1. The Nitty Gritty on Fat
The best way to lower cholesterol is not with medication, but with lifelong dietary changes. In order to change your diet and lower levels of cholesterol, you must first understand the difference between good and bad fat. While the body needs cholesterol to function properly, the liver produces all we need; therefore, excess sources of cholesterol are unnecessary and undesirable. The main sources for cholesterol are bad fats, or trans fats and saturated fats which originate from animal products. To lower cholesterol, avoid meats, particularly red meats and pork, eggs, dairy products as well as hydrogenated oils. Good fats, or mono and poly unsaturated fats should be increased to help combat high cholesterol and include sources such as fish, nuts, seeds, vegetables and whole grains.
2. Breakfast is the Most Important Meal of the Day
Starting your day off right with a high fiber, cholesterol cutting breakfast sets the stage for healthy eating all day long. Including whole grains such as oatmeal or granola and high fiber fruits such as grapefruit or banana in your morning meal will not only help your body eliminate cholesterol, it will aid in digestion and elimination and help you to feel satisfied throughout the day.
3. Simple Snacks go a Long Way
Seeds and nuts are great snacks that can help to curb cravings between meals while also lowering cholesterol. Seeds and nuts, particularly sunflower seeds, walnuts and almonds, are some of the best sources of polyunsaturated fatty acids which helps to keep blood vessels healthy and elastic and also aids in the elimination of bad cholesterol. Nuts are high in calories, therefore should be enjoyed in moderation but can be added to salads, spread on bread or vegetables or nibbled as is for a nutritious and cholesterol fighting treat.
4. Mighty Omega
Omega 3 fatty acid, found in fish such as albacore tuna, herring, lake trout, salmon, mackerel and sardines as well as walnuts, flaxseed, canola oil and soybean oil, has been shown to lower triglycerides and cholesterol levels, reducing the risk of heart disease and high blood pressure. By eating at least 2 servings of fish each week and adding flaxseed, walnuts, canola and soybean oil to your diet can help battle high cholesterol.
5. Tricks and Tips in the Kitchen
Learning to reduce cholesterol in your diet can be difficult, as many of our favorite recipes as well as cooking techniques require the use of fat-laden condiments such as mayonnaise, butter and sour cream. Instead of adding butter or to your cooking pan, try a small dab of olive oil or even white wine vinegar. Instead of spicing foods with mayonnaise or sour cream, try natural spices such as cumin, curry, thyme, rosemary, basil, oregano, cilantro or coriander.
