Diet Tips For Lowering Cholesterol

As you must know by now, lowering blood cholesterol - by any means - diet or medication decreases the risk of different diseases and problems like angina, heart attack and stroke. This decrease in risk, to a certain extent is connected to the decrease in the bad cholesterol levels (or LDL-C). However, another indicator or reduced risk is the ratio of bad and the HDL or good cholesterol.

Tips for a healthy diet

Whether you suffer or not from high blood cholesterol, it is recommended that you follow at least some of the advices below:

In order to maintain a healthy weight try eating moderately

If the average person should only consume 2000 calories per day, it is very important that the fat intake is below 30 percent of total calories. This means no more than 66 g of fat each day

For people with extreme increases in blood triglycerides or cholesterol, very-low-fat diets have also been found to be effective. A simple example would be 10 percent of total calories per day as fat.

Saturated fats should not make up more than one third of your daily fat intakes. Remember that saturated fats are mainly animal and dairy fats and can really raise your cholesterol levels.

Very small amounts of high-cholesterol foods such as egg yolk and organ meats should be eaten, and it is recommended that you do not eat more than one such dish per week. Eat more foods that have lots of fiber such as vegetables, fruits and whole grains. Eat a fish dish at least once a week.

Two very important omega-3 fatty acids, EPA and DHA are contained in fish oils. It has been proven that people who eat a fish dish at least once a week have fewer heart attacks than those who eat fish rarely. Fish oils help decrease cholesterol and triglycerides level. Also, fish oils interfere with blood clotting. People who have severe problems with their triglyceride levels (they have a butter-like fat), these omega-3 fatty acids can have a tremendous impact on those levels.

The average North American diet does not contain enough omega 3 in their diet, and it is recommended that any diet - cholesterol related or not - include plenty of fiber in the form of whole grain, vegetable and fruits. You can lower your cholesterol by up to 10 percent by increasing the type of fiber, such as the one found in oat bran, psylium and pectin.

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