Diet for lowering cholesterol: Eating Plan
Diet for lowering cholesterol is best suited for people whose blood lipids are elevated. It can lower the risk of heart attack and atherosclerosis, associated with these kind of condition.
Cholesterol is basically fat but it is also a source of energy from which our body produces vitamin D and steroid hormones, among other compounds.
Although cholesterol is essential for humans, too much of it, which is quite often in western diets, can cause heart related problems.
This is why diet for lowering cholesterol is so popular these days.
WHAT FOODS TO EAT
You should eat plenty of fruits and vegetables since they are low in calories and rich in fiber.
Foods like brown rice, oatmeal, whole grain bread and whole wheat pasta should be the main source of carbohydrates. They are a great source of complex carbohydrates and rich in fiber which will decrease cholesterol.
When it comes to protein and cholesterol lowering diet, pulses and legumes are good vegetarian source of proteins which have plenty of fiber. If you eat meat or dairy products, choose the ones with the lowest amount of fat. This includes chicken breast, cottage cheese and lean cuts of meat.
Fish, is another great source of meat because it contains healthy fats which can actually decrease cholesterol.
Yogurts containing probiotic bacterias, and spices such as curcuma and chili can also help you lower cholesterol. Watch out for fat percentage in yogurts.
When cooking, chose olive oil or canola oil which are good source of healthy fats that will help you decrease "bad" LDL cholesterol and increase "good" HDL cholesterol. Nuts, peanuts and almonds are also vital part, when it comes to diet for lowering cholesterol due to their effect on the cardiovascular system and cholesterol levels.
Oils and nuts are also an amazing source of phytosterols which can drastically decrease cholesterol, especially when combined with fiber rich foods.
WHAT FOODS TO AVOID
You should avoid or at least limit the amount of food which contains saturated and especially trans fats such as cheese, butter, cream, fatty meats and dairy products high in fat. These also includes some oils like coconut and palm oil as well as cocoa butter.
Now, trans fat is really the worst type of fat that you should watch out for. Trans fats are actually hydrogenated oils which are found manly in fast foods, french fries, margarine, cookies, cakes, microwaved popcorn and most processed snack foods.
Bad fats are not the only thing which can raise cholesterol. You should also stay away from high calorie foods which shouldn't be anywhere near cholesterol lowering diet.
CHOLESTEROL LOWERING SUPPLEMENTS
Although they aren't regular part of diet for lowering cholesterol, cholesterol lowering supplements can be very useful.
If you have hard time consuming some foods such as oats and garlic, than supplements such as beta glucan can make things easier.
Also, guggul, policosanol, fish oil, tocotrienols and fiber supplements can help, too.
CONCLUSION
Basically, eat less fats overall, especially bad fats and eat more fresh foods which are rich in fiber and phytosterols.
To decrease cholesterol, you should also avoid high calorie foods, meat, eggs and dairy products as much as you can until you values improve. If you can't stay away from meat, than at least limit its amount in low cholesterol diet and choose the ones with low fat content.
Spice up your foods with oregano, rosemary, chili, cinnamon, ginger and especially turmeric. The hotter the spice, the better its ability to lower cholesterol.
Before combining supplements and diet for lowering cholesterol, consullt with your doctor.
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