How To Lower Cholesterol With A Diet
With the number one killer today being lifestyle, it is noteworthy that high cholesterol is a prominent factor in heart disease and stroke. Though there is a genetic component to the cholesterol production in your blood, even the predisposition to high cholesterol can be offset with a proper diet. High cholesterol causes atherosclerosis, more commonly known as hardening of the arteries, i.e. the lipids or fats in your arteries start to clog the pathways, inhibiting the blood from reaching your heart and other vital organs.
A diet geared at reducing your cholesterol level should be a diet rich in good fats. Good fats promote the HDL (high-density lipoprotein), which is the good cholesterol in your body. Good fats come from foods such as nuts and lean meats. Omega-3 fatty acids obtained from fish and certain vegetable oils are also sources of good fats, fuelling your body without risking your health.
Saturated fats, found in many processed foods, fast foods and deep fried foods, should be avoided at all costs. Fats obtained from animal-based foods should be eaten in moderation (except for fish). Foods like whole milk, eggs and red meat all contain saturated fats. Any foods that contain trans fats should also be avoided. Start off by trying to go two days a week without eating any animal products and go from there.
Grains And Veggies
Whole grains and green vegetables can aid in lowering your cholesterol. Whole grain foods like raw cut oatmeal and whole grain bread contain fiber which assist in cleaning your body of unwanted fats, as the fiber and fat bind together and pass through the body.
Fruits that are high in fiber like oranges and other citrus fruits, can also help to lower your cholesterol. Opt for the whole fruit instead of drinking a glass of juice, as the latter does not offer as much available fiber. If you feel that your fiber intake may be too low, simply add a fiber supplement to your diet.