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Top Tips For Reducing Cholesterol
Losing weight if you need to is one of the best things you can do to lower your cholesterol levels. It's also important to look reduce your fat intake. So, in place of fried foods try micro waving, steaming, poaching, boiling or grilling instead. Choose lean cuts of red meat where possible or better still swap to poultry or fish. Below is a list of tips that can help to reduce your cholesterol levels through your diet: * Eat a diet that contains low-cholesterol foods such as fruit, vegetables, whole grains (like breads and cereals), legumes (beans), and fish.
* Eat a fibre-rich breakfast cereal and/or fruit. Choose cereal with five grams or more of fibre per serving.
* If you eat meat, try using lean meat like skinless poultry. Make sure you trim off all excess fat before cooking and drain the fat from the pan after browning meats.
* Instead of frying try boiling, baking, roasting, poaching, steaming, or sautéing for a change.
* Swap whole milk for low-fat or non fat milk, (semi-skimmed or skimmed).
* Low-fat or non fat yogurts, cheeses and cottage cheese have very little taste difference to the full fat version especially when used in cooking.
* Eat garlic either cooked or raw garlic as both contain compounds that help lower your liver's production of cholesterol.
* Instead of whole eggs, try cooking with just egg whites.
* Use liquid vegetable oil instead of butter or lard.
* Don't use commercially prepared baked goods if possible, as they are often made with hydrogenated oils. Knowing which types of fats are good and which are bad can be quite confusing. There are two main types of fat; saturated and unsaturated. When you eat foods that are high in saturated fat it can contribute to raised cholesterol levels in the blood. While foods with unsaturated fats can help to reduce cholesterol levels.
Foods which are high in saturated fats: * meat pies
* sausages and fatty cuts of meat
* butter
* lard
* cream
* hard cheese
* cakes and biscuits
Foods that contain unsaturated fats: * oily fish - e.g. salmon, tuna, pilchard
* avocados
* nuts and seeds
* sunflower, olive, sesame and rapeseed oils
* vegetable oils
If you want to lose weight while lowering your cholesterol please be aware that many foods that contain unsaturated fats are also high in calories.
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This intel was contributed by Lydia
Lydia
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May, 2012
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