Cholesterol Diet - How to Lower Cholesterol Naturally
Treatments for heart disease and high cholesterol vary from surgery, medication to making lifestyle changes. A cholesterol diet and lifestyle change will perfectly suit those who do not have extremely high cholesterol levels, any severe illness and those with less risk factors to other diseases. These are the people who can go on a combination of drug therapy and lifestyle changes.
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Hypercet Cholesterol Formula can be used to supplement your cholesterol diet. This specially formulated product is designed to aid the body in its efforts to maintain healthy levels of LDL and HDL cholesterol. It also acts as an overall tonic for the heart and helps the body get rid of free radicals.
Cholesterol Diet Tips
A cholesterol diet should be one of the top options that you should consider in order to help you lower your cholesterol levels. Follow the links to learn more about Low Cholesterol Foods and High Cholesterol Foods to avoid. You can also read about Cholesterol Lowering Supplements that Work. Here are some cholesterol diet tips:
- Meats- try to stay away from meats when you go on your cholesterol diet. If you do opt for meat, try going for the leaner kinds such as fish, shellfish and poultry. Go for turkey or chicken without the skin or remove the skin before eating. Cod is a fish that is said to contain lesser amounts of saturated fat compared to meat or chicken.
- Meat Substitutes- The cholesterol diet has a range of meat substitutes that you can choose from. Instead of meat, you can go for tofu, dry peas or beans because they contain low amounts of saturated fat and cholesterol. Dry peas are also high in fiber that can aid in lowering cholesterol in the blood
- Avoid High Cholesterol Food- The basic rule in the cholesterol diet is to stay away from high cholesterol foods. You should stick to lean meats and try to substitute fish and poultry sans the skin with any red meat. Both sources of protein contain less saturated fat. Opt for low fat yogurt and cottage cheese and skimmed milk.
- Hard Cheeses- Go for reduced fat or fat free when choosing your hard cheese in your cholesterol diet.
- Snack- The cholesterol diet allows you to snack as much as you want, several times a day but on low fat foods and stay away from foods that are high cholesterol.
- Frozen desserts- Choose frozen desserts, which have low amounts of saturated fat like low fat frozen yogurt and dairy desserts, ice milk, popsicles and sorbets.
- Fiber- With just 3 grams of fiber added to your daily intake of oatmeal or oat bran, you can immediately lower your cholesterol. The cholesterol diet would recommend introducing oat bran, which contains about 7.2 grams of soluble fiber for every hundred grams, and oatmeal, which has 5 grams of soluble fiber for every hundred grams. Other sources of fiber would be peas, beans, barley and a lot of other vegetables.
- Nuts- If you like nuts, then go for almonds and walnuts. They contain good cholesterol. About 3 ounces of walnuts daily has been said to lower blood cholesterol levels by 10% compared a low cholesterol diet. Walnuts are high in polyunsaturated fat, which aids in lowering cholesterol levels in the body.
- Fried Foods- The cholesterol diet suggest you stay away from bad cholesterol which comes from foods that are high in cholesterol such as fried or grilled burgers and steaks. The bad cholesterol combines with oxygen to produce oxidized cholesterol or oxycholesterol. Both unsaturated and saturated fat in fried foods combine with oxygen differently, but all of them are definitely not good for the heart.
- Saturated Fats- Stay away from saturated fats and opt for foods with unsaturated fats instead as part of your cholesterol diet. Go for liquid vegetable oils such as canola, olive, corn, safflower, sesame, peanut, sunflower or soybean that contain high amounts of unsaturated fats.
- Mayonnaise- Choose non-fat or light mayonnaise or salad dressings.
- Shortening- Manage your solid shortening intake as part of your cholesterol diet. These include lard and butter because they contain high amounts of cholesterol and saturated fat.
- Eggs- Control your intake of eggs to not more than 4 egg yolks per week to be able to stick to your low cholesterol diet. On the average, one egg yolk contains about 213 milligrams of cholesterol and is considered one of the foods containing the highest amounts of cholesterol.
