Lower Cholesterol - Fight Cholesterol For Your Heart |
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Lower Cholesterol Article
| Fight Cholesterol For Your HeartFoods and Cooking Methods that Help Lower Cholesterol
It’s not tough to prepare dishes that could help lower cholesterol. All you have to know is which foods to avoid, which foods to take, and how to prepare them in such a way that they can reduce bad cholesterol. Low-density lipoprotein or LDL is bad cholesterol. A high amount of LDL in the blood can accumulate and narrow the inner walls of arteries. Heart attack or stroke may occur if ever a clot forms and blocks the narrowed arteries.
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Fortunately, it’s not too late to change and go healthy. It’s as simple as implementing simple changes in food choices and lifestyle. If you love full cream milk, try non-fat or low fat instead. If you can’t resist steak, at least go for leaner cuts containing less fat. Give up fast food and processed foods that have high levels of cholesterols and fats. And in time, you will be reducing cholesterol and lessening your risk of stroke and heart attack.
Whole grains and oats can help reduce cholesterol. They are rich in fiber and can help sweep the bad cholesterol away from the body. A specific five-year study showed that people whose diets contain the most whole grains had the thinnest carotid artery walls and showed the slowest progression in artery wall thickness. Blueberries, specifically pterostilbene, a compound in blueberries, could help lower cholesterol as effectively as commercial drugs, and with fewer side effects.
Some nuts also help lower bad cholesterol. Pistachios, walnuts and almonds can help protect your heart and lower LDL levels. The antioxidants and Omega 3 fats in nuts function to reverse the arterial damage caused by saturated fats. Omega 3 fights off cholesterol build-up and prevents heart attacks and blood clots. Other foods that contain Omega 3 are mackerel, herring, lake trout, salmon, albacore tuna, sardines, flaxseed, soybean oil and canola oil.
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Avocadoes, olives and olive oil also reduce bad cholesterol. Majority of the fat in an avocado are unsaturated fats (26 out of 30 grams), and can increase high-density lipoprotein (HDL) or good cholesterol levels. Olives and olive oil contain good fats that help ward off heart disease. Pure cranberry-grape juice is also known to fight bad cholesterol. The antioxidants found in grape juice inhibit bad cholesterol oxidation while the cranberry juice works to increase good cholesterol levels.
In buying meats, go for leaner cuts. This is one step to reduce saturated fat in meat and poultry. When going for beef, choose lean cuts including round, chuck, sirloin or loin. For ground beef, opt for lean or extra lean. For pork, lean cuts are tenderloin or loin chop. For lamb, lean cuts are those coming from the leg, arm or loin. Avoid buying meats that are graded “prime”. Instead, buy “choice” or “select” grades.
Another smart tip is to incorporate more seafood into meals. Fish is low in saturated fat. However, don’t do breaded and fried fish meals. Instead, bake, broil, grill or boil the fish. Moreover, use vegetables and beans (rather than meat) as main ingredients in your next dishes. For poultry, forgo duck or goose and instead, go for chicken or turkey. But bear in mind that chicken or turkey skin contains high levels of cholesterol, so remove skin before eating.
Being equipped with this information will definitely help. Because you know which foods you should avoid, you can steer clear from bad cholesterol. And if it can’t be helped, you can still eat your favorite foods without the guilt, with the help of the above-mentioned cooking techniques. By implementing these few changes in lifestyle and diet, you can easily lower cholesterol and prevent heart diseases.
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