Here’s a Quick Way to Lower Cholesterol Through Diet

a. The Myth of Cholesterol – the Bad and the Good

A lot of folks always think cholesterol is not good, but you can actually classify it into two types. LDL and HDL are the two types – the bad one and the good one. If you have plaque build-up in your artery, that means you have too much LDL. This usually results in narrow arterial openings, which will mean a slower and lesser flow of blood. You should stop blaming dietary cholesterol for having a high level of cholesterol in your blood. Instead, you should point the finger at your high levels of both Trans fat and saturated fat. If you take in a lot of healthy, fibrous foods and exercise often, you can keep your cholesterol levels down.

b. The Meaning of Numbers in Cholesterol

Every adult should have their cholesterol checked at least every 5 years. When you get a cholesterol test, you’ll usually get back four different results. Here are the 4 categories and the healthy range you want to be in.

  • Total Cholesterol – less than 200 mg/dL (5.2 mmol/L)
  • LDL Cholesterol – less than 100 mg/dL (2.6 mmol/L)
  • HDL Cholesterol – greater than 40 mg/dL (1.0 mmol/L)
  • Triglycerides – less than 150 mg/dL (1.7 mmol/L)

If you are over or under the desired level on any category, it is usually indicative that a diet or exercise change is needed.

c. Protecting Your Heart with Vitamin E

Vegetable oils, nuts and leafy vegetables are good sources of Vitamin E. Vitamin E is not proven to stop you from getting a stroke, but it can lessen your heart disease risk level.

d. Lowering Cholesterol with these Five Foods

  1. Oatmeal and Oat Bran: These contain a high amount of soluble fiber, which can lower LDL.
  2. Fish: Fish is a great source of omega 3 fatty acids, which lowers LDL and raises HDL.
  3. Nuts: Not only are nuts high in fiber, but they contain the healthy fats you need to keep LDL in check.
  4. Plant Sterols: This is found in foods like margarine, salad dressing, orange juice, and functional cookies. 2 grams per day will lower your LDL by 10-15%.
  5. Soy: This popular meat replacement can lower LDL by up to 3%.

e. Benefits Aplenty with Plant Sterols

Granola bars, Benecol Spread, fat free milk and VitaTops Muffin tops are great food sources that also have great amount of plant sterols in them. If you want to assist your heart, you can do so by eating foods rich in plant sterols and staying away from saturated fat-rich foods. It can’t, however, cancel out a diet loaded with saturated fats. To keep your cholesterol in check mad make sure it stays down, you must exercise often and eat healthy.

About the Author – Deborah Land writes for low cholesterol diet recipes , her personal hobby blog focused on tips to eat healthy to prevent high cholesterol. Click the link to read more on her website.

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