Reduce Your Cholesterol Levels
Mankie12
Posts: 5
The main cause of high blood cholesterol and LDL levels is a diet high in saturated fats and cholesterol. But recent research indicates that to really control the problem, you've got to excercise as well as eat a low-fat, low-cholesterol diet. Doing just one isn't nearly as effective.
Reduce total fat intake to no more than 30% of your total daily calories.
Reduce saturates fat to no more than one-third of the fat you eat. Major sources of saturated fat include butter, cheese, whole milk, cream, meat, poultry, chocolate, coconut, palm and palm kernel oil, lard and solid shortenings. Most processed foods such as cookies, crackers, and other bakery goods contain trans fatty acids which increase cholesterol.
Replace saturated fats with mono-unsaturated "good" fats like olive oil, canola oil, and nuts, which can lower cholestrol. Poly-saturated fats like corn, sesame, safflower, soybean, and sunflower oils are good too.
Reduce dietary cholesterol to 300 milligrams per day by avoiding dairy products made with whole milk and cream, egg yolks, and organ meats such as liver.
Eat more fish. Research shows that certain fatty fish oils in the omega-3 group reduce blood cholesterol levels, Fish especially rich in omega-3 oils are salmon, tuna, mackerel, lake trout, bluefish, herring, and sardines.
Aerobic exercise, along with improving your diet, can reduce your blood cholesterol levels by up to 15%. Excercise will also help you lose weight and keep it off.
Eat at least five fruits and vegetables a day. They help lower LDL (bad) cholestrol according to a variety of studies. It appears that people who eat multiple servings of fruits and vegetables each day consume less saturated fat and have healthier diets. In addition, it also appears that these types of foods play an important role in lowering the risk of coronary artery disease.
Reduce total fat intake to no more than 30% of your total daily calories.
Reduce saturates fat to no more than one-third of the fat you eat. Major sources of saturated fat include butter, cheese, whole milk, cream, meat, poultry, chocolate, coconut, palm and palm kernel oil, lard and solid shortenings. Most processed foods such as cookies, crackers, and other bakery goods contain trans fatty acids which increase cholesterol.
Replace saturated fats with mono-unsaturated "good" fats like olive oil, canola oil, and nuts, which can lower cholestrol. Poly-saturated fats like corn, sesame, safflower, soybean, and sunflower oils are good too.
Reduce dietary cholesterol to 300 milligrams per day by avoiding dairy products made with whole milk and cream, egg yolks, and organ meats such as liver.
Eat more fish. Research shows that certain fatty fish oils in the omega-3 group reduce blood cholesterol levels, Fish especially rich in omega-3 oils are salmon, tuna, mackerel, lake trout, bluefish, herring, and sardines.
Aerobic exercise, along with improving your diet, can reduce your blood cholesterol levels by up to 15%. Excercise will also help you lose weight and keep it off.
Eat at least five fruits and vegetables a day. They help lower LDL (bad) cholestrol according to a variety of studies. It appears that people who eat multiple servings of fruits and vegetables each day consume less saturated fat and have healthier diets. In addition, it also appears that these types of foods play an important role in lowering the risk of coronary artery disease.
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