If you have been asking yourself about what type of foods to lower cholesterol levels should you consume on a daily basis, I can only assume that you are taking your health very seriously. So here is the good news. There is no need to travel to the jungles of Borneo to seek out a certain, exotic food to eat for high cholesterol. Every list of foods that help to lower cholesterol can be found at your local mart.
Cholesterol reducing diets does not mean liquid diets. You can be assured that there are actually numerous choices of food to eat for high cholesterol. But it is helpful to remember that a daily consumption of cholesterol is usually recommended at or below 100 milligrams per day.
Quite obviously, it is a cumbersome task to keep track of the amount of cholesterol consumed per day, so, here is a handy tip – cholesterol is found in products of animal origin. Knowing this, you can roughly gauge the type of foods that lower your cholesterol (Nutritionists recommend writing down and keeping track of your daily intake of calories, cholesterol, etc.).
Foods to lower cholesterol – Meat, Rice, Vegetables and Potatoes
As alluded to earlier, going on a cholesterol reducing diet does not mean starving yourself of the good stuff. Take meat for example. Though cholesterol is found in products of animal origin, this does not mean you have to become a vegetarian. You can reduce cholesterol levels simply by removing the fats from meat, throwing in a couple of vegetables and stir-fry them.
“But, isn’t oil bad for my cholesterol,” you ask? Not vegetable oils like, canola, safflower and olive oils. But, a better alternative would be cooking sprays. You can save on fats and calories with such sprays. It would be a good idea to use cooking sprays instead of oils and they do come in a variety of flavors as well.
Rice and potatoes go great with that meat and vegetable dish but why don’t you substitute white rice for brown rice? Brown rice contains more nutrients. And try yams or sweet potatoes instead of white potatoes for better nutritional value as well. While you are at it, keep an eye out on your portion size. If you really want your food to help lower cholesterol, then monitor your intake of food per serving. You can be guilty of eating too much of the right foods.
Keep consumption of red meat like beef, to about once a week. Make it a habit to eat more fish, or even shellfish. You would have probably heard that shellfish is high in cholesterol but in fact, shellfish are far less rich in cholesterol and contains less fat than red meat. Chicken makes for a good addition to foods that reduce cholesterol too (just remove the skin and fats).
When you are removing saturated fat from your diet, you are not just lowering your bad cholesterol, but you are also reducing your risk of getting diabetes, digestive disorders and even certain kinds of cancer.
Foods to lower cholesterol – Soup
So many folks underestimate the power of soup when it comes to health. Soup should really be added to the list of foods that help to lower cholesterol. It is a great example of moderating your food portions as soup is usually taken with a spoon (unless you are from certain parts of Asia where drinking soup from a bowl is a sign of respect). Minestrone soup is a good way to go. Be creative with what you add to it. You can make soup a main meal by taking it with wholegrain bread.
And when it comes to vegetables, there is no shortage of variety. Nutritionists usually recommend eating vegetables of a different variety as often as possible to extract the best possible nutritional value from them. So, look up on all the different kinds of vegetables available and add them to your list of foods. If you are ever stuck on what kind of food to eat to lower cholesterol, you will never go wrong with vegetables.
Foods to lower cholesterol – Sandwiches and Salads
Who can resist a tuna or chicken sandwich? Almost everybody loves a good sandwich and it is another fantastic addition to – food to eat for high cholesterol. What will make a good sandwich even better for health is to lay that tuna or chicken in whole grain bread.
Replace regular mayonnaise with low-fat mayonnaise. Sandwiches are ideal for a low-fat meal and it is so quick and easy to make. Do not overlook its simplicity. You can create a great-tasting cholesterol reducing sandwich in as little as five minutes for all the nutritional value you can get for a day.
Salads are another fantastic addition to your diet, but you should keep in mind that regular dressing and croutons are high in fat and calories. Go for the low-fat options to reap the benefits of a salad dish. Again, add a variety of vegetables with chicken or fish. Like soups, salads can be made into a main dish.
Food to eat for high cholesterol – Fibrous Food
Here is something else to think about – recent studies have shown that we need to consume at least 35 grams of fiber a day to reduce the risk of suffering from heart disease. This proves you need to consume fiber found in certain types of foods – to reduce bad cholesterol. There are so many benefits you reap from a fiber-rich diet that it is impossible to list all of them here. But, know that grabbing an apple instead of a bag of chips is a very wise choice for someone trying to eat to lower cholesterol!
How you can get more fiber into your day
- Start your day off with whole-grain cereal topped with bananas, raisins and berries.
- Fit more vegetables into your main meals as mentioned earlier. But to gain more fiber out of vegetables, try eating them raw, microwave or steaming vegetables instead of frying them.
- Instead of juicing fruits, eat them as they are with the skin on where possible. You are extracting every bit of fiber from fruits this way. Snack on fruits instead of the usual chemically laden products. This is a great way to curb your appetite and lose weight at the same time because fiber-rich foods, such as fruits are more filling than other types of food.
- Throw in beans where you can – like into soups, salads and stews.
A powerful natural source to reduce cholesterol – Garlic
Such a common spice but yet one of the most powerful natural medicines for lowering cholesterol could already be lying about in your kitchen. Studies have been proven to show that garlic has the properties to ease the damaging effects of cholesterol on your artery walls, lower cholesterol and blood pressure, stop the growth of cancer cells, fight infections and prevent heart attacks. Add to that, garlic has been proven to stop the heart from aging.
Garlic is such a powerful source of medication for lowering cholesterol and maintaining a healthy heart that it would be silly not to include this common yet wonderful spice to your daily diet. Work garlic into soups, pastas, stews whole-wheat French bread, vegetables, etc. Sometimes the most common types of food are the best types of cure.