Top 10 Helth Tips for high cholesterol people
December 20, 2019
Do you have high cholesterol and need to lower it? That is no surprise considering how many people have high cholesterol these days. To help lower your cholesterol, here are 10 tips you'll start with today.
As with anything health-related, diet and exercise are the 2 crucial components. What you eat is critical to lowering your cholesterol levels, in order that is what's included here.
One thing you ought to know is the difference between LDL and HDL cholesterol. Simply think of HDL as "healthy" and LDL as "lousy." HDL can actually help carry cholesterol out of your blood vessels while LDL allows it to deposit inside your artery walls.
The good news is that you can change your cholesterol for the better. Here is how to do just that:
1. Have a pleasant sandwich on whole wheat bread or a pita with some lean turkey and much of fresh veggies. Skip the recent dogs, bologna, and salami, and hold the Mayo. All of these are highly processed and crammed with fat and cholesterol.
2. Fish, like salmon, is good. Look for wild red salmon varieties, which are very high in Omega-3 fatty acids (good fat.) Also, flaxseed is a good source of Omega-3s.
3. Avoid Trans fats! Not only do they raise the lousy LDL cholesterol, but they can also lower your HDL levels! Stay away from foods like margarine, shortening, and processed foods containing partially hydrogenated soybean oil.
4. Go ahead, go nuts! Look for walnuts mainly but also try almonds, macadamia nuts, cashews, and pecans. Nuts are high in fat, but it is the good kind. (Also, use natural spread rather than the traditional kind which contains unhealthy Trans fats.)
5. Limit desserts and check out to eat only the healthier ones like angel food cake, graham crackers, Jell-O, and fat-free yogurt.
6. Eat foods that are high in fiber. Examples include whole-wheat bread, oatmeal, fruits, vegetables, beans, and a few bowls of cereal. (Look for the boxes that say "may help lower cholesterol.")
7. Use the grill. If you're going to have steak or burgers, grill them reception and use lean meat. This practice avoids the grease, is fun, and therefore the meat tastes great.
8. Find a new salad dressing. Most of them are filled with Trans fats and cholesterol. Olive oil is sweet and perhaps add vinegar or juice. Also, skip the bacon bits, croutons, and egg yolks.
9. Go overboard on fruits and vegetables. They contain no cholesterol and that they have many nutrients like antioxidants.
Here are some examples: green peas, broccoli, cauliflower, apples, oranges, mangos, papaya, pineapple, tomato, garlic, onions, spinach, water chestnuts, bananas, apricots, blueberries, and kiwi.
10. Avoid nutriments like french-fried potatoes and anything from the deep fryer. Those foods will raise your cholesterol like hell, so stand back from the burger joints if you'll.
11. Bonus tip: Use spices like pepper and oregano to feature flavor to your dishes. They are a healthy alternative to other toppings like Mayo.
That was easy, wasn't it? Just make a number of these changes and obtain many exercises like walking, jogging, swimming, or playing basketball. You will have lower cholesterol in no time!
As with anything health-related, diet and exercise are the 2 crucial components. What you eat is critical to lowering your cholesterol levels, in order that is what's included here.
One thing you ought to know is the difference between LDL and HDL cholesterol. Simply think of HDL as "healthy" and LDL as "lousy." HDL can actually help carry cholesterol out of your blood vessels while LDL allows it to deposit inside your artery walls.
The good news is that you can change your cholesterol for the better. Here is how to do just that:
1. Have a pleasant sandwich on whole wheat bread or a pita with some lean turkey and much of fresh veggies. Skip the recent dogs, bologna, and salami, and hold the Mayo. All of these are highly processed and crammed with fat and cholesterol.
2. Fish, like salmon, is good. Look for wild red salmon varieties, which are very high in Omega-3 fatty acids (good fat.) Also, flaxseed is a good source of Omega-3s.
3. Avoid Trans fats! Not only do they raise the lousy LDL cholesterol, but they can also lower your HDL levels! Stay away from foods like margarine, shortening, and processed foods containing partially hydrogenated soybean oil.
4. Go ahead, go nuts! Look for walnuts mainly but also try almonds, macadamia nuts, cashews, and pecans. Nuts are high in fat, but it is the good kind. (Also, use natural spread rather than the traditional kind which contains unhealthy Trans fats.)
5. Limit desserts and check out to eat only the healthier ones like angel food cake, graham crackers, Jell-O, and fat-free yogurt.
6. Eat foods that are high in fiber. Examples include whole-wheat bread, oatmeal, fruits, vegetables, beans, and a few bowls of cereal. (Look for the boxes that say "may help lower cholesterol.")
7. Use the grill. If you're going to have steak or burgers, grill them reception and use lean meat. This practice avoids the grease, is fun, and therefore the meat tastes great.
8. Find a new salad dressing. Most of them are filled with Trans fats and cholesterol. Olive oil is sweet and perhaps add vinegar or juice. Also, skip the bacon bits, croutons, and egg yolks.
9. Go overboard on fruits and vegetables. They contain no cholesterol and that they have many nutrients like antioxidants.
Here are some examples: green peas, broccoli, cauliflower, apples, oranges, mangos, papaya, pineapple, tomato, garlic, onions, spinach, water chestnuts, bananas, apricots, blueberries, and kiwi.
10. Avoid nutriments like french-fried potatoes and anything from the deep fryer. Those foods will raise your cholesterol like hell, so stand back from the burger joints if you'll.
11. Bonus tip: Use spices like pepper and oregano to feature flavor to your dishes. They are a healthy alternative to other toppings like Mayo.
That was easy, wasn't it? Just make a number of these changes and obtain many exercises like walking, jogging, swimming, or playing basketball. You will have lower cholesterol in no time!
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