Good Diet For High Cholesterol
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Good Diet For High Cholesterol
A special diet is usually required for folks who have high cholesterol levels. But a special diet may daunt someone with high cholesterol especially if he/she is not well-informed of the variety of alternative foods that can help reduce cholesterol levels. A good diet for high cholesterol typically consists of low saturated fat foods in order for you to lessen your cholesterol level and to prevent the development of heart disease/s.
A customized cholesterol diet may be recommended to succeed and since every individual is different and so as their dietary needs. However, it is also important to follow several basic principles in order for you to set-up a good diet for high cholesterol level. One of these principles is to eat foods with high soluble fiber and to eat more fruits and veggies.
* Considerations and some helpful advice when seeking a good diet for high cholesterol:
- You may also consult with a physician and a nutritionist to ensure that your diet and weight loss plans will fit your current health condition and needs.
- Lowering your fat intake is also part of lowering cholesterol. Some people would lessen their fat intake at around 20% of their total calorie intake. But if you suffer high triglyceride levels it is likely that you'll be advised by your doctor to increase your intake of good fat or monounsaturated fat. One very good source of good fat is olive oil.
- You should eat foods that are high in soluble fiber to reduce LDL or bad cholesterol. You can find soluble fiber in oatmeal, oat bran, kidney beans, prunes, apples, barley, psyllium,
- Oat bran and oatmeal both contain soluble fiber that helps reduce LDL [low density lipoprotein] or the bad cholesterol. It is recommended to take 10+ grams of soluble fiber per day to help lower your LDL and total cholesterol. Soluble fiber is also found in kidney beans, pears, prunes, apples, psyllium and barley.
- Include in your diet a variety of nuts such as walnuts, almonds, pine nuts, hazelnuts, pecans, peanuts, pistachio and others. Nuts are high in HDL or good cholesterol and they help lower the risk of heart disease as well. A handful of nuts per day will do, so don't go overboard.
- Eat more fish that are high in omega-3. Researches show that fish with high omega-3 fatty acids can help lower cholesterol levels as well as lower the risk of heart diseases, blood clot problems and high blood pressure. Salmon, mackerel, lake trout, herring, albacore tuna and sardines are high sources of omega-3 and they are best prepared grilled or baked. Flaxseed and canola oils are the best alternatives if you don't eat fish.
- Olive oil is high in antioxidants that helps lower LDL or bad cholesterol and it leaves the good cholesterol untouched. Taking 2 tablespoons or 23 grams per day of olive is recommended by the FDA in order to get the full benefits. It is also advisable to select virgin or extra virgin olive oil due to higher antioxidants.
- Eat more foods that are fortified with stanols or plant sterols since these block the body from absorbing cholesterol. The recommended amount of plant sterols to be taken per day is at least 2 grams or 8 ounces. They don't appear to affect HDL or good cholesterol levels and they do not interfere with the absorption of fat-soluble vitamins- A, D, E and K.
Now there are foods that are being fortified with plant sterols or stanols- these are substances found in plants that help block cholesterol absorption.
Suffering from high cholesterol levels can be problematic and sometime debilitating to those who suffer it. By following a good diet for high cholesterol and including a form of sport or exercise can help you lose those extra pounds.
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