If you've landed here, you probably know already the benefits of using diets to lower cholesterol. The truth is there's really only one diet to do that, and it isn't even a diet per se. It's more like a list of what to avoid, and what to consume. If you follow the list, your cholesterol will do down significantly, perhaps even dramatically. You can then say "goodbye" to your prescription drug and the bill that goes with it. Here are seven key ways to lower your cholesterol:
1. A good diet for lower cholesterol would include a lot less fatty meat. Red meat is the worst offender because there's typically visible fat, called "marbling." It is what makes steak taste so good. If you simply must eat red meat, do so sparingly, and choose a lean cut of meat, trim off all the fat, and keep your portions small.
2. Other meats like chicken and turkey are much better, but still contain animal fat. To lessen your fat intake from these, be sure not to eat the fat-rich skin. Even with this safeguard, take care in the preparation that you don't use butter or cream, which is loaded with dietary cholesterol. Substitute wine-vinegar for the butter. It doesn't change the taste of food, has no cholesterol, and will keep the pan moist during cooking.
3. The dairy group is another target for your "do not eat" list. Low fat milk and yogurt is fine, but all other dairy is to be avoided. Hard cheeses are the worst offenders here.
4. Processed foods, like cookies, crackers, chips and snacks, are usually loaded with trans fats or polyunsaturated oils, which will raise your LDLs.
5. Simple carbohydrates, like white bread and pasta, sweets and alcohol are triggers for producing VLDLs, or triglycerides. Avoid these where possible. Instead eat whole grain breads and pasta, and granola cereals. Choose an apple versus a cookie. Drink wine instead of hard alcohol.
6. Eat more fish. Your body still needs fat to function. But, you need to consume the high quality fat found in foods like fish and avocado. They both contain omega 3 fats, and will help raise your "good" cholesterol (HDLs).
7. Exercise. Ugh! Perhaps you're tired of hearing it, but exercise is a powerful remedy for many things, including raising your HDLs. The other benefits of regular aerobic exercise are enormous. It will provide you body and brain with oxygen-rich blood, allow you to sleep, think, and feel significantly better too.
There are many super-foods and supplements for lowering cholesterol. I will be covering these in a future article. Thanks for reading!
Marc Preston has been a nutritional expert for over 25 years. He is dedicated to educating readers on the benefits of healthy nutrition and lifestyle. This article provides basic but important information about cholesterol and its effects. Please visit our website for more FREE information about cholesterol at secretsofcholesterol.com secretsofcholesterol.com
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