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Simple Ways To Change Your Diet To Lower Cholesterol

Author : Frances Woodley

There are many causes of high cholesterol. These include a genetic predisposition, aging, history of smoking, obesity, certain medications, and eating a high cholesterol diet. Regardless of the source of your high cholesterol, making a change in your diet to lower cholesterol is a good idea. By following a few guidelines, you can drastically reduce your cholesterol and decrease your changes for heart attack or stroke.

First, we will look briefly at just what cholesterol does in your body. It is transported in your blood as lipoproteins. These are the HDL and LDL you have probably heard about. HDL means high density lipoprotein, but what you should remember is that H = Healthy. You want a diet that will help raise your HDL levels. LDLs are low density lipoproteins. This is the unhealthy or L = Loser lipoproteins. In your diet, you want to reduce this bad cholesterol, the LDLs.

In your diet, you will want to raise your HDL and lower your LDL. A diet rich in fibers, such as found in oatmeal, prunes, kidney beans, barley, apples and pears will decrease your LDL by binding to these molecules, thus decreasing their absorption.

You should eat at least 2 servings of fish per week. Fish are rich in omega 3 fatty acids, which help lower your blood pressure, raise HDL, and decrease risk of blood clots. Albacore tuna (do not add mayo), salmon, halibut, lake trout, and mackerel are the best fish to eat. Be sure to either bake or grill your fish- do not slather it in butter or cream sauce.

If you are not a fan of fish, you may take omega 3 supplements. However, make sure to add vegetables and lean meat into your diet since you will be missing out on many of the other beneficial nutrients found in actual fish. Cooking with white wine vinegar is a great way to keep your food moist without adding extra unwanted flavors. Use this instead of butter to cut down on your fat intake. Use olive oil instead of animal oils.

Nuts are heart-healthy. The best are almonds and walnuts, but just about any unsalted nut is good for you. A handful a day keeps the doctor away. Trans fats, as mentioned earlier, are to be avoided entirely, if possible. This means no cookies, crackers, margarine, or cakes, or at least decrease your intake of these foods to a minimum, i. E., one serving per day at most. You can replace butter or margarine with a heart-healthy alternative margarine that has been supplemented with plant stanols or sterols. These are also found in some orange juices and yogurt drinks. Adding these to your diet can drastically reduce your LDL, by as much as ten percent.

Eating a diet to lower cholesterol is easy, and very important. By sticking to these guidelines, you will drastically reduce your chances of heart attack or stroke.

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James Tien is an writer in the health niche. He recommends you check out Cholesterol Numbers and Cholesterol Blood Test.

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Submitted : 2011-04-09    Word Count : 2964    Times Viewed: 281