Diet can help play a huge role in lowering cholesterol. Doctors recommend that making changes in diet and incorporating certain foods can drastically reduce cholesterol. Here are a few ways to lower cholesterol through diet and nutrition.
One way is to cut out saturated fats and replace them with unsaturated fats. Many doctors say there is a link between high cholesterol and high saturated fat intake. The American Heart Association recommends that only 7% of calories from fat per day, which is about 16 grams per day. Eating more lean chicken and fish, rather than red meats, is also suggested to lower cholesterol by reducing saturated fat intake.
Another way to lower cholesterol through diet is to increase consumption of whole grains, almonds and walnuts and fish. Whole grains such as oatmeal are rich in fiber. Fiber reduces your low-density lipoprotein, commonly known as the bad cholesterol. Fiber is also found in other foods like kidney beans, apples, and even prunes. Walnuts and almonds will also help to reduce blood cholesterol because they are rich in polyunsaturated fat, also known as the good cholesterol. Walnuts also help keep blood vessels healthy and elastic, because they are rich in polyunsaturated fatty acids. Other nuts such as almonds are also rich in polyunsaturated fat.
In addition, doctors also suggest at least two servings of fatty fish per week, such as salmon, tuna or herring. Fish contains high levels of Omega-3 fatty acids, which helps the heart such as reducing blood pressure and risk of blood clots. Another benefit of Omega-3 is that it helps prevent sudden death in people who have had a heart attack. Other ways to get more Omega-3 is from flaxseed or canola oil.
While changing a diet can be an adjustment, changing the way you eat can put you on the road to lowering your cholesterol.
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