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Know how to reduce cholesterol

Author: Shivani Shetty
by Shivani Shetty
Posted: Jan 28, 2016

Reducing cholesterol should be a major priority in our day to day lives for maintaining suitable health levels.

You should definitely know how to reduce cholesterol. You should always look to cut out Trans fats completely. These reduce HDL levels and raise LDL levels subsequently. These Trans fats also increase risks of contracting heart disease and possible strokes as well. However, you may find it a little tough to avoid the same. This is because they are mostly seen in baked goods like pie crusts, cakes, cookies and pizza which is frozen along with fried foods. You should always be very careful when it comes to reading food labels, particularly for signs of hydrogenated fats or oils. Bringing down cholesterol levels does not require losing a huge amount of weight. You need to shed approximately 10 pounds for bringing down LDL levels to 8%. However, you have to be consistent in your dieting and fitness regime to keep cholesterol levels in check. You should be more active to improve triglycerides and LDL.

You should do more research on what is cholesterol and this requires you to consume more fiber. Fiber is found in foods like prunes, oatmeal, beans and apples. These have high soluble fiber content which prevents the absorption of cholesterol. Consuming 5-10 grams of fiber will help you bring down LDL levels. You will also feel fuller and will not witness cravings for snacks. Excessive fiber can cause bloating though; slowly scale up your intake of the same. You should always try to consume Omega 3 fatty acids which are majorly found in fish. These acids are very good for the heart. You can consider substituting red meat with healthy fish for lowering cholesterol. Even if not all the time, this can be a periodic exercise. Olive oil is another godsend for bringing down cholesterol levels and should be used more.

You should also look to use extra virgin olive oil wherever possible along with consuming other healthy foods. You should also consume nuts in greater numbers. These are marvelous for countering cholesterol absorption. Nuts possess sterols which are quite necessary. You can also add healthy spices to your meals including coriander, ginger, cinnamon, garlic and curcumin. Eating a little garlic everyday will certainly help in reducing cholesterol levels. For lowering cholesterol, you should also try to consume table spreads which use margarine. These table spreads mostly contain negligible volumes of cholesterol and are free from hydrogenated fats while possessing PUFA and MUFA at the same time.

Shivani Shetty is a leading nutritionist and offers information on what is cholesterol and how to lower it.

About the Author

Shivani Shetty is a nutrition and wellness expert and offers advice on choosing the best a href ="http://www.nutralite.com/products"cholesterol free foods and table spreads on a regular basis.

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Author: Shivani Shetty

Shivani Shetty

Member since: Oct 16, 2015
Published articles: 11

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