No medications can do a better job than treating your high cholesterol naturally. And, if you are one of those lucky people who do not have cholesterol concerns, you may want to take steps to keep it that way!
Reduce fat in your diet
One of the best plans is covered previously in our chart on saturated fat. But there is more you can do. Buy the leanest cuts of meat you can find. Regularly substitute poultry (without the skin) and fish for red meat. Both are lower in saturated fat. Switch to low fat cottage cheese and yogurt, reduced fat hard cheeses and skim or 1 percent milk.
Eat no more than four egg yolks a week
An average egg yolk contains 213 milligrams of cholesterol!
Eliminate fried foods
Remove fatty skin from chicken and turkey.
Don’t fry foods. Roast, bake, broil, grill or poach them instead.
Use fat free marinades or basting with liquids like wine, tomato or lemon juice.
Use olive or canola oils for sautéing or baking. Both are very low in saturated fat.
Use diet, tub or squeeze margarines instead of regular. Watch for the term “hydrogenated,” which means some of the fat is saturated.
Remove fatty skin from chicken and turkey.
Don’t fry foods. Roast, bake, broil, grill or poach them instead.
Use fat free marinades or basting with liquids like wine, tomato or lemon juice.
Use olive or canola oils for sautéing or baking. Both are very low in saturated fat.
Use diet, tub or squeeze margarines instead of regular. Watch for the term “hydrogenated,” which means some of the fat is saturated.
Eat vegetables and complex carbohydrates
Lowest fat foods of all are vegetables, fruits, grains (rice, barley and pasta), beans and legumes. Try substituting some of these for meat and high fat dairy products.
Don’t douse your pasta with butter or your potato with sour cream.
Use tomato base sauces instead of cream base.
Use lemon juice, low sodium soy sauce or herbs to season vegetables.
Make chili with extra beans and seasonings while leaving out the meat.
Lose weight
If you are overweight, the chances are almost 100% that you have a problem with high cholesterol.You can lower your LDL and elevate your HDL just by dropping some pounds. Eat fewer fatty foods and more fruits, vegetables, grains and beans and it’s a pretty good bet that you will slowly but surely lose weight.
Lowest fat foods of all are vegetables, fruits, grains (rice, barley and pasta), beans and legumes. Try substituting some of these for meat and high fat dairy products.
Don’t douse your pasta with butter or your potato with sour cream.
Use tomato base sauces instead of cream base.
Use lemon juice, low sodium soy sauce or herbs to season vegetables.
Make chili with extra beans and seasonings while leaving out the meat.
Lose weight
If you are overweight, the chances are almost 100% that you have a problem with high cholesterol.You can lower your LDL and elevate your HDL just by dropping some pounds. Eat fewer fatty foods and more fruits, vegetables, grains and beans and it’s a pretty good bet that you will slowly but surely lose weight.
Include your family
Eating habits carry through to adulthood. Get your children on a healthy eating pattern early. Don’t begin until they are at least 2 years of age, however. Babies need extra fat calories to develop properly.
Eating habits carry through to adulthood. Get your children on a healthy eating pattern early. Don’t begin until they are at least 2 years of age, however. Babies need extra fat calories to develop properly.
Snack all you want
Snack several times a day on low fat foods. Yogurt, fruit, vegetables, bagels and whole grain breads and cereals are excellent for snacking. Eating often can keep hormones like insulin from rising and signaling your body to make more cholesterol. Make certain that your total intake of calories doesn’t go up when you eat more often.
Snack several times a day on low fat foods. Yogurt, fruit, vegetables, bagels and whole grain breads and cereals are excellent for snacking. Eating often can keep hormones like insulin from rising and signaling your body to make more cholesterol. Make certain that your total intake of calories doesn’t go up when you eat more often.
Nuts to you!
Do you like nuts? If you do, sprinkle a few on your cereal, bake them into muffins or pancakes or add them to casseroles or stir-fries. Walnuts and almonds are especially good. Eating about three ounces of walnuts a day is shown to decrease blood cholesterol levels by 10% more than an already low fat, low cholesterol diet. Walnuts are high in fat, but it is mostly polyunsaturated fat, which is the kind that lowers cholesterol. Another study shows that about three ounces of almonds which are rich in monounsaturated fat, lowers LDL by 9%!
Do you like nuts? If you do, sprinkle a few on your cereal, bake them into muffins or pancakes or add them to casseroles or stir-fries. Walnuts and almonds are especially good. Eating about three ounces of walnuts a day is shown to decrease blood cholesterol levels by 10% more than an already low fat, low cholesterol diet. Walnuts are high in fat, but it is mostly polyunsaturated fat, which is the kind that lowers cholesterol. Another study shows that about three ounces of almonds which are rich in monounsaturated fat, lowers LDL by 9%!
Eat chocolate
Studies indicate that the fat in chocolate is stearic acid and has no effect on cholesterol levels. The chocolate does not increase LDL and could raise HDL a wee bit. But chocolate is still high in fat and calories so don’t go overboard.
Studies indicate that the fat in chocolate is stearic acid and has no effect on cholesterol levels. The chocolate does not increase LDL and could raise HDL a wee bit. But chocolate is still high in fat and calories so don’t go overboard.
Drink fruit juices
You may have read about the low rate of heart disease in France. It led researchers to believe that the French habit of drinking red wine with meals contributes to this. Apparently some of the non-alcoholic ingredients in red wine raises HDL and suppresses the body from producing LDL.Purple grape juice works the same way. It will work like red wine to lower the fat level in your blood. The LDL lowering effect of red wine and grape juice comes from a ompound that grapes produce normally to resist mold. The darker the grape juice, the better.Grapefruit juice does the same thing and it may also help your body get rid of that nasty plaque that we discussed earlier.
You may have read about the low rate of heart disease in France. It led researchers to believe that the French habit of drinking red wine with meals contributes to this. Apparently some of the non-alcoholic ingredients in red wine raises HDL and suppresses the body from producing LDL.Purple grape juice works the same way. It will work like red wine to lower the fat level in your blood. The LDL lowering effect of red wine and grape juice comes from a ompound that grapes produce normally to resist mold. The darker the grape juice, the better.Grapefruit juice does the same thing and it may also help your body get rid of that nasty plaque that we discussed earlier.
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