If your cholesterol levels are slowly creeping in the wrong direction, your doctor has probably already told you that you need to watch what you eat and get some exercise. Those are the basic steps to lowering LDL cholesterol levels. For some, they prefer to make one big drastic lifestyle change while others may opt to ease into this new lifestyle gradually. Whatever method you choose to make the necessary reduction in cholesterol, here are a few basic fundamentals that can help you to get those numbers to where you want them to be.
Watch Your Fats!
It is a given that you need a certain amount of fat in your diet everyday. According to research it is important that you manage the types of fats you're consuming daily. Experts recommend that you avoid trans fats and saturated fats like those that come from animal products as much as possible. Instead they suggest that you eat more foods with polyunsaturated and monounsaturated fats for help in lowering LDL cholesterol levels. These usually are plant based fats like canola, safflower, sunflower, olive, grape seed, and peanut oil. You can also get them from foods like salmon, tuna, trout, herring, seeds, nuts, avocados, and soybeans.
Add Colorful Fruits and Veggies:
Adding a little color to your diet is also a great way to lower your levels. Fruits and vegetables are a rich source of fiber, which binds cholesterol together in the intestines so it cannot be absorbed into the system quickly. When it comes to planning your meals, the more color the better. Think greens, yellows, oranges, reds, and blues. The deeper the color the better it is for you. So instead of just settling for a lettuce and tomato salad every now and then consider throwing in some carrots, squash, plums, blueberries, kiwi and other tasty ingredients.
Limit Refined Sugars and Grains:
Whole grains are rich in fiber but processed or refined grains like flour and white rice are not. So, when you choose grains in your diet avoid the instant or quick kind and reach for whole grains instead. Look for the old-fashioned oatmeal, wheat flour, brown or wild rice to put on your plate. And while you're trying to control your fat intake don't make the mistake of substituting refined sugar in its place. This will require you to take the time to read labels when you go shopping. You'd be surprised at how much sugar is added to much of the foods you eat. Try making your own salad dressing and sauces to boost your flavor without the unwanted additives.
Nutrition And Eating:
Eating is a major part of our lives and it may be a difficult adjustment to learn which foods to eat in lowering LDL cholesterol levels. But once you learn how to make the adjustments you may be surprised to learn that your new diet and nutrition plan can help you to improve your health in many ways. It takes time to make these adjustments but as long as you stick with your new plan you should be able to see your health improve in many different ways.