Cholesterol: Add these Foods to your Diet to reduce risks
If your cholesterol or heart is an issue, you may need to take medication, such as Lipitor to control it. However, you may choose to bring down your levels by changing your diet. There are several ways to achieve this. So if you combine some healthy habits such as exercise with some of the choices below, you may able to lower your cholesterol and live a healthier life. These foods, taken correctly, should help your heart.
Soluble fibre can reduce the lipoprotein level, also known as the bad cholesterol. Soluble fibre reduces the introduction of cholesterol into your bloodstream. Five to ten grams a day will help improve your bad cholesterol numbers. This can be obtained through a cup and half of oatmeal. You can combine this with fibre rich fruits such as bananas or obtain it through oatmeal cereal. Other options include kidney beans or barley or fruits such as apples or pears. That seems like a pretty good variety for someone trying to prevent heart issues.
Fatty Fish and Omega-3 Fatty Acids
Fish is more than brain food; it is heart food, particularly for those who already have heart issues. The fatty acids in those fish or Omega-3 fish oil will reduce your blood pressure. The American Heart Association recommends two servings of fish a week. The fish should be prepared on a grill or baked, or your efforts may defeat the purpose. Among the best choices are mackerel, albacore tuna, salmon, and halibut. You can also use omega-3 fish oil supplements, however make sure that you don’t combine them with bad eating habits, which would defeat the purpose.
There are certain nuts that are high in polyunsaturated fats and will help you reduce your cholesterol. Be careful, however, because nuts are naturally high in calories. Therefore, you will want to limit your intake to a handful or an ounce and a half a day. Walnuts, almonds, and pistachios, peanuts and pecans are all good for your heart. However, once again, you must avoid those “extras” such as salt that defeat the purpose of eating a healthy diet. Nonetheless, it is a great way to substitute for poor snack choices.
Two tablespoons of olive oil a day will change your level of bad cholesterol. The key is to use it as a substitute for all those times in your cooking that you choose to use fatty items, such as butter. You can also use it for salad dressing. Extra virgin olive oil is rich in anti-oxidants, which will improve your heart health. However, once again, you much watch your intake for both olive oil and especially extra virgin olive oil, both of which are high in calories.
Sterols and Stanols Supplements.
Foods are now being made with sterol and stanol supplements. These supplements reduce the bad cholesterol without affecting your good cholesterol or triglycerides (fat found in the blood). They can be found as supplements in yogurt, margarine, or orange juice. Two servings a day should help lower cholesterol.
Diet Changes in General
Do not think of any of these as a magic solution that will resolve your health issues. Any one of these solutions should be combined with a healthy overall diet that reduces transfats found in store-made cookies or cakes. You also need to follow through on other parts of healthy living, such as cutting out smoking and regularly exercising.
By Dickie Hoff