Americans in the modern world live a fast paced unhealthy lifestyle. This means that most people suffer from a variety of ailments that are as a result of poor diet and cholesterol levels have an impact on those issues. This article “Top 5 Healthy Food Ideas Using Diet To Lower Cholesterol Level” offers some things that you can do on a personal basis to lower your cholesterol level and improve your quality of life. There are additional links to lower cholesterol level resources at the end of this post.
Diet To Lower Cholesterol Level
Diet tends to play a crucial role in cutting your cholesterol. The following are 5 foods Using Diet To Lower Cholesterol Level and protect your heart.
Have you thought of Using Diet To Lower Cholesterol Level? Could a bowl of oatmeal assist reduce your cholesterol? Consider a few walnuts or perhaps a baked potato topped with some heart-healthy margarine? A few simple tweaks in your diet – like these – could be enough to lower your cholesterol to a healthy level and allow you to stay off medications.
Top 5 Healthy Food Ideas Using Diet To Lower Cholesterol Level
Top 5 Healthy Food Ideas Using Diet To Lower Cholesterol Level #1. Oatmeal, oat bran and high-fiber foods
Oatmeal contains fiber content, which reduces your low-density lipoprotein (LDL), the “bad” cholesterol. Dietary fiber can also be present in such foods as kidney beans, apples, pears, barley and prunes.
Dietary fiber can reduce the absorption of cholesterol into your bloodstream. Five to ten grams or even more of fiber content every day decreases your total and Low-density lipoprotein cholesterol. Eating one and a half cups of cooked oatmeal provides six grams of fiber. If you add fruit, for example bananas, you’ll add about four more grams of fiber. To switch things up slightly, try steel-cut oatmeal or cold cereal by using oatmeal or oat bran.
Top 5 Healthy Food Ideas Using Diet To Lower Cholesterol Level # 2. Fish and omega-3 fatty acids
Eating fatty fish is usually heart-healthy due to the high levels of omega-3 fatty acids, which can reduce your blood pressure levels as well as possibility of developing blood clots. In those who have already had strokes, fish oil – or omega-3 fatty acids – reduces the risk of sudden death.
Doctors recommend eating a minimum of two servings of fish every week. The highest levels of omega-3 fatty acids have been in:
• Lake trout
• Albacore tuna
It is best to bake or grill the fish to prevent adding unhealthy fats. If you don’t like fish, you can even get small amounts of omega-3 essential fatty acids from foods like ground flaxseed or canola oil.
You are able to take an omega-3 or fish oil supplement to acquire several of the benefits, nevertheless , you won’t get other nutrients in fish, like selenium. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables as opposed to fish.
Top 5 Healthy Food Ideas Using Diet To Lower Cholesterol Level # 3. Walnuts, almonds along with other nuts
Walnuts, almonds as well as other nuts can reduce blood cholesterol. Abundant in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy.
According to the Food and Drug Administration , eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. Just make sure the nuts you eat aren’t salted or coated with sugar.
All nuts are high in calories, so a handful will do. To avoid eating too many nuts and gaining weight, replace foods loaded with saturated fat with nuts. For instance, rather than using cheese, meat or croutons inside your salad, put in a handful of walnuts or almonds.
Top 5 Healthy Food Ideas Using Diet To Lower Cholesterol Level # 4. Olive oil
Extra virgin olive oil possesses a potent combination of antioxidants that can lower your “bad” (Ldl) cholesterol but leave your “good” (High-density lipoprotein) cholesterol untouched.
The Food and Drug Administration recommends using about two tablespoons (23 grams) of olive oil per day as opposed to other fats in your diet to acquire its heart-healthy benefits. To include olive oil to your diet, you possibly can saute vegetables with it, combine it with a marinade, or combine it with vinegar as a salad dressing. You can even use essential olive oil as an alternative for butter when basting meat or to be a dip for bread. Essential olive oil has lots of calories, so do not eat a lot more than the recommended amount.
The cholesterol-lowering effects of extra virgin olive oil are even greater should you choose extra-virgin olive oil, meaning the oil is less processed and has more heart-healthy antioxidants. But keep in mind that “light” olive oils usually are more processed than extra-virgin or virgin olive oils and so are lighter in color, not fat or calories.
Top 5 Healthy Food Ideas Using Diet To Lower Cholesterol Level # 5. Foods with added plant sterols or stanols
Foods are actually available that have been fortified with sterols or stanols – substances found in plants that assist block the absorption of cholesterol.
Margarines, orange juice and yogurt drinks with added plant sterols can help reduce Ldl cholesterol by in excess of ten%. The quantity of daily plant sterols needed for results would be at least 2 grams – which equals about 2 8-ounce (237-milliliter) servings of plant sterol-fortified orange juice daily.
Plant sterols or stanols in fortified foods don’t seem to affect degrees of triglycerides or of high-density lipoprotein (HDL), the “good” cholesterol.
Top 5 Healthy Food Ideas Using Diet To Lower Cholesterol Level # 6. Bonus -Other changes with your diet
For virtually any of these foods to deliver their benefit, you need to make other changes in your diet and lifestyle.
Cut back on the cholesterol and total fat – especially saturated along with fatty acids – which you eat. Saturated fats, like for example those in meat, full-fat dairy food plus some oils, raise the total cholesterol. Trans fats, which can be sometimes associated with margarines and store-bought cookies, crackers and cakes, are particularly harmful to your levels of cholesterol. Trans fats raise low-density lipoprotein (LDL), the “bad” cholesterol, and lower high-density lipoprotein (HDL), the “good” cholesterol.
You can use Diet To Lower Cholesterol Level by following the above tips.