A Diet to Lower Cholesterol
Lowering bad cholesterol while raising good cholesterol should be the goal of every adult. There are two different types of cholesterol — HDL and LDL. While HDL is considered the good type of cholesterol, LDL is the bad type. LDL is the type of cholesterol that builds up and causes blockages, clots and plaque. If your LDL cholesterol is too high, you have a higher risk of heart disease. The optimum levels of cholesterol should be 70 to 100 LDL and 50 to 60 HDL. If your levels aren’t optimum, there are ways to improve them. Diet can play a large role when it comes to healthy cholesterol levels.
The first thing to realize is that there are foods that raise bad cholesterol and foods that lower it. You will want to avoid foods that are fatty and fried. Overprocessed foods and sugary foods are also bad choices. While a healthy diet may sound boring and unappealing, it doesn’t have to be that way. There are many delicious food choices that are great for improving cholesterol levels. Cold water fish, whole grains, soy, nuts, oatmeal, and certain herbs and spices are ideal dietary additions. Making the switch from an unhealthy diet to a healthy one can be easy. All you have to do is eliminate the bad foods and introduce good ones.
For example, a great breakfast would be oatmeal, orange juice and a piece of fruit. If you want more protein in the morning, go for an egg white omelet stuffed with veggies or a piece of salmon. Lunch might be something like a green salad with grilled chicken or some lowfat vegetable soup. For dinner, lean protein like skinless chicken breast or baked fish with vegetables on the side is ideal. When cooking, use olive oil which is a heart healthy fat. Snacks are important as well when it comes to feeling satisfied and staying healthy. Go for things like almonds, walnuts, berries, granola, water packed tuna and air popped popcorn.
In addition to eating a healthy diet, you should make sure you’re getting enough exercise. Diet combined with physical activity is often the best remedy for lowering bad cholesterol and raising good cholesterol. Improving your nutrition and fitness is good for every part of your body, not just your heart. In addition, you’ll feel more confident and experience less stress. Nourishing your body and mind with a healthy diet and plenty of exercise is the best thing you can do for yourself. If you have trouble creating and following a proper diet and exercise plan, consult with your physician or dietician.