Saturday, July 21, 2012

Diet Strategies That Lower Cholesterol Levels

Have you been eating oily and fatty foods for as long as you can remember? You may have to have your cholesterol levels checked. A diet high in cholesterol poses risks to one’s health and increases the likelihood of developing heart disease, diabetes, and cancer.

You can modify your eating habits slowly and with conviction until you reach normal cholesterol levels. Diet modification may sound like you’re stripping away all the fun in eating, but it does not really. Sensible diet strategies and personal discipline will provide you good food and good health. A well-balanced diet from all food groups is doable. Here are ways to cut down on saturated fat:

Put vegetables on top of your list
Remember what your mother used to tell you at the dining table? Eat your vegetables. Research has proven that a diet that consists mainly of vegetables help reduce a person’s risk of developing heart disease, diabetes, and certain cancers. Vegetables are rich in fiber that help flush out bad cholesterol, vitamins and minerals that boost the immune system, and antioxidants that fight cancer.

Use non-fat milk or soy milk
It may be good to eat fiber-rich whole grain cereals every day. But if your milk of choice for that bowl of cereal is high in fat, you may not reach your desired cholesterol levels at all. Choose non-fat milk, skim milk, or soy milk for your cereal. The taste is almost the same but the nutritional benefits are definitely high.

Choose lean meats
Do you like grilling meats during a cookout or picnic? Consider using lean meats. These don’t have that much fat in the center and in the edge but taste just as good as the usual slab of steak. Enjoy lean meats with mash potatoes (use low fat butter) or vegetable salad.

Eat seafood more often
Food from the sea is rich in Omega 3, a type of oil that fights the bad cholesterol in our body. Eat fish or shellfish every day for lunch or dinner. A seafood diet can be very effective in lowering levels of cholesterol. Best to have the fish grilled or boiled instead of fried.

Have nuts and fruits for dessert
Candies, cakes, and ice cream are all rich in sugar and fat. Do away with candies altogether. Eat cakes in moderation and go for ice cream that contains less fat or no animal fat. The best desserts by far are nuts and fruits. These contain high levels of vitamins, minerals and fiber which are all good for your body.

Don’t chicken out on chicken 
Love fried chicken? Roasted, poached, or steamed chicken may be better. Flavor the dish with herbs and olive oil to make it more delicious. In time, you’ll learn to say no to fried chicken. It is never too late to make some changes in your lifestyle and diet. You can have more control over your plan if you cook your own food. Recipes and cookbooks on healthy eating are available everywhere. Come up with your own low-cholesterol recipes and share them with friends and family!

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