Cholesterol Reducing Diet - Important Tips

Getting on a good cholesterol reducing diet to bring down your high cholesterol levels is one of the top things you can do to promote good health and ensure you are protected from disease.

More and more people are finding they are at a high risk of illnesses such as heart disease, hypertension, or insulin resistance, all because they are not eating properly and being sure to take in foods that will lower overall cholesterol levels.

Often, the biggest culprit that will cause us to see higher levels of cholesterol in the body is the high intake of fast food, which is typically filled with saturated fats and excess calories. If you know precisely what to order when you eat out, then you may not quite see the problem with this, but unless smart decisions are made, you're really doing damage by frequently eating fast food meals.

Here are some of the other important things to know about a cholesterol reducing diet.

Eat Plenty Of Fruits and Vegetables

Fruits and vegetables are naturally cholesterol free, and the antioxidants found in them will also help to ward off other diseases, increasing your overall health levels. Aim to have at least three fruits a day as well as five half-cup servings of vegetables. Organic is best, while at least some raw is ideal.

Limit Grains To Whole Grains Only

While grain products can be a healthy addition to any cholesterol reducing diet, it's important that you choose the right ones. Limit the consumption of grain products that are processed and require packaging. Instead, opt for ones that come from whole grain sources, such as oatmeal, brown rice, or brown pasta.

Choose Fish More Often

Fish is one of the best forms of protein and is very low in saturated fat and cholesterol. You should ideally aim to eat fish at least twice a week on a cholesterol lowering diet, more if you can afford to purchase the fish.

Just watch that you don't add high-fat cream sauces to the fish as you cook it, as that would quickly destroy the health benefits it has to offer.

Only Eat Reduced Fat Dairy Products

It's also very important that you watch the consumption of dairy products in the diet as well. Dairy is often very high in saturated fat, which can put you at risk for heart disease. While on your cholesterol lowering diet, aim to consume only reduced fat versions of dairy. Low fat milk and cottage cheese are two very good options for maintaining a healthy body weight.

Reduce Salt Intake

Too much salt in the diet will also lead to problems in the long term, so it's a wise move to start making an effort to limit any high sodium items you regularly consume through the diet. This is especially true of refined white salt, which is in most of the processed and packaged foods available today.

If you're eating good amounts of fruits and vegetables, as mentioned above, it will also help you out, because those foods are a rich source of potassium, which opposes a high sodium intake.

In some instances, you may also want to think about using a salt replacement product, as it'll help to really bring down total levels of sodium in the diet, especially if you're someone who is in the habit of adding salt at the table.

Conclusion - Cholesterol Reducing Diet

So keep these points in mind as you form your cholesterol lowering diet. You can make a dramatic improvement on your overall health if you monitor what you're eating and make a conscious effort to make small changes regularly.

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