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Ten Easy Tips to Eat Your Way to Lower Cholesterol

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So you have high cholesterol and need to lower it? That's no surprise considering how many people have high cholesterol these days. To help lower your cholesterol, here are 10 tips you can get started with today.

As with anything health related, diet and exercise are two crucial components. What you eat is critical to lowering your cholesterol levels, so that's what is included here.

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One thing you should know is the difference between LDL and HDL cholesterol. Simply think of HDL as "healthy" and LDL as "lousy". HDL can actually help remove cholesterol from your blood vessels while LDL allows it to deposit inside your artery walls.

The good news is that you can change your cholesterol for the better. Here is how to do just that:

1. Have a sandwich on whole-wheat bread. Or a pita with some lean turkey and lots of fresh vegetables. Skip the hot dogs, bologna, and salami, and hold the mayonaise. All of those items are highly processed and filled with fat and cholesterol.

2. Fish, for example salmon, is good. Look for wild red salmon varieties, which are very high in Omega-3 fatty acids; 'good' fat. Flax seed is also a good source of Omega-3s.

3. Avoid Trans fats. Not only do they raise the 'bad' LDL cholesterol, they can also lower your HDL levels. Stay away from foods like margarine, shortening, and processed foods containing partially hydrogenated soybean oil.

4. Go ahead, go nuts. Yes literally! Look for walnuts mainly but also try
almonds, macadamia nuts, hazelnuts, cashews, and pecans. Nuts are high in
fat, but it's the good kind. Also use natural peanut butter instead of the normal kind which contains unhealthy trans-fats.

5. Limit your desserts and try eating only the healthier ones like angel food cake, graham crackers, jell-o, and fat-free frozen yogurt.

6. Eat foods that are high in fibre. Examples include whole-wheat bread, oatmeal, fresh fruits, vegetables, beans, and some cereals. Look for the boxes that say "may help lower cholesterol".

7. Use your grill. If you are going to have steak or burgers, grill them at home and use lean meat. Doing so avoids the grease. Plus it's fun and the meat tastes great.

8. Find a new salad dressing. Most of them are full of trans-fats and cholesterol. Olive oil is good. Maybe add vinegar or lemon juice. Also, avoid the bacon bits, croutons, and egg yolks.

9. Go overboard on fresh fruits and vegetables. They contain no
cholesterol and they contain lots of nutrients like antioxidants. Here are some examples:
green peas, broccoli, cauliflower, apples, oranges, mangos, papaya, pineapple, tomato, garlic, onions, spinach, water chestnuts, bananas, apricots, blueberries and kiwi.

10. Avoid fast-food like french fried potatoes and anything else from the
deep fryer. Those foods will raise your cholesterol like crazy, so stay away from burger joints if you can.

11. Bonus tip: Use spices like pepper and oregano to add flavour to your dishes. They are healthy alternatives to other toppings like mayonaise.

Well, that was easy, wasn't it? Just make some of these changes and get plenty of exercise like walking, jogging, swimming, or playing basketball. You will have lower cholesterol in no time.

Whew! That was pretty comprehensive, wasn't it?

If you want to know more about the issues discussed in this article, please check out the other resources recommended on this site or contact us with specific questions and we'll try and answer them as completely as possible.

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