for butter and implement in salads and
MAKING FISH a staple in the diet -. . Fish is rich with high levels of omega-3s. Omega-3s help the heart by reducing blood pressure and the risk of blood clots. At least two servings of fish a week should eat to get optimal benefits. Mackerel, lake trout, herring, sardines, have albacore tuna and salmon have been found to have the highest levels of omega-3s. If not in the mood or dislike fish you can eat flaxseeds or take an omega-3 or fish oil supplement to get some of the beneficial effects.
On a piece of paper write down foo
write down LIST -. On a piece of paper write down food and fruit that you like that fit into the above categories and reducing intake of foods with high levels of LDL. Good Luck and I hope this article will help you reduce your total cholesterol level and live a healthier life.