Cholesterol Lifestyle: Foods and Activities
Lifestyle modifications are crucial in lowering cholesterol levels. If you are willing to increase the amounts of good cholesterol, at the same time lowering the levels of LDLs, here is what you need to do:
§ Avoid high cholesterol foods. Saturated fats shouldn’t comprise more than 10% of your everyday low cholesterol diet. At the same time, try to increase the foods with good cholesterol and monosaturated fats, such as canola oils and olive oil, as well as walnuts and almonds.
§ Avoid trans fats. Trans fatty acids, which can be found in some kinds of cookies and margarines, are not a wise choice: they will increase your cholesterol levels. Cholesterol lifestyle means paying attention to everything you buy, do or eat. According to US laws, if a product contains the amount of fat that doesn’t exceed 0.5 grams per 1 serving, it can be labeled “trans free.”
However, if during the day you consume a lot of such foods, the amounts of trans fats add up and your cholesterol levels increase. So, read the label rather than slogans and remember that if it says “partially hydrogenated oil,” it’s best to find something else, as this is a trans fat.
§ Choose low cholesterol food. You shouldn’t eat more than 300 milligrams (mg) of cholesterol per day, or even less if you have heart disease (less than 200 mg). High cholesterol foods you should avoid are egg yolks, whole milk products and variety meat. Instead you can choose low cholesterol food, such as skimmed milk, egg substitutes and lean meat.
§ Go for whole grain products. Whole grains contain useful nutrients. Try to buy whole-grain bread, whole-wheat flour and pastas, as well as brown rice. Any food that has been excessively processed before being sold has probably lost all its useful properties, not to mention the fact it acquired chemicals and additives.
§ Eat plenty of fruit and vegetables. Dietary fiber helps to lower cholesterol levels, and it is found in fruit and vegetables.
§ Eat a lot of fish. There are certain kinds of fish, such as herring, mackerel and salmon, rich in omega-3 fatty acids, contributing to a healthier heart. Halibut, cod and tuna are much better for your health and cholesterol levels than poultry and other kinds of meat.
§ Drink alcohol responsibly. Moderate drinking is recommended not only to those suffering from high cholesterol levels but to everyone concerned about their health. It’s okay to have one drink a day or two, depending on your individual reactions, but drinking more is not recommended because of common sense reasons.
§ Stay fit. For cholesterol lifestyle nothing can be more important than trying to keep in good shape. Discuss your exercise plans with your doctor to make sure you don’t overdo it. Such simple things as riding your bike, swimming, taking a walk, etc., should be done regularly and should last from 30 to 60 minutes. It’s important to keep it up, so it’s best if you find a friend who will run, swim or walk with you. If you think you will have trouble finding so much time to do it, remember that even 10 minutes a day will do you a lot of good.
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