There are numerous products and services that claim to reduce cholesterol levels. These might be genuine but there is no authentic proof that cholesterol can be reduced just by making dietary changes alone. There are numerous factors that contribute towards increase in cholesterol levels and these factors differ from person to person. Hence it is important to know the reason for elevated cholesterol level and then devise a plan so as to reduce it. Few easy steps can help in reducing cholesterol.
- To initiate plan to lower cholesterol, cut down diary, meat and eggs. Plan a day ahead for the next day meal. Though some cholesterol is made by body, rest is made by food and food products from animal contain cholesterol along with foods that have saturated fat and trans fat. It is recommended that intake of total fat should be limited to 25-35%, saturated fat to less than 7% and intake of trans fat to less than 1% of total daily calories. Also, it is recommended to limit food cholesterol intake to less than 300 mg per day.
- Eat enough dietary fiber in the form of whole grains, vegetables, fruits, legumes and Omega 3-fatty acids. Soluble fiber tends to absorb bad cholesterol and ultimately eliminates it. Also, limit sodium consumption. Avoid snacking on salty snacks as this increases blood pressure. Avoid eating refined sugar products likes beverages and juices, sweets as they have starch and empty calories without any nutritional value.
- Eat a well-balanced diet which includes all types of food that have vitamins, minerals, calcium, iron etc and keep you satiated too. Include lean meats and fat-less poultry, fish at least twice a week, along with fat-free milk and yogurt. Use olive oil and fish oil. By making smart food choices, it is possible to eat all types of food along with avoiding food that has high cholesterol levels.
- Along with eating healthy food which has low or no cholesterol, it is also important to eat fresh food. Food which is stale or prepackaged does not have required vitamins and have high content of preservatives. Some preservatives are said to increase cholesterol level in the body. Avoid eating out if possible as you might not have control on the way the food is prepared and cooked. Try eating at home all the time. Also, cook food without the use of oil as far as possible. Boil, grill, bake or roast and avoid frying. This will go a long way in reducing cholesterol.
- Cholesterol can be reduced not only by dietary changes, but also by making changes in lifestyle. It is important to remain physically active so as to maintain optimum weight and to eliminate excess cholesterol. A regular exercise regimen will go a long way in keeping body and mind fit along with reducing cholesterol level. Before starting any plan for reduction of cholesterol, it is advisable to consult a doctor so as to know the level of cholesterol and whether reduction is warranted or not.
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