High blood cholesterol levels have been long identified with the risk of heart attack and stroke. LDL cholesterol, or low-density lipids, is otherwise known as bad cholesterol. This is the form of cholesterol that builds up in the arteries, leading to restricted blood flow to and from the heart, and with time, the buildup can cause major health problems and lead to illness, hospitalization or death, according to healthyontario.com. Keeping your cholesterol lowered does not necessarily mean a lifetime of medication. Diet can improve LDL levels and all around well being.
Step 1
Avoid foods with saturated fats. These fats raise cholesterol blood levels and raise the amount of LDL intake. Fatty meats and dairy products made with whole milk are top on the list of foods with high saturated fats. At breakfast time try eating oatmeal with skim milk or other whole grain cereals. Whole grain toast is a good option, but do not use margarine or butter, as these also are high is saturated fats, according to gicare.com. Staying away from eggs and using egg substitutes is ideal for breakfast, as saturated fat is located in the egg's yolk. Egg substitutes contain no yolks, making them generally better for you.
Step 2
Eat a lean lunch. Red fatty meats such as ham, salami, roast beef and bacon should not be consumed when dealing with cholesterol levels. Chicken and turkey are better alternatives as long as the skin has been removed. The skin of white meats is where the saturated fats are located, so removing the skin removes a majority of the fats. Vegetables contain unsaturated fats, which are easily digested and pose no danger of clogging your arteries. Fruits are high in antioxidants and can be added to any meal with ease.
Step 3
Snack smart. Eating fresh fruits, vegetables, low-fat cottage cheese, nuts and seeds for snacking in between meals can help keep you on the right track. Avoid candies and salty snacks such as chips. Candies contain butter or margarine, and chips are typically fried and contain vegetable oil. Large amounts of sodium also contain saturated fats, so limit salt intake.
Step 4
End your evening on a healthy note. Suppertime can make you feel better about your health when finishing it off right. Skinless poultry, lean cuts of red meat, or fish are a wonderful main dish, but your seasonings can have an effect of cholesterol. Limit use of salt, and don't fry your meats. Steam vegetables, especially the green leafy variety, and add a whole grain such as brown rice or whole wheat pasta, for a complete low-cholesterol meal.
Step 5
Avoid dressings that are creamy such as mayonnaise, ranch, Thousand Island, and blue cheese. Salads are wonderful, and although made with oils, vinaigrettes are healthier to top your salad with. The oils mixed with vinaigrettes do not contain saturated fats. These oils are commonly olive oil and corn oil.
Tips and Warnings
- Avoiding fast-food restaurants is best when watching your cholesterol as foods are generally fried in hydrogenated vegetable oils. Cut out alcohol and cigarettes. These also can contribute to high cholesterol and heart disease. Lose weight if you are obese. Obesity contributes to cholesterol levels and buildup in the arteries.
