Top Tips For A Successful Diet To Lower Cholesterol

Cholesterol has become a word synonymous to bad health (the bad cholesterol that is). Because it is responsible for producing the fatty deposits in the arteries, cholesterol is one of the main causes of heart disease, and high blood pressure. Because of this, lowering cholesterol levels has become a major concern for both medical practitioners as well as many individuals. Diets that lower cholesterol have become very popular and increasingly adopted by many who fear the danger of high cholesterol levels in the body. Here are some dietary tips on how to lower your cholesterol.

Cut down on saturated fat. There are actually two types of fat: saturated and unsaturated. All foods that contain fat have both saturated and unsaturated fat. But saturated fat is the main culprit that causes high cholesterol levels in the blood. Fatty cuts of pork and beef, poultry with the skin, whole-milk dairy products, and lard, are high on saturated fats. Try to limit eating these kinds of food. If you do choose to eat them, choose lean cuts of pork and beef and remove the skin from poultry. Also shift to skimmed, non-fat milks instead of whole-milk products. Almost all diets that lower cholesterol include lowering saturated fats.

Aside from cutting down on meat, a cholesterol-lowering diet requires that the food intake be high in starch and fiber. This is because foods rich in fiber and starch are also are low in saturated fat and cholesterol. High starch and fiber foods also contain lower calories than high fat foods. This is why foods high in starch and fiber are great substitutes for foods high in saturated fat. Good examples of foods high in starch and fiber are whole wheat breads, cereals, pasta, grains, fruits, and vegetables. Starch- and fiber-rich foods in diets that lower cholesterol also help you to lose weight. And healthy body weight is a definite factor in preventing heart disease, diabetes and some cancers.

Here is an example of a diet that helps reduce cholesterol, which includes lowering saturated fat intake and increase in starch and fiber intake. It also includes other foods that help reduce cholesterol levels.

• Start off with a fiber-rich breakfast such oatmeal, whole grain muffins, and fruit. When choosing cereals, read the nutrition labels on the box and choose one with at least 5 grams of fiber per serving.
• Switch to whole grain breads, crackers, bagels, muffins, waffles, pancakes.
• Try to incorporate having one serving of fruits and vegetables with every meal every day.
• Instead of cakes, substitute fruits for your deserts.
• When having fruits, opt for the whole fruit, skin included, rather than just the juice for fiber.
• Try to include plenty of garlic in your diet – garlic has been shown to lower cholesterol levels.
• Eat legumes, such as beans, hummus, tofu, and soy beans at least three times a week.
• Soy protein is especially effective, so try to include a quantity when possible.
• Eat plenty of foods rich in vitamins C such as oranges, papaya, broccoli and Vitamin E, such as sunflower seeds, almonds, and walnuts.

Other foods that help lower cholesterol include raw onion, salmon, olive oil, and avocados. A diet designed to lower cholesterol can have as much variety as high-protein diets. The trick is to make attractive combinations.

source http://www.lowercholesterolnews.com/