Diet to Combat Cholesterol

People racked by bad cholesterol should gird up their loins to avoid any further appalling conditions that can emanate from bad cholesterol. So, if you have been suffering from high cholesterol, it’s high time you make ample lifestyle changes by changing your diet and engaging yourself in exercise or any other physical activity. A low-cholesterol or cholesterol-free diet plays a major role in combating this condition.

A low-cholesterol diet is important for you to maintain a balanced and healthy lifestyle. When a diet low in cholesterol is combined with medications, the results can prove to be really beneficial to you. To identify the particular food or groups of food reckoned to be healthy or hazardous to your health, you must know one of the key food components—fat.

There are two types of fat - saturated and unsaturated fat. Olyunsaturated and Mmonounsaturated make up the unsaturated fats. Your goal should be eating less of these fats.  Yu should try to stick to a low-cholesterol diet or cholesterol-free diet. Remember, fats contain more calories. Reduce fats in your diet.

Read the food labels

As much as possible, avoid saturated fat in your diet. This type of fat increases the cholesterol level in your blood. High cholesterol diet usually revolves around animal fat like ice cream, whole milk, and cheese. Cookies, crackers, chips, and the like also contain vegetable fat which are high in saturated fat.

If you look at food labels carefully, you might see the word trans-fats, trans-fatty acids, or hydrogenated fat. Beware! These are the real killers and thus make up a high cholesterol diet. Steer clear of any product having these components.

So are all fats dangerous?

No. Some of them are actually good for you. Take unsaturated (polyunsaturated and monounsaturated) fat. These are found in soybeans, corn, sesame, and nuts. Fish oils or omega-3 fatty acids found in salmon and mackerel are the best. For monounsaturated fats, replace your cooking oil with olive and canola oil. Olive and canola oil are full of monounsaturated fat.

What makes a high-cholesterol diet?

Dairy products, eggs, and meat have high cholesterol. Meats of animal organs like liver, kidney, and brain - all have high cholesterol. Egg yolks have high cholesterol content. Limit your meat intake by choosing lean meat when grocery shopping. Or better yet, try fish which contains healthy omega 3 fatty acids.

What makes a low-cholesterol diet?

Fruits and vegetables are the best way to go. Don’t forget to include oatmeal for a high-fiber diet. Your diet doesn’t have to be bland. Are you craving for a good afternoon snack with low-cholesterol? Nuts would do it for you. Nuts contain healthy unsaturated fats and Vitamin E. Wash it up with good old soy milk. Don’t forget to squeeze in some fresh fruit juice for taste and variety.

Consider fish for dinner. Fish are good for your heart. They contain omega 3 fatty acids that lower LDL or bad cholesterol and raise HDL or good cholesterol. Stroll around the fish section of your grocery store and try to look for salmon, sardines, trout, and other fatty fish.

For a cholesterol-free diet, fruits and vegetables should add bulk to your meal. Foods that are plant in origin are almost always better than those of animal origin. Get whole wheat bread or nuts for healthy appetizers. Of course, you can never go wrong if you go vegetarian. Vegetarians have active and healthy lifestyles primarily because of their cholesterol-free diet. Again, you can never go wrong with your basic fruits and vegetables.

What else can I do?

Aside from sticking to a low-cholesterol diet or cholesterol-free diet, consider having a lot of options to lower your cholesterol too. Being healthy is all about getting a good balance between a nutritious diet and healthy exercise. Get your body to burn all those calories and engage in any physical activity. Walking, running, boxing, and dancing are simple physical activities, but they are really effective ways to shed those extra pounds.

It doesn’t mean you have to shell out a huge amount of money for an expensive gym membership. Take a stroll. Wash your car. You can even jog at one place while watching TV! It can be anything as simple as that as long as you get your body moving and increasing your metabolism.

You can look for other alternatives like herbal, natural, and other medicinal supplements. Herbs have long been known for their potent effects in the treatment of human diseases. Explore other options in the treatment of cholesterol. Don’t be hesitant to ask your nutritionist for other natural and herbal medicines that are available for you. If you combine a low-cholesterol diet or cholesterol-free diet with the right exercise and medication, you can be assured of winning your battle against cholesterol.