Learning the proper diet to lower cholesterol
Fundamentally, there's types of cholesterol: the Low-Density Lipoprotein (LDL) & the High-Density Lipoprotein (HDL). The former refers to the bad type of cholesterol that is known to clog the person's blood vessels, thus, increasing the risk for a heart assault or a heart disease. Studies show that a diet that is high in saturated overweight is a main dietary cause of a raised LDL cholesterol level. The latter, on the other hand, is the nice type of cholesterol that helps clear LDL cholesterol out of the blood stream, thus, reducing the risk for any heart disease. Researches have shown that a diet rich in fruit & vegetables along with average levels of omega-3 from fish oil greatly helps raise HDL levels of cholesterol.
Although diet is the major reason for having high levels of cholesterol, specialists agree that factors such as genetics, lack of exercise or regular physical activity, obesity, unhealthy lifestyle such as excessive drinking & smoking, hormones, & ranging high & low levels of cholesterol can trigger the sudden increase of levels of cholesterol in the body.
Indeed, cholesterol is a growing issue in the health of lots of people in the world. Specialists say that people over twenty years of age ought to be more worried about their cholesterol levels; thus, they ought to start doing everything they can to lower LDL cholesterol. Although it is hard to stick to the needed requirements & regiments to combat the growing issue, specialists say that it can be controlled with the proper diet to lower cholesterol.
GETTING STARTED
Studies show that a nice diet to lower cholesterol can reduce a person's risk for heart diseases while getting rid of bad fats because this diet to emphasizes on eating heart-healthy foods. But, aside from using the proper & proven low cholesterol diets available today, the most important thing is that knowing & taking in the right foods & effective cholesterol formulas to assist in lowering levels of cholesterol.
Experts say that a diet to lower cholesterol includes good foods like grains especially whole grain products and cereals fish rich in omega3 such as salmon and tune, a variety of fruits and leafy vegetables, nuts, juices, and the like. Here are other effective means of lowering cholesterol level through diet:
1. Make sure that you visit your attending physician first before trying out any low cholesterol diets so he/she could administer the proper examinations and access your general health status.
2. You can lower your cholesterol levels by replacing saturated fat with polyunsaturated fat in meat, chicken, and whole milk products.
3. Refrain from eating refined carbohydrates contained by bakery products, pastas, and sugary or sugar-added foods.
4. When eating out, makes sure that you ask the waiter to make serving substitutions like steamed or boiled food preparations. If possible, also pick lean meat, fish, or skinless chicken that is broiled, baked, grilled, steamed, or poached instead of being fried and ask for lots of vegetable side dishes and fresh fruit desserts.
5. Cutting down on eggs, margarine, or butter out of your daily diet.
6. Use natural-based oils such as vegetable, corn, and olive oils when cooking instead of the usual cooking oil.
7. Load up on a lot of garlic when you're preparing dishes because it contains substances that help lower HDL cholesterol.
8. Take in high quality daily vitamin mineral supplements like Vitamin E to improve blood circulation, and Vitamin C and vitamin B3 to lower your high cholesterol levels.