Although, you will have to make adjustments in your new diet plan and lifestyle change, you must not feel that you have to completely give up on your favorite foods. You can still eat those foods but make sure to take them in moderation.
You can actually get access to foods which lower cholesterol as you search for ways on how to deal with this health issue. Take note of the following guidelines in looking for the best option that will help you with your cholesterol problems.
The monounsaturated and polyunsaturated fats helps lower blood cholesterol by, sweeping out cholesterol in your body before they can even enter your bloodstream. But you must also take note of its calorie content as consuming large amount of these fats, although monounsaturated and polyunsaturated can make you gain weight that will increase your cholesterol level.
- Monounsaturated oils are present in canola, peanut and olive oil; avocados and nuts like almonds, hazelnuts and pecans; pumpkin seeds and sesame seeds.
- Polyunsaturated fats are present in sunflower, corn, soybean and flaxseeds oils, walnuts and fish as these contains omega-3 fatty acids.
You can replace saturated fats with monounsaturated and polyunsaturated fat in several ways like:
- Use butter or margarine made from these oils.
- Use vegetable oils instead of tropical oils made from palm or coconut oil
Increase your consumption of foods that are rich in starches and dietary fiber like fruits, vegetables, whole grains, beans, nuts and seeds. Take note of the following types of foods which lower cholesterol:
- Vegetables, fruits and whole grains are carbohydrate-rich food but are also naturally low in calories. If you eat more of these types of foods, your cravings for foods that are rich in fats and cholesterol will be reduced.
- These foods are rich in dietary fibers or the soluble fiber that lowers cholesterol level by sweeping the cholesterol out of your body before they can even get into your bloodstream. To be more specific foods that are high in soluble fiber are oat bran, beans, peas, rice bran, citrus fruits and psyllium seeds.
- Fruits and vegetables that are rich in carbohydrates also have vitamin E, vitamin C, beta-carotene and antioxidants which help prevents cholesterol deposit in the lining of our blood vessel.
A lifestyle change that includes quitting smoking and a decrease in your sodium intake can also reduce your risk for heart disease and always think that you are making changes in your lifestyle and diet because you want to continue life in a healthier way.