If you are well aware of the danger of high cholesterol then you will understand why you need to reduce a high cholesterol level. Cholesterol per se is not really bad but there are two kinds of cholesterol: HDL and LDL cholesterol and a high level of just one of these is bad news for any person.
Knowing your HDL and LDL cholesterol levels will help you in choosing the right diet for high cholesterol. Having lots of the good cholesterol (HDL) in your system will push the bad (LDL) cholesterol away and there are diets that can do just that.
Too much LDL cholesterol in the body will lead to problematic health conditions that can damage the arteries and can lead to a heart attack. This can also complicate several other diseases like diabetes and even high blood pressure.
Too much LDL cholesterol in the body will lead to problematic health conditions that can damage the arteries and can lead to a heart attack. This can also complicate several other diseases like diabetes and even high blood pressure.
If you have a family history of high cholesterol level then you are advised go for cholesterol testing regularly so you can remedy the problem at an early, manageable stage. For those who need it, here is a quick and effective guide to reducing high blood cholesterol levels:
1. Try pomegranate juice. There have been few studies on the cholesterol-lowering effects of pomegranate juice and preliminary results show that it contains high levels of antioxidants (polyphenols) which may be the reason why it can reduce the LDL cholesterol level and protect the heart. Instead of drinking soda why not stock up on this orange-like fruit. However, consult with your doctor first as it might have adverse reactions if you are taking in other medications.
2. Avoid fatty foods. This can be a general statement because there are different types of fat:
2. Avoid fatty foods. This can be a general statement because there are different types of fat:
- Saturated fat
- Monounsaturated fat
- Polyunsaturated fat
The type of fat which you need to avoid is saturated fat which comes typically from foods like red meat. Saturated fats are the fats that are solid at room temperature. These are thought to be responsible for excess cholesterol production. Of course, your body needs calories but the excess calories that are then stored in your blood is unhealthy. There are saturated fats that come from poultry, dairy and cooking oils and they increase the LDL or bad cholesterol level.
Use oils that increase the HDL cholesterol level. There are fats that are considered healthy and can lower cholesterol like monounsaturated and polyunsaturated fats. But this is not a go signal for you to use these fats regularly or unsparingly. It is still healthiest to eat high fiber foods, fresh fruits and vegetables, and foods with little or even no fat content.
Use oils that increase the HDL cholesterol level. There are fats that are considered healthy and can lower cholesterol like monounsaturated and polyunsaturated fats. But this is not a go signal for you to use these fats regularly or unsparingly. It is still healthiest to eat high fiber foods, fresh fruits and vegetables, and foods with little or even no fat content.
3. .Make oatmeal a regular part of your diet. Doctors highly recommend oatmeal because of its soluble fiber content which is good in reducing bad cholesterol or LDL cholesterol. It helps to know that the intake of at least 5 grams of soluble fiber everyday reduces bad cholesterol by as much as five percent. If you want to fill in your diet with soluble fiber but you want variety then you can also opt for psyllium-containing products, apples and prunes. Research show that soluble fibers operate by binding cholesterol-containing bile and expelling it from the body.
4. Get a regular serving of cholesterol lowering herbs. There are various herbs that can reduce a high cholesterol level and you can find them right in your kitchen. Garlic is a common herb that is said to be good for those who want to reduce high cholesterol. Flax seeds and artichokes are herbs that are commonly used to treat this condition.
5. Eat plenty of fish. Have you ever heard the stories about Eskimos in Greenland who lived on an exclusive fish diet and who had wonderfully low levels of heart ailments? Eating fish meals at least three times a week can do wonders for your cholesterol level because of the omega-3 fatty acid content of fish. However, omega 3-fatty acids can also be found in flax seeds and walnuts.
Reducing high cholesterol level is not an easy task especially if you have already consisted on bad eating and lifestyle habits. However, with a little effort and willpower on your part, it certainly is possible.
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