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Meat is an essential part of many people’s diet, but it should not be exclusive. Foods containing trans-fat are various pastries containing margarine, but you can check the amount of trans-fat on all food items, as manufacturers are committed by law to report the amounts of fat. Try to remove it from your menu or at least minimize its consumption. Trans-fat is considered one of the worst industrial fats in general, and one of the main culprits of high cholesterol.īe sure to know the foods you consume and their trans-fat content.
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Trans-fat exists naturally in meat and dairy products and can be created by a chemical process that converts normal fat to trans-fat. In any case, eat saturated fat in moderation. However newer research claims that it’s true that saturated fats mildly increase the bad cholesterol (LDL), but only the large particles which are not associated with cardiovascular conditions. Some plant foods, such as palm oil and coconut oil also contain saturated fats, but don’t contain cholesterol. Also pastries and many baked and fried foods can contain high levels of saturated fats. That’s about 16 grams of saturated fats a day.Ĭommon foods that contain saturated fat come mainly from animal sources, for example: butter, fatty beef, lamb or pork, poultry with skin, lard and cream. That means, for example, that if you need about 2,000 calories a day, then maximum 140 of them should come from saturated fats. The American Heart Association recommends to limit the amount of saturated fats you eat to less than 7% of your total daily calories. The medical establishment talks about the great damage of saturated fat that increases the level of cholesterol in your blood. There is a controversy about the role of saturated fats on your cholesterol levels. Try to reduce the amount of saturated fat you consume With a nice amount of soluble fiber, your cholesterol level will remain low.
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Add pieces of fruit for a sweet taste and your anti-cholesterol breakfast is ready. One cup of oatmeal or bran has about 2 grams of soluble fiber and 4 grams of fiber in total. It is common to claim that breakfast is the most important meal of the day, so you have to give it its proper place. Instead of the usual cereal, prefer to start the day with oatmeal or bran. For example, on days when you eat eggs, reduce cholesterol consumption from other sources. This means you can eat eggs, as they have many health benefits, but you need to plan the rest of your meals accordingly. A single egg contains about 213 mg cholesterol, which leaves almost another available 90 mg. The recommended daily consumption of cholesterol is 300 mg for healthy people.
Ways to lower cholesterol how to#
Increasing your fiber intake is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health. 5 to 10 grams is just to add a fruit or a vegetable a day – not a great effort with but with a great benefit. Studies have found that increased consumption of soluble fiber, like the one found in fruits and vegetables, by 5 to 10 grams a day, can lead to a decrease of 5% in the level of cholesterol in the blood. At the bottom line, don’t let slogans fool you – check the nutritional values in numbers. But if for example you need to consume 300 grams of this food to feel satisfied, you need to re-examine the meaning of ‘low-fat. Many times the wording on the labels refer to the amount for a portion, or for 100 grams or for a pack. Here are tips to help you bring your cholesterol to the right level:Įven foods claiming to be low in fat can contribute significantly to your cholesterol levels. To improve your blood cholesterol levels and to lower cholesterol naturally, there are some simple but vital habits that should be adhered to.