It is common knowledge that health happens in the kitchen. This being said, the healthier foods we eat – the healthier we are. This statement especially holds true for people struggling with high cholesterol.
1. The first rule to lower your cholesterol is to head to the kitchen and look around – are there foods in your cabinets that contain too much of the unhealthy fat? Is there healthy fat – you ask?
Unsaturated fats are ones found in fish, seeds, nuts, vegetable oils such as olive oil, sunflower oil etc. and unlike saturated fats that increase cholesterol levels in your organism, unsaturated fats actually do well to your body. Junk food, hard cheeses, different kinds of meat, cakes etc. are delicious, but contain saturated fats and do more harm than good. For example, instead of meat, choose soy, soymilk and other soy products – replace unhealthy fats with healthy and see the difference.
2. Another tip on how to reduce your cholesterol is to educate yourself on which foods contain cholesterol. There are foods such as eggs and kidneys that have cholesterol in them, but its amount will not have as much impact as the cholesterol you consume by eating saturated fats. Choose whole wheat bread instead of white and eat as greater a variety of fruits and vegetables as possible. Eliminate those snacks, toss away those cakes and enjoy a salad. It is easier said than done, but when it comes to one’s health, long-term results are much more important than momentary pleasure.
3. The third tip may sound jargonistic, but if you remember it well, it will do miracles for the reduction of cholesterol in your body. Namely, omega-3 fatty acids are contained mainly in fish such as lake trout, sardines, tuna fish, herring, salmon etc. but it is crucial that you prepare the fish by baking, not by frying. Different types of nuts such as walnuts, ground flaxseeds and almonds are also rich in omega-3 fatty acids and regular consumption helps greatly.
4. The fourth tip in the struggle against high cholesterol is a high-fiber diet. One of the many foods on this list is wheat bran. Instead of the processed cereal, try eating oatmeal for breakfast.
Another high-fiber food is beans. Kidney beans, chickpea, black beans etc. may help reduce cholesterol up to 9% in half a year. Your kitchen should always be stocked with canned beans, but make sure you rinse them before use.
5. The fifth tip on cholesterol reduction is not directly related to food, but rather with reduction of food intake followed by – exercise. Working out is one of the safest, healthiest ways to keep your body fit as well as to reduce weight; and by reducing weight you simultaneously reduce cholesterol. Choose activities such as biking, swimming, and hiking or just take the stairs instead of the elevator. In addition, if you decide to eat clean, your body will be cholesterol clean.