10 THINGS YOU MUST DO TO REDUCE CHOLESTEROL – LIFESTYLE & DIET TIPS

Cholesterol is a lipid (fat) that liver produces. Every cell of human body contains cholesterol in their outer layer. When a person follows healthy diet and exercises, it helps them maintain correct cholesterol levels. It strikes a balance between HDL (good cholesterol) and LDL (bad cholesterol) thereby protecting from the risk of infarction, stroke and several other diseases including Alzheimer’s. Here are few simple steps to keep one’s cholesterol levels naturally without taking drugs.

Eat a heart-healthy diet :-

Even if you have years of unhealthy eating under your belt, making a few changes in your diet can reduce cholesterol and improve your heart health.

Choose healthier fats :-

Saturated fats, found primarily in red meat and dairy products, raise your total cholesterol and low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol. As a rule, you should get less than 7 percent of your daily calories from saturated fat. Choose leaner cuts of meat, low-fat dairy and monounsaturated fats — found in olive and canola oils — for healthier options.

Eliminate trans fats :-

Trans fats affect cholesterol levels by increasing the “bad” cholesterol and lowering the “good” cholesterol. This bad combination increases the risk of heart attacks. Trans fats can be found in fried foods and many commercial products, such as cookies, crackers and snack cakes. But don’t rely on packages that are labeled “trans fat-free.” In the United States, if a food contains less than 0.5 grams of trans fat in a serving, it can be labeled “trans fat-free.”

Even small amounts of trans fat can add up if you eat foods that contain small amounts of trans fat. Read the ingredient list, and avoid foods with partially hydrogenated oils.

Eat plenty of fresh fruits and vegetables :-

Fruits and vegetables are naturally low in fat. Not only do they add flavor and variety to your diet, but they are also the best source of fiber, vitamins and minerals for your body. Aim for 5 cups of fruits and vegetables every day, not counting potatoes, corn and rice. Potatoes, corn and rice count as carbohydrates.

Pick “good” fats over “bad” fats :-

Fat is part of a healthy diet, but you need to know the difference between “bad” fats and “good” fats. “Bad” fats, such as saturated and trans fats, are found in foods such as butter; coconut and palm oil; saturated or partially hydrogenated vegetable fats such as shortening and margarine; animal fats in meats; and fats in whole milk dairy products. Limit the amount of saturated fat in your diet, and avoid trans fat completely. Unsaturated fat is the “good” fat. Most fats in fish, vegetables, grains and tree nuts are unsaturated. Try to eat unsaturated fat in place of saturated fat. For example, you can use olive oil or canola oil in cooking instead of butter.

Lose weight :-

Overweight causes increase in harmful cholesterol and lesser activity decreases good cholesterol. So one should lose weight and exercise more if required. Even if one loses two – four kilograms, they will be able to lose considerable amount of cholesterol.

Shedding extra weight works well for many reasons – from improving cholesterol balance to averting epidemic diseases in mechanized societies including diabetes (type 2), blood pressure, strokes, heart attacks, gouts and even cancers.

So one should control the intake of fat and even if it is the good type of fats such as olive oil as any fat is filled with calories. Over consumption of fats could lead to overweight.

Oatmeal reduces cholesterol:-

One of the best foods for defending against cholesterol is oatmeal. Apart from the insoluble fiber content, it also contains a soluble fiber namely – beta glucan, which has positive impact on one’s body.  It slows down gastric emptying, promotes better satiety, improves blood circulation, controls blood sugar levels and reduces the assimilation of cholesterol in the body. It has the capability to reduce total cholesterol levels, triglycerides & total lipids and also increases the level of good cholesterol (HDL) considerably. Eat oat bran and cold oat cereals such as Cheerios.

Eat fiber-rich foods to reduces cholesterol :-

Foods that are naturally loaded with soluble fibers have been confirmed to be good at reducing cholesterol levels. Such foods include barley, oat bran, oats, peas, sweet potatoes (& other varieties of potatoes), yams, in addition to legumes or beans, for example, black beans, pinto beans and garbanzo beans. Vegetables that contain high amount of soluble fiber include carrots, okra, beets and eggplant while fruits include berries.

Avoid trans-fats :-

Trans-fats enhance levels of bad cholesterol while lowering the good cholesterol. They tend to amplify clotting factors and increases inflammation, damaging one’s cardiovascular health. Trans-fats are contained in processed food items such as greasy fast foods, margarines, processed vegetable oils and even in baked products that contain hydrogenated vegetable oils or partly hydrogenated vegetable oil or vegetable fats. Such items include cakes, pastries and biscuits.

Look for other sources of protein :-

Fish, dry beans, tree nuts, peas and lentils offer protein, nutrients and fiber without the cholesterol and saturated fats that meats have. Consider eating one “meatless” meal each week. Try substituting beans for meat in a favorite recipe, such as lasagna or chili. Snack on a handful of almonds or pecans. Soy is also an excellent source of protein. Good examples of soy include soy milk, edamame (green soy beans), tofu and soy protein shakes.

Eat more fish to reduce cholesterol :-

Fish are an excellent source of omega-3 fatty acids. Wild-caught oily fish, such as salmon, tuna, mackerel and sardines, are the best sources of omega-3s, but all fish contain some amount of this beneficial fatty acid. Aim for 2 6-oz servings each week.

Get more fiber in your diet :-

Add good sources of fiber to your meals. Examples include fruits, vegetables, whole grains (such as oat bran, whole and rolled oats and barley), legumes (such as beans and peas) and nuts and seeds (such as ground flax seed). In addition to fiber, whole grains supply B-vitamins and important nutrients not found in foods made with white flour.