No matter the food options you got for serving each day, it is important to always keep your cholesterol content low. This is a basic principle often ignored by many but has had catastrophic consequences on their lives. Cholesterol can either be taken in food or produced by the liver. The good thing is we can manage its level by watching what we eat. Typical foods that we should eat moderately include eggs, meat, and dairy products. Increased cholesterol levels will put your normal body functioning off balance and become a real threat to your health. Therefore a low cholesterol diet is recommended for healthy living.
Wondering how to ensure a low cholesterol diet? Well, it’s simple but you must be deliberate about it to stay away from enticing meals carrying the danger or take them in moderation. Here are 7 tips for having a lower cholesterol diet.
Make fruits and Vegetables your first choice foods
One of the best ways to get started with a low cholesterol diet is by enjoying plenty of servings of fruits and vegetables. It is a sure approach to lowering your cholesterol levels. These two food categories will help you stay fit and stay away from developing common heart issues. They are better when taken whole than being converted into processed juices.
Keep off Saturated Fats
Saturated fats can easily pack in the linings of your arteries because they tend to solidify easily at room temperature. For that reason, they pose a great risk to your health. For that reason, it will be important for you to choose unsaturated fats like fatty fish, olives, and avocados. They will help you manage cholesterol levels in your body. The objective is to have low amounts of saturated fats in your meals.
Add Spices and Herbs to Your Recipe
To counter the effects of cholesterol in your body, you need minerals, vitamins, and antioxidants in plenty. Spices and herbs factored in your diet help a lot in managing the amount of cholesterol in your body. Typical examples that you can put into consideration include ginger, garlic, and turmeric. You should make them a regular inclusion in your meals because they contain antioxidants working against cholesterol effects.
Take Sufficient amounts of Soluble Fiber Foods
Foods that are rich in soluble fiber include legumes, citrus fruits, whole grains, and apples among several others. Since soluble fiber is not easily digestible, it helps in the digestion of fats as it absorbs bile while moving along the digestive tract. Ideally, soluble fiber will prevent bile reabsorption which is a good thing in dealing with cholesterol levels in your body and keeping busy at a minimum.
Watch the amount of Added Sugars you Take
Added sugars also pose a threat to you as far as cholesterol levels are concerned. For that reason, it is good to reduce the amount of added sugars per serving and where possible, keep off completely. Foods that can be taken without added sugars are highly recommended. Over and above avoiding saturated and Trans fats, added sugars must also be removed or reduced from your daily consumption.
Consider a Plant-Based Diet
Prioritize taking whole plant foods over animal and dairy products. Adopting this lifestyle works effectively to help you with your cholesterol levels. That means, most of your servings should contain a big percentage of plant foods, especially in their “whole” form. Heavily processed plant foods may not give you the advantage you are looking for to address high cholesterol levels.
Take Supplements for Lowering Cholesterol
Even though natural remedies are highly recommended to minimize cholesterol content, healthy supplements are still helpful. There are several in the market such as L-carnitine, Psyllium husk, and niacin that can be used. Your doctor’s advice must always be sought before taking this option. Remember that this is not a shortcut to achieving desirable cholesterol levels in your body. They are supplements to other efforts in managing the situation.
There are several ways of lowering cholesterol with diet. The basic principle in all these is by watching what you eat and especially in keeping away from or moderately using saturated fats from animal foods and dairy products.