Oct 1, 2009

How to Reduce Cholesterol?

Oct 1, 2009
By now, almost everyone know that fatty food, stress and lack of exercise are the main causes of high cholesterol. This is also a known fact that not all fats are bad- the low density lipoproteins or LDL is the bad cholesterol whereas the high density lipoproteins or HDL is the good cholesterol. When we talk about lowering cholesterol, we mean to say that we must reduce the bad cholesterol. At the same time we should also take steps to increase the good cholesterol which is beneficial for overall health. Here are certain tips on how to strike a balance among the two types of blood cholesterol by bringing changes in one's diet and lifestyle?
  • Lose weight- obese people have higher risk of cholesterol imbalance. Losing as little as 2-4 kg of weight can also reduce considerable amount of cholesterol.
  • Avoid having saturated fats present in red meat and dairy products. They increase bad cholesterol. Maximum of only 10 percent of your daily calories should come from saturated fats.
  • Include healthier fats in your diet like leaner cuts of meat, low-fat dairy and monounsaturated fats that are present in olive, peanuts and canola oils.
  • Avoid intake of trans fats found in packed and fried foods such as cookies, crackers and cakes.
  • Eat whole grains- opt for grain breads, whole-wheat pasta, whole-wheat flour and brown rice.
  • Eat more fruits and vegetables. They provide dietary fiber which lowers cholesterol.
  • Have food items that are rich in omega-3 fatty acids- they lower cholesterol. Fish like salmon, mackerel and herring are good source of omega-3 fatty acids. Vegetarians can find omega-3 fatty acids in walnuts, almonds and ground flaxseeds.
  • Exercise daily- even if for 30 minutes. There is no alternative to this.
  • Quit smoking.
  • Limit your alcohol intake.
  • For faster results adopt Home Remedies for Cholesterol Imbalance