How To Diet For Low Cholesterol
Learning how to diet for low cholesterol can seem difficult at first. A low cholesterol diet plan must limit foods that are high in cholesterol, decrease the foods that will help lower your bad cholesterol, and include foods that can up the good cholesterol. Here are some tips in helping to create a diet for low cholesterol.
- Reduce saturated fat intake. One of the first things to do when you're trying to diet for low cholesterol is to limit your intake of saturated fats. Replace red meats with fish, egg whites for whole eggs, reduced fat milk for whole milk and substitute low-fat cheeses for the regular kind.
- Start eating “Good Fats”.The next way to start a diet in low cholesterol is to start eating “good” fats. Monounsaturated fats are the “good ones”. These types of fats help in lowering bad cholesterol, while not lowering the good cholesterol. The strategy for this is to use canola or olive instead of butter, lard or vegetable oil. When having a salad, remove the fattening salad dressings, but add a few olives and/or avocados into the bowl. Nuts, in moderation, are also a top choice for heart healthy fats. Read your labels, process food can be loaded with bad fat in disguised. Ingredients like coconut oil, palm oil are no-no’s for la diet for low cholesterol.
- Increase fiber. Another important step in lowering cholesterol is to increase your fiber intake. Start your day with a bowl of oatmeal. Whole grains, fruits and vegetables are good sources of fiber, not to mention great nutrients. Soluble fiber becomes a scavenger, eating up cholesterol in your digest tract. Good sources of soluble fiber are oat bran, flax seed, barley, dried beans and peas, and psyllium husks.
- Start n lifestyle change. A diet for low cholesterol with the addition to moderate exercise can help lower your bad cholesterol. A 45 minute walk ,5 times a week, makes a noticeable improvement. If you smoke, quitting lowers levels of "good" cholesterol, along with sparing you other health issues.