Cholesterol can be reduced efficiently. All it requires is a little effort on your part. There are different kinds of cholesterol. Low density lipoprotein (LDL) or bad cholesterol harms your health and their levels should always be maintained low. High density lipoprotein (HDL) or good cholesterol is beneficial to our body and their levels should always be high. The following tips can help you combat high cholesterol levels.
Add Good Fats To Your Diet:
Saturated fat found in meat products and certain dairy products can elevate your already high cholesterol level. Substitute saturated fat with monounsaturated fat. This fat can reduce LDL (low density lipoprotein) in your body.
Nuts, olives and avocados are rich in monounsaturated fats. Substitute regular cooking oil with olive oil or canola oil, fish with red meat and butter with peanut butter and you will get the right amount of ‘good fat’.
Switch To Low GI Carbs
Increased intake of carbohydrates can lower HDL (good cholesterol) levels in your body. Reduce your intake of bread and junk food and substitute them with low glycemic index (GI) rating carbohydrates found in wholemeal bread, cereals and legumes.
Low GI Carbs
Carbs low in GI index keeps you full for a longer time and can also help you manage your weight.
Add Omega-3 Fatty Acids
Omega -3 fatty acids found in certain fish like mackerel, salmon and cod and in fish oils have several health benefits. They can lower the levels of LDL and triglycerides.
Omega-3 Fatty Acids
Triglycerides are a type of ester compounds that can narrow your blood vessels. These polyunsaturated fatty acids are also available as supplements.
Include Fibre Rich Food
Fibre can either be soluble or insoluble. Research has shown that daily intake of soluble fibre can cut down a good percentage of LDL cholesterol. Vegetables, fruits and whole grains are rich sources of fibre.
Fibre Rich Food
A kind of soluble fibre called pectin is known to reduce bad cholesterol and also delay your digestion. This can keep you from over-eating. Apples and pears are good sources of pectin.