If you are dealing with cholesterol problems, the first line of defense is a balanced and healthy diet. By targeting to lower the bad LDL cholesterol in your bloodstream, you will effectively prevent the occurrence of heart disease and blocked arteries. Below is a guide to how to best lower cholesterol.
Reducing your consumption of saturated fat is a very important part of what you should be eating. According to studies, the lower the intake of saturated fats in the body, the lower your LDL cholesterol levels will be. Therefore, avoid foods that are high in saturated fat, such as fried chickens, beef burgers and French fries. This is very beneficial to lowering cholesterol.
Monounsaturated fat from plant oils and nuts should be included in your diet as a substitution for saturated fats. Taking them can help lower your bad LDL cholesterol levels while maintaining your good HDL cholesterol levels. Polyunsaturated fats can also help reduce LDL but should only be taken in moderation because they can also decrease the good HDL cholesterol in the body. Foods that contain polyunsaturated fats include vegetable oils and margarine.
Studies have also shown that when carbohydrates replace saturated fat, the level of LDL cholesterol in your body can also be decreased. However, it is recommended not to over-consume carbohydrates as too much can also cause a decrease of HDL. Keep your carbohydrate consumption to around 60 percent of your overall daily food intake. Combining carbohydrates with eating soluble fibers will significantly help lower bad cholesterol in the body too. Although proteins have little effect on LDL cholesterol levels, using plant-based proteins in substitution for animal proteins can help lower your LDL cholesterol levels. It is recommended to have foods that are fat-free like egg whites, skinless chicken, fish, and lean cuts of beef.
In conclusion, eating healthier food will help you to maintain a healthier body and happier state of mind. Though you should not need to rely on medications, eating supplements that contain D-limonene and phytosterols can tremendously help keep your cholesterol within safe levels. Nutrients like D-limonene reduce blood cholesterol levels while phytosterols – mostly found in plants – can decrease cholesterol absorption in the body and reduce the risk of gallstones. Take a look at my website for my information about how to reduce and control the cholesterol levels in your body.
Source by John L. Johnson