How to Quickly Lower Cholesterol While Still Eating Your Favorite Foods
Everyone enjoys eating, but when it comes to cholesterol, it’s important you know how to lower it. Doctors, dietician, and even fitness trainers have methods and ways to lower cholesterol. Yet whenever people think of ways to lower their cholesterol, they think of eating a lot of flavorless fruit and vegetables. They believe they have to give up a lot of their favorite foods to reduce their bad cholesterol. While it’s important to include fruits and vegetables you don’t have to stop eating your favorite foods completely.
Keep A Food Diary
The first step when changing anything about the way you eat is keeping a food diary. It’s great for keeping track of all the things you eat, that way you can see just how many things you eat. It’s a great way to start reducing the number of things you eat, especially those that spike your cholesterol. A lot of the time, we are unaware of how much we eat and keeping a food diary is a great start.
Reduce Saturated Fats & Trans Fat
Millions of people enjoy foods that are high in saturated fats, such as red meat and dairy products. Trans fats are those found in cookies, cakes, vegetable oils, and margarine. These are the main kinds of foods that raise cholesterol. It can still be consumed, but the key is to keep them in moderation. Meaning doesn’t eat saturated or trans fat foods every single day. Start by only eating them once a week, or once every other week. Saturated fats and trans fats raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein cholesterol.
Find Healthy Substitutes
Watching what you eat when it comes to weight loss and cholesterol is a huge struggle for millions of people. The main reason is that many want to lose weight, but they don’t have the strength to give up their favorite foods. It’s extremely challenging, but there are ways to find healthy substitutes. If you’re a fan of fried chicken, try grilling or baking your chicken. Adding baking powder is a great way to give the chicken the crispy crunch without the calories of frying. Also trying frozen yogurt or grapes to quench your sweet tooth. Bringing a healthy lunch of tuna fish, low sodium, low carb foods is great when you’re going out. It’s a great way to avoid eating fast food when you’re out. These are just a few healthy substitutes that can help lower cholesterol.
Eat Oats As Much As You Can
Honey Nut Cheerios and Oatmeal indeed help lower cholesterol; many people don’t take advantage of these foods. An easy first step to lowering your cholesterol is having a bowl of oatmeal or Cheerios for breakfast. Add a banana or some strawberries for another half-gram instead of sugar. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber. If you can’t eat oats every day, start with at least eating it three days a week. It will do numbers for your cholesterol while still giving your taste buds some flavor.
Beans & Fatty Fish
Beans are rich in soluble fiber and make you feel full for a longer period of time. Adding any type of beans from kidney, lentils, to black-eyed peas, they are all very beneficial to lowering your cholesterol. They also take a while for the body to digest, meaning you feel full for longer after a meal. If you’re a big fan of red meat, try replacing it with fish instead. Adding it to your meals two or three times a week is excellent for reducing your LDL’s. Fish also has a great source of Omega 3’s and protects the heart by helping prevent abnormal heartbeats.