Diet Tips for Cholesterol Level
By: Paul FryattTotal Views: 74, Word Count: 534,
You might know what foods to avoid in order to keep your levels of bad cholesterol in check, no mounds of butter on your bread, or ice cream for dessert every night but what are the foods you must be including in your diet to ensure a healthy heart and a managed level of cholesterols. Thus diet tips for cholesterol level comes into picture, which tells you the diet that you should be consuming and the diet which you should be avoiding in order to keep your cholesterol levels in check.
The basic of cholesterol lowering diet is the reduction within the total intake of calories, saturated fat in the body to decrease weight. These types of foods are mostly fruits and vegetables. Vegetables and fruits have quite high fiber content which soaks cholesterol like sponge and disposes it out of the body. Oranges, apples and pears are high fiber foods.
Several studies have found that in order to manage your cholesterol levels, you must know which foods are heart healthy and which are not. By eating the appropriate foods, you could raise your good cholesterol while lowering the bad. Knowing what to consume and what not to, is not enough but you must know how to prepare your food in a healthy manner as well.
Diet Tips for Cholesterol Level
You could lessen your cholesterol levels and decrease your chances of developing heart diseases by increasing the intake of the following foods.
Oats
Oat bran and oat meal are rich in soluble fiber, a type of fiber that lowers the LDL or bad cholesterol without lowering the good HDL cholesterol. Hence, food products containing oat bran and rolled oats such as oat meal and whole oat flour must be included in your diet. One bowl of oat meal comprises about 3 grams of soluble fiber. You must also include other soluble fiber rich foods such as kidney beans, apples, pears and barley.
Fish
Fish is a good source of omega 3 fatty acids and protein which have been known to lower LDL cholesterol and lift HDL cholesterol. It’s suggested that you eat at least 2 servings of fish a week, especially fatty fish such as salmon, mackerel, trout, sardines and herring.
Olive Oil
Try to restore the unhealthy fats with healthier monosaturated fats, as found in extra virgin olive oil as well as canola oil, avocados, peanuts and tree nuts. Doing so could lower your LDL and lift your HDL levels. However, even good fats needs to be eaten in moderation as all types of fat contain more than twice the calories of carbohydrates and proteins. The doctors recommend choosing fats and oils which contain less than 2 grams of saturated fat per tablespoon.
Nuts
Diet tips for cholesterol level also include eating nuts which are rich in fiber, antioxidants such as Vitamin E and selenium. These tasty snacks are also rich in plant sterols and fat but mainly polyunsaturated and monosaturated fats, which all have been known to lower the bad LDL cholesterol. Nuts like peanuts, almonds, some pine nuts, walnuts and pistachios are suggested. Restrict your intake to 15 to 29 grams per day.
About the Author
Paul Fryatt, M.D. has been in this profession from last 24 years. He made great achievements in his profession. He made an initiative to open a Family Allergy Clinic in 1985 to help his patients who were not reacting to traditional allergy treatment programs. Moreover he has explored the treatment to overcome allergy symptoms to reclaim quality of life through his convenient, no-shots therapy.
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