Sample Diets For Lowering Cholesterol - 5 Tips

Dietary cholesterol is a waxy, fat-like substance found in animal foods. Cholesterol is one of the biggest health problems in the world today. 50% of Americans have cholesterol levels over 200 mg/dL, which is the suggested limit. And, 37.2% of American adults have cholesterol levels of 240 mg/dL or above. Any level over 240 is considered high risk.

So, what's the risk to you? Cholesterol is a direct contributor to cardiovascular disease, which can lead to heart attacks and strokes. Cardiovascular disease remains the number one cause of death and disease in our society. And, the World Health Organization (WHO) estimates that about 20% of all strokes and over 50% of all heart attacks can be linked to high cholesterol.

In order to reduce your risk of high cholesterol, here are 5 tips for sample diets for lowering cholesterol:

1. Eat less high-fat food (especially those high in saturated fats and trans-fats)

The first thing you need to do is to avoid saturated fats and trans-fats (also called hydrogenated fats). Saturated fats are found in animal fats like butter, meat, ice cream, whole milk, ice cream and cream. They are also found in vegetable fats such as coconut oil, cocoa butter, palm kernel oil, and palm oil.

Meanwhile, trans-fats are the result of artificial processes whereby the fats are bonded during the manufacturing process with hydrogen atoms in order to improve baking qualities and to improve product shelf life. Trans-fats are very bad for your health and should be avoided whenever possible.

2. Replace part of the saturated fat in your diet with unsaturated fat

Fortunately, if you already have high cholesterol you can reduce it by eating more unsaturated fats. Also called polyunsaturated or monounsaturated fats, unsaturated fats are found in the healthy vegetable oils such as canola, safflower, extra virgin olive, macadamia nut, sesame, cottonseed, sunflower, soybean and walnut oil. Also try using non-stick vegetable oil cooking spray.

Instead of animal fats, cook with lean meats such as turkey, chicken, and fish. And, in place of whole milk, use low-fat or skim dairy products. Finally, eat plenty of fish (omega-3) oils. Herring, salmon, and mackerel are all excellent sources of fish oils.

3. Eat less high-cholesterol food

Eating less high-cholesterol foods is of course one important way to reduce cholesterol. This means reducing your weekly intake of eggs, dairy products, and meat. Cholesterol is not a fat, so it can be found in both high-fat and low-fat animal foods. Believe it or not, it can be possible for a food to be low in fat but high in cholesterol!

4. Choose foods high in complex carbohydrates (starch and fiber)

Great alternatives to high-cholesterol foods are those that are high in complex carbohydrates, also called starches and fibers. Good examples of what to eat are breads, rice, pasta, dried peas, and cereals. Other excellent sources of complex carbohydrates includes beans, fruits, and vegetables.

In addition, use whole grain foods instead of those containing white flour. What you want is the type of fiber found in foods like oat and barley bran, some fruits like apples and oranges, and in some dried beans. Eating these foods may reduce blood cholesterol levels. Also, foods that are high in complex carbohydrates, if eaten without a lot of heavy, rich, or creamy sauces, are low in saturated fat and cholesterol. They are also excellent sources of vitamins, minerals, and fiber.

5. Reduce your weight, if you are overweight

Of course, reducing your weight if you are overweight will also help you fight your cholesterol problem. Make sure to maintain a healthy weight through diet and exercise. You can determine a healthy weight by calculating your Body Mass Index (BMI) number.. Search the Web for a BMI chart to guide you.

Lowering your cholesterol is one important way to improve your health, decrease your chances of heart attack or stroke, and reduce your weight.

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