Table of Article Contents
Lower Your Cholesterol Levels With Heart Health Tips
Last night I had a friend ask me, “What tips do you know for lowering cholesterol?” So I decided to share what we discussed, most of which was diet. You know what I mean, the what to eat and what not to eat, but we also talked about lifestyle habits, the good and the bad. So what can we all do to keep our cholesterol levels healthy and lower them at the same time? Like I said, diet is important. Let’s take a look at a few changes you can make.
The best things to start with are to make sure you are getting the right amount of exercise and look at your diet plan. So reduce or eliminate some of the bad foods and increase the right ones.
It is a good idea to replace foods that contain unhealthy saturated and trans fats with foods that contain polyunsaturated and monounsaturated fats. In other words, replace the bad with the good. That sounds like such a mouthful in itself!
For example, replace butter with olive oil. I like to use that example because it shows one fat as a solid and one as a liquid.
Monounsaturated fats are known to be healthy in small doses because they can help reduce cholesterol, plus they can lower your risk of heart disease. They are found in foods such as whole milk products, nuts, olives and avocados. They are also found in red meats.
Now even though I have said red meats and whole milk products, it is best to eat meat sparingly or at least avoid the fatty portions and lean towards the leaner meats. 🙂
Also instead of whole milk, use the low fat or if you prefer whole milk cut down on your intake. I am a believer that all mammals are weaned as babies, yet we are drinking milk into our latter years. There must be a signal there that we are not meant to be consuming large amounts. Anyway, that is just my opinion about drinking milk.
There are foods that you should include in your diet, such as fruits and vegetables and whole-grain products. It is important to add fiber to your diet plan. These fiber rich foods can really benefit your goal of lowering your cholesterol levels.
Don’t Forget Your Omega 3’s
Whenever the word cholesterol is mentioned and ways to keep your heart healthy, the term Omega 3’s is bound to pop up. Why? It is one of the components that can keep your heart in tip top shape. The people that consume a lot of oily fish in their diet and countries that have fish as a main dietary source, all are low risk candidates for heart disease or cardiovascular problems.
What about salt and eggs? I personally can’t eat eggs without lots of salt and pepper. There always seems to be a bit of a debate about the two. There are some that say don’t eat more than two or three a week, others say eating six a week is fine. I personally keep chickens, so I have eggs for my breakfast…BUT…I watch what I eat, exercise and am not overweight. So, what I am saying is, you know your own body. Everything in moderation!
What works for one, may not work for another. I have a vegetarian friend, that is a true health fanatic food wise and fitness fanatic in the exercise department too. After having a cholesterol check and assuming they would be in perfect health, were totally surprised at their levels. They were sky high. Why you ask? The mushroom sauce, made on pure cream and the grated cheeses sprinkled on the meals were almost a daily addition. Plus stir fries were cooked in butter or coconut oil.
As always you can do some exercise, even walking is a good start and eat foods that are also conducive to reducing weight if necessary. It also wouldn’t hurt to give up the smoking and excessive drinking. There are also natural supplements that can lower high cholesterol and maintain healthy levels, such as CholesLo.
Have you lowered your cholesterol following a special cholesterol diet? If so, what did you eat and what did you cut from your diet plan? Let me know in the comment section below!