Diet to Reduce Cholesterol – Lower Cholesterol Effectively
Right now many people are facing high cholesterol in blood which is the result of incorrect eating habits especially having food that presence of and Tran’s fat and sugar. When you have high cholesterol, blood flow through your arteries is so difficult which increases the risk of a heart attack or stroke. To reduce high cholesterol, a healthy diet, regular exercise and sometimes medication are the best solutions in natural way. Here are the recommended diets that you can count on in lowering your cholesterol effectively.
1. Avoid sweets and processed foods. It has proved that when people finally stop eating margarine, refined oils, “fake” butters, sugar and processed foods, they can lower your cholesterol and get the better health. Next time you should be aware not to choose cakes, crackers or cookies as your snack choice.
2. Cut out caffeine and alcohol drink. As both caffeine and alcohol have been shown to increase cholesterol, thus it is best to switch to pure water.
3. Have fish and omega-3 fatty acids. You should eat fish like Lake trout, herring, mackerel, sardines, and salmon which are one of the best choices. They are full of omega 3 which help you to decrease LDL (bad cholesterol) and increase HDL (good cholesterol).
4. Eating a handful of nuts each day. Polyunsaturated fatty acids are known in helping to reduce blood cholesterol which can be found in most nuts. Some of them are walnuts, almonds, hazelnuts, peanuts, pecans, some pine nuts and pistachio nuts. However, make sure that they are not added with salt or coated with sugar.
5. Take high fiber foods. Absorption of cholesterol into bloodstream is blocked by soluble fiber leading to lower LDL level. Soluble fiber is mostly found in foods like apples, oatmeal, kidney beans and prunes.
6. Try food added plant sterols or stanols. Sterols or stanols, the substances found in plants, can block the absorption of cholesterol. The recommended amount of daily plant sterols is at least 2 grams — which equals about two 8-ounce servings of plant sterol-fortified orange juice a day.