It is commonly known that there are many adults that have high cholesterol levels. But not so well known, is that only one out of three has the condition under control. While we actually need cholesterol in our body, it needs to be maintained at the right level.
It is important to be aware of the dangers of having high cholesterol. It is a life-threatening condition and people who suffer from high cholesterol levels are at twice the risk of suffering from heart disease than those who don’t.
If you don’t manage the condition early, you could very well suffer a heart attack or have to undergo a bypass surgery. I’m sure these options don’t sound like your idea of a good time and thankfully there’s a much easier way to lower your cholesterol.
Embarking on a low-cholesterol diet is the easiest, most painless way to improve your health and lower your cholesterol. But, many shy away from this method because of the stigma a low-cholesterol diet can carry.
People hear the words “low-cholesterol” and visions of “bland”, “tasteless”, and “unsatisfying” food pop into their head. The truth is that changing your diet doesn’t mean giving up the sweets and snack foods you may love and enjoy. There are plenty of great-tasting, nutritious options available in a low-cholesterol diet.
Less is More
A low-cholesterol diet can cut your cholesterol down by as much as 20%, and the principle is really as simple as eating less cholesterol-laden foods.
That means avoiding foods high in saturated and trans-fats and replacing them with healthy fats like vegetable oils, avocados, nuts and fish.
Always check the labels when you grocery shop and look for foods made with unsaturated fats. Replacing foods high in saturated fats with those that have unsaturated fats can significantly reduce your high cholesterol levels.
Fresh Fruits and Vegetables
As with any health-conscious diet, a heart healthy diet requires lots of fruits and vegetables.
Fruits and vegetables should make up the bulk of any diet because of their low calorie content. They are especially useful in a low-cholesterol diet because they contain cholesterol-lowering chemicals.
While increasing your fruits and vegetables, you should also strive to decrease your dairy intake. Substitute full fat options for low fat and skim products. ‘
Doing so will not only help your cholesterol problem – it will also help with weight loss!
Breads and Grains
Swap white flours for wheat and whole grain breads. Carbohydrates are another culprit of raising cholesterol, and they’re even worse if you have diabetes.
Whole grain options are the most beneficial, since they contain more fiber and ingesting more fiber helps lower cholesterol.
Trade your red meat in for lean meats, like turkey, chicken, and fish. Lean meats contain significantly less cholesterol than red meats, and they make great alternatives. Instead of beef, use turkey for your burger.
Turkey bacon and turkey sausage are also great options at the breakfast table. Of course, if you do happen to find yourself indulging in a fatty meat dish, you can simply trim the fat away. Doing so will greatly reduce the amount of fat you ingest during the meal.
Low-cholesterol diets don’t mean cutting out all your favorite foods. It just means that you’re making conscious decisions to eat more nutritious versions of the foods you already love. Simply swap out the “unhealthy” parts of your favorite dishes for other alternatives.
You don’t need to deprive yourself of the foods you love. After all, the key to a healthy diet is moderation!