How to Lower the Cholesterol in Your Body to Prevent Heart and Blood Vessel Diseases

Knowing how to lower cholesterol levels are very important to one's health especially to people who have high risks for heart and blood vessel diseases. Lowering LDL or the bad cholesterol in the body is most especially crucial. However if you want to generally lower your cholesterol, then you should completely stay away from all high cholesterol fatty foods even if they also have the good cholesterol of HDL. High fat high cholesterol foods should comprise only about thirty percent of the daily amount of calories you consume.

Among the worse cholesterols are saturated fats and trans fats. Saturated fats increase cholesterol in the bloodstream and are just as bad as trans fats. Trans fats are a result of eating too much manufactured and processed vegetable oils which is not good for the heart.

To avoid saturated fats, you should stay away from animal products such as butter, cheese, ice cream, etc. and of course meat, so avoid eating red meat. Instead you can eat beans, poultry, and fish (but remove the skin and avoid frying them). Fish should be your preferred source of protein because it has polyunsaturated fats as well as healthy omega-3 fatty acids. Beans are also great because they are high in protein, high-fiber, and contains very little fats.

Eggs are also high in cholesterol especially the yolk. Remove the egg yolk or some of the yolk if you want to significantly reduce your cholesterol levels. Also stay away from crabs, shrimp, and lobster which are all very high in cholesterol.

Vegetable oils such as palm oil and coconut oil are also high in saturated fats. Refrain from eating commercial products like cookies, candy bars, (pan) cake mixes, and chips because these are usually slathered with hydrogenated vegetable oils. Instead, choose foods that contain unsaturated fats (polyunsaturated and monounsaturated fats). Cooking oils such are sesame oil, sunflower oil, canola oil, and olive oil are much healthier alternatives. By substituting saturated fats with unsaturated fats, you can considerably decrease your total cholesterol by twenty percent.

Aside from avoiding high cholesterol foods, you can also eat foods that can lower cholesterol. Eating oatmeal with fresh berries is greatly recommended. Oatmeal contains beta-glucan which can reduce cholesterol levels and fresh berries like blueberries, strawberries, cranberries, raspberries or grapes help prevent the oxidation of bad cholesterol LDL. Both oatmeal and berries are high in fiber hence very healthy.

Another food that can decrease cholesterol in the body are lentils. You can also add natural and organic supplements that lower cholesterol to your low- or no- cholesterol diet. If you want to learn more about how to lower cholesterol, then consult your doctor and get your health checked as well.

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