Diet Tips to Lower Your Cholesterol
Our body produces its own supply of cholesterol, but another source of lipid production are food that are high in saturated fat. Cholesterol helps in the proper functioning of the body; yet, too much of it can be harmful to your health. Diet and lifestyle are two important factors in achieving a normal cholesterol level. It is important to change your eating habits once diagnosed with high cholesterol levels. Here are some diet tips that can help lower cholesterol levels:
Mediterranean – studies found that traditional Mediterranean diet improves cholesterol level because meals use olive oil, seeds, nuts, and other mono and polyunsaturated fat containing food. They make great alternatives to food rich in saturated fats. Meals also include whole grain, legumes, fish, and fruits.
The TLC Diet – TLC (Therapeutic Lifestyle Changes) was created by the National Institute of Health. The diet recommends food like whole grain, low-fat or non-fat dairy, and fish. TLC promotes a 7% daily saturated fat intake, less if possible, in order to maintain healthy cholesterol levels.
A healthy selection – recent studies found that investing and stocking up on cholesterol lowering foods work best than following a low saturated fat diet. Consider stocking up on these foods:
- Sterol-rich food like orange juice and margarine
- Soluble fiber-rich oats
- Psyllium
- Barley
- Legumes and beans
- Nuts and seeds
- Soy (soymilk, tofu, and other soy products)
When making meals, choose better alternatives like margarine to butter, egg whites to whole eggs, and whole wheat flour over regular flour. Making an effort to switch to healthier options can benefit your health and will save you more money in the long run.
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