Free Low Cholesterol Diets – Top Strategies to Lower Cholesterol
You may not realize it, but 50% of American adults today have high or borderline high cholesterol, which is one of the reasons free low cholesterol diets are becoming so popular today. This is a dangerous condition and can put you at risk for major health problems like stroke and heart attack. Although statins are medications commonly used to deal with this medical problem, many people prefer a natural treatment or need more than medication to keep this problem well controlled.
Changing the way that you eat with a diet for lowering cholesterol is one of the best, safest, and most natural ways that you can lower cholesterol for a healthier body. Along with some of the free low cholesterol diets that you can find out there, here are some top strategies that you can use to help eliminate this problem with your diet.
Strategy #1 – Reduce Your Intake of Saturated Fats
If you want to use your diet to lower your cholesterol effectively, one of the most important strategies is to reduce your intake of saturated fats. Saturated fats are one of the main diet culprits that can be problematic. Most people should have no more than a total of 16 grams of saturated fats per day. Limit the baked goods, full fat dairy products, fried foods, and red meats that you eat to lower the intake of saturated fat in your diet. Reading labels can help you to identify foods high in saturated fat so you can limit them.
Strategy #2 – Add Soluble Fiber to Your Diet
Another important strategy to use with a diet you can use is adding soluble fiber to your diet on a daily basis. You should add at least 5-10 grams each day. You can find soluble fiber in foods like veggies, fruits, oats, and beans. This soluble fiber works to trap the cholesterol while it is in your digestive tract so it does not get into the bloodstream, which is why it is such a great method for lowering your levels of bad cholesterol.
Strategy #3 – Reduce Total Calories to Lose Weight
As you look at many of the free low cholesterol diets out there, you will probably find that many of them work to reduce calories. This is going to be an important strategy if you are overweight because excess weight can increase bad cholesterol. Reducing overall intake of calories can help you to lose weight, which can help solve this problem. Just beware of lowering calorie intake too much or you risk serious health problems.
Strategy #4 – Include Plant Sterols and Stanols in Your Diet
When you want to use diet to lower cholesterol, you can include plant sterols and stanols in your diet, another important strategy that can provide great results. These compounds are found in seeds, nuts, and vegetable oils, although some foods are enhanced with these compounds as well. Twice a day you should have foods that include sterols and stanols, which can include orange juice and some margarines.
These are just a few of the strategies that you can use as a part of your diet. You cannot afford to allow your cholesterol to stay out of control. Instead of relying solely on drugs, a better option is to go on a good diet for lowering cholesterol.