If you have high cholesterol, it is important to follow a low cholesterol diet and a low fat diet. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. As an added benefit, this sort of diet will also make you feel generally healthier and more energetic as well. One of the best things you can do on your low cholesterol diet is to eat more garden vegetables and fresh fruits. Some fruits and vegetables have been proven to lower cholesterol in patients. Besides a low cholesterol diet, you will benefit further with a regular exercise schedule. This will raise your “good” HDL levels for an improvement in health. Even short, but regular exercise can bring results within as little as 30 days. You will experience a renewed sense of energy and vitality.
Research studies have proven numerous times that one of the best things you can do for yourself if you are worried about your cholesterol level is to eat more fresh fruit and vegetables.
Following a low cholesterol diet and low-fat diet necessitates that you must do the following:
- Get less than 7% of your day’s total calories from saturated fat. In fact, try to lower your saturated
fat intake as far as possible. Your doctor may even recommend that you get a smaller percentage
of your calories from saturated fat, especially if you have very high cholesterol.
- Receive 25_35% or less of your day’s total calories from fat. Again, your doctor may recommend
that you consume an even smaller (or a larger) amount of fat than this.
- Consume less than 200 milligrams of dietary cholesterol each day, or follow the limits for dietary
cholesterol that your doctor sets for you.
- Limit your sodium intake to 2400 milligrams a day. Sea salt is a better option, but reducing your
intake of all salts is the better choice.
- You should be resolved to eat only enough calories to improve your healthy weight and reduce your
blood cholesterol level. Being overweight can contribute to cholesterol and to heart ailments.If you need assistance, seek out a nutritionist or dietician.
- Refuse foods made with harmful trans fats such as margarine, salad dressing and sauces.
Enjoy foods high in soluble fiber. These foods include:
- oats, rye, and barley;
- fruits (especially try oranges and pears);
- vegetables (especially brussel sprouts and carrots);
- dried peas and beans.
You will produce meals that have lower saturated fats when you try the following methods of
- roast (only if you remove fats that are melted in the process);
- lightly stir-fry or saut. using low-fat and low-salt broth.