- Fruits and Vegetables- These compose one of the most important parts of your cholesterol diet. The best foods that can lower cholesterol levels are fruits, vegetables, grains such as barley, rice and pasta, legumes and beans. Fruits and vegetables contain very low amounts of saturated fat and total fat and have zero cholesterol. They are best eaten as snacks, salads, side dishes, or main dishes.
- Cereals- Aside from high fat granola and those cereals made with nuts and coconut oil, most cereals are low in fat, which can be part of your cholesterol diet.
- Soy Protein- As part of your cholesterol diet, soy protein helps lower cholesterol. It has isoflavones that help increase good cholesterol receptors in the liver thereby increasing its efficiency to eliminate bad cholesterol from the body. About 20 grams a day of soy in your diet would be very beneficial. Incorporate foods such as tofu, nuts, soymilk and edmame to increase good cholesterol levels in your body.
- Whole Grain Foods- Go for whole grain foods as part of your cholesterol diet whenever you can. You can opt for rice, cereals, pasta, breads, peas and dry beans, which are high in fiber and starch and contains low amounts of cholesterol and saturated fat. These foods contain zero amounts of dietary cholesterol except for those sweet breads and bakery breads that are made with products that contain high amounts of cholesterol, fat, eggs and butter that should be avoided during your cholesterol diet.
- Garlic- Both fresh garlic and aged garlic are among the best foods that can lower cholesterol and should definitely be included in your cholesterol diet. Studies have shown that garlic can effectively lower cholesterol levels in people with normal to high cholesterol levels. Eat as much garlic as you can. Garlic has also been shown to increase levels of HDL. If you are bothered by the odor of garlic, then you may opt for tablet forms that are almost as effective as cooked or raw garlic.
- Caffeine- Avoid caffeine and exclude it from your cholesterol diet. It has been found that those who consume huge amounts of caffeine or about 6 cups each day are more susceptible to high levels of cholesterol. This however does not hold true for tea drinkers. It is advised that if you do take caffeine drinks, it should be limited to just a cup a day but rid your cholesterol diet of caffeinated sodas entirely.
- Sweet Baked Goods- Limit your intake of baked goods in your cholesterol diet because most of them are made with butter, eggs and whole milk, which are high in saturated fat. Try not to include croissants, muffins, butter rolls, doughnuts, pastries and biscuits from your cholesterol diet.
- Wine and Grapefruit Juice- Incorporate red wine and grapefruit juice in your cholesterol diet. These help in lowering the fat levels in your blood. It also has an LDL lowering effect that mainly comes from a compound found in grapes to naturally resist mold formations. Red wind and dark grape juice can help lower your cholesterol levels and support your body as it gets rid of plaque build-up in your arteries.
- Snacks- A number of snacks such as chips and cheese crackers are often high in cholesterol and saturated fat and should be avoided in your cholesterol diet. For your cholesterol diet, it would be good to replace these unhealthy snacks with healthier ones such as cereals sans the sugar, breadsticks, bagels, banana or grapes, baked tortilla chips, popcorn, pretzels or dried fruit.
Table 1 - Dietary Fats in Cholesterol Diet
|
Type of Fat |
Dietary Source |
Effect on Cholesterol |
How Often to Choose |
|
Monounsaturated Fat |
|
Lowers LDL when substituted for saturated fat |
More often |
|
Trans Fat |
|
Raises LDL |
Less often |
|
Saturated Fat |
|
Raises LDL |
Less often |
|
Polyunsaturated Fat (incl.omega-3 / 6 fatty acids) |
|
Lowers LDL when substituted for saturated fat |
More often |
SOURCE: Division of Nutrition Research Coordination, National Institutes of Health, U.S. Department of Health and Human Services
Cholesterol Diet - Final Words
Sticking to your cholesterol diet by foods that lower cholesterol and avoiding high cholesterol foods should not be the only change in order to lower cholesterol levels in your body. A lifestyle change, an exercise routine and more sensible choices are needed in order to be successful in this endeavor.
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