In some cases you can reduce your cholesterol by simply modifying your diet. With some simple changes to the way you cook and eat, you can get your cholesterol to a healthy level.
Reduce your fat.
There are two types of fat, saturated and unsaturated. You want to reduce your total fat consumption. This will help to reduce your caloric intake as well as reduce your intake of saturated fat. Saturated fat causes your blood cholesterol level to rise. This is the biggest culprit of your cholesterol battles. Saturated fats are mostly found in animal products, but some vegetables contain saturated fats as well. It should also be noted that most commercially processed foods are high in saturated fat.
Unsaturated fat, on the other hand, can actually work to reduce your cholesterol levels, particularly when you substitute it for saturated fat. Learn to read your labels when shopping for foods such as salad dressing. Look for unsaturated, polyunsaturated and monounsaturated on the label. Watch out for terms such as hydrogenated.
You can also get a healthy dose of unsaturated fats in fish and shellfish. These special fats are referred to as fish oils or omega 3 fatty acids. Fatty fish have the highest concentration of these special oils. Fish such as salmon, herring, mackerel and sardines contain high amount of omega 3 fatty acids. You should try to eat at least two servings of fish a week.
Eat fewer foods that are high cholesterol
Now, before you scoff at this recommendation, realize that you may be ingesting high cholesterol foods and not even realize it. Some foods that are high in cholesterol include eggs, dairy products, poultry and meat. Egg yolks and organ meats are very high in cholesterol. Fish is usually somewhat low in cholesterol, but shellfish may vary in its cholesterol content. Foods that come from plants such as fruits, vegetables, grains, cereals, nuts and seeds do not have any cholesterol.
Your cholesterol reducing diet should follow these recommendations:
* Reduce your fat and calorie intake
* Cut back on sugar
* Eat more fresh fruits and vegetables
* Eat more foods that are high in complex carbohydrates
* Eat fish two or more times a week
* Trim the fat off of meat and remove the skin from poultry
* Do not eat more than four eggs a week and discard every other egg yolk, replacing it with an egg white
* Stay away from commercially processed foods
* Exercise regularly
Modifying your diet can help you reduce your cholesterol. It can also help you lose weight if you are carrying a few extra pounds. Keep in mind that the more you stick to fresh foods and stay away from processed foods, the healthier you will be eating. The healthier that you eat, the healthier you will be. This is a natural, healthy way to reduce the cholesterol in your blood and once you do that, you will lower your risk of certain diseases and health conditions.