The good news is that a few smaller changes to your diet can help lower cholesterol.
Which, in turn, will be able to lower your risk for heart disease and stroke. Many factors are the reason for the development of heart disease or stroke.
Genes and gender play a big role, but what we eat for most of us is an essential factor.
Here are some heart-healthy eating and diet tips to help you in the fight against high cholesterol.
Eat meat sparingly.
Put down meat to a minor part of your diet instead of making it the attraction of most meals.
Cut off fat and skin from meats and poultry. It is good to avoid big cuts of beef, pork, and lamb.
Instead, choose lean meats, or replace it with fish or skinless white meat poultry.
When dining out, choose a smaller amount of meat or meatless pasta or fish dishes.
Opt for low-fat dairy products.
Avoid dairy foods that contain hefty milk or cream; instead, use low-fat or non-fat versions.
Watch the snacks.
Choose low-fat snacks such as (homemade popcorn, carrots, dried fruits, or fresh fruits) instead of high-fat ones such as (potato chips and candy bars).
Avoid store-bought bakery products unless they are low in saturated fats and free of trans fats.
Cut down on always saturated fat when you are cooking.
Use liquid cooking oils always rather than butter or margarine, use boil pans.
Instead of frying your food, roast, broil, bake, steam, or stew. Discard drippings, and baste with wine or both.
Avoid palm and coconut oils.
Most of the vegetable oils are unsaturated, but these two contain mostly saturated fat. Buy canola, sunflower oil, corn, soybean, olive oil, or peanut oil.
Reduce dietary cholesterol.
Stick to eat less than 200 mg of limited fats a day. Limit eggs to have no more than four egg yolks per week.
Two egg whites can substitute a whole egg in most recipes. Limit lean meat, fish, and poultry and dairy products to no more than 6 ounces per day.
Stay away from having cholesterol-rich organ meats, such as liver, brains, and kidneys.
Increase complex carbohydrates and fiber.
Emphasize your foods with complex carbohydrates-such as fruits and vegetables.
Whole grain products and legumes (dried beans and peas) are low in calories and also high in fiber.
Eat more of more water-soluble fiber, such as vegetables, oat bran, and fruits.
This fiber type can significantly lower your blood cholesterol level when eaten in conjunction with a low-fat diet.
Eat fruits and vegetables. To protect your heart health, eat plenty of fruits and vegetables.
Go for nuts.
Nuts are connected with a lower risk of heart disease. They are a healthy and good filling source of protein.
But go easy on them; they contain many calories, so having too much could cause weight gain.
Consumption of Almonds lowering the cholesterol and also reduces the risk of lifestyle disease.
Add fish to your diet.
Countries with high consumption of fish have a lower risk of death from all causes and cardiovascular diseases.
Like nuts, oily fish contain the vital fatty acids known as omega-5s and omega-6s.
Since our bodies can’t produce these, we have to eat foods containing them to gain benefits, including improved cholesterol levels.
Reduce salt intake.
High blood pressure is a very high-risk factor for cardiovascular disease. Diet high in salt increases the risk of hypertension.
Avoid trans fats.
Study of the Institute of Medicine’s Food and Nutrition Board, there are no recovering qualities to trans fats and no safe levels.
They raise LDL cholesterol and lower HDL levels. The National Cholesterol Education Program desires people to eat as little amount as possible.
Avoid or eat only minimal quantities of foods that listed hydrogenated oil.
Or partially hydrogenated oils are among their first ingredients. These products usually contain a lot of trans fat.
They are drinking alcohol only in moderation.
Regular, moderate drinking can be able to reduce the risk of cardiovascular disease, but heavy alcohol negates the benefits.
Moreover, the advantages or not strong enough to recommend alcohol for anyone who doesn’t already drink.
For those who do, the dietary guidelines for Americans recommend no more than one drink a day for women, and one or two drinks a day for men.
Read tables carefully.
Avoid prepared food that lists any of the following among the first few ingredients.
Meat fat, coconut or palm oil, cream butter, egg or yolk solids, whole milk solids, lard, cocoa butter, chocolate, or imitation chocolate.
Or hydrogenated or partially hydrogenated fat or oil. And Watch out for fast foods and other unlabeled products. When you don’t know what you’re getting, eat prudently.
If three months of diet and healthy eating don’t bring your total HDL and LDL cholesterol levels into the desired range, consult your physician and dietitian.
If the numbers still don’t effect after six months, it may be time for the medication.
Some healthy foods to lower your cholesterol.
Barley- helps in lowering the levels of blood cholesterol and triglyceride and regulating the blood sugar levels.
Apple Cider Vinegar- helps in treating allergies, rashes, and infections and aids in digestion and promoting weighting loss.
Beans and Legumes- Beans and legumes like Bengal gram, kidney beans, and chickpeas. Help lower LDL- cholesterol, and prevent blood sugar levels from rising too rapidly after a meal.
Brown rice- Being unpolished, brown rice retains most of its fiber and nutrient content that helps lower blood cholesterol.
Broccoli- Steamed broccoli is more beneficial in lowering cholesterol levels.
The fiber in broccoli lowers cholesterol by binding with bile acids in the digestive tract and excreting it.
Cinnamon- Just half a teaspoon of cinnamon a day reduces LDL(bad) cholesterol, and total cholesterol levels.
Coriander seeds- Boil two tablespoons of coriander seeds in a glass of water.
Strain the decoction after cooling and drink this twice a day to lower cholesterol.
Cluster beans- help in lowering cholesterol levels as they are rich in dietary fiber.
Fruits- Fruits like pear, apples, oranges, berries, grapefruit, and pomegranate reduce cholesterol levels due to their high fiber content.
Eat fruits with their skin wherever possible as the skin is an additional source of fiber.