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Reduce
Cholesterol By Eating Right
By Jim Scotty
Has your doctor advised you to reduce
your
cholesterol level? That
is no surprise considering how many people have high cholesterol these
days. To help lower your cholesterol, here are 10 simple tips you can
use live a healthier life.
For most health related issues, diet
and exercise
are two of
the most crucial components. What you eat is critical to lowering your
cholesterol levels, so let's focus on that for now.
One thing you should know is the
difference
between LDL and HDL
cholesterol. Simply think of HDL as "healthy" and LDL as "lousy." HDL
actually helps carry cholesterol out of your blood vessels while LDL
allows it to deposit inside your artery walls.
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The good news is that you can change your
cholesterol
largely by
changing your eating habits. Let's take a look at some of the tips you
can start applying today:
1. Have a nice sandwich on whole wheat bread
or a pita
with
some lean turkey and lots of fresh veggies such as lettuce and
tomatoes. Skip the hot dogs, bologna, and salami, and hold the mayo.
All of those things are processed foods that are filled with fat and
cholesterol.
2. Fish such as salmon is good. Look for
wild red salmon
varieties, which are very high in Omega-3 fatty acids (good fat.) Also,
flax seed is a good source of Omega-3s.
3. Avoid trans fats! Not only do they raise
the lousy
LDL
cholesterol, they can also lower your HDL levels! Stay away from foods
like margarine, shortening, and processed foods containing partially
hydrogenated soybean oil. Most products you find in the grocery stores
should have the amount of trans fats indicated on the nutritional
information.
4. Nuts are good for you. Look for walnuts
mainly but
also try
almonds, macadamia nuts, cashews, and pecans. Nuts are high in fat, but
it's the good kind. (Also, use natural peanut butter instead of the
normal kind which contains unhealthy trans fats.)
5. Cut down on the sweets (desserts) and try
to eat only
the
healthier ones like angel food cake, graham crackers, Jell-O, and
fat-free frozen yogurt.
6. Eat foods that are high in fiber. For
instance, whole
wheat
bread, oatmeal, fruits, vegetables, beans, and some cereals are good.
(Look for the boxes that say "may help lower cholesterol.")
7. Use the grill instead of the deep fryer.
If you're
going to
have steak or burgers, grill them at home and use lean meat. This
practice avoids the grease, is fun, and the meat tastes great.
8. Watch your salad dressing. Most of them
are full of
trans
fats and cholesterol. Olive oil is good, and maybe add vinegar or lemon
juice. Also, skip the bacon bits, croutons, and egg yolks.
9. Go overboard on fruits and vegetables.
They contain
no cholesterol and they have lots of 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 fast food like french fries and
anything else
from
the deep fryer. Those foods will quickly raise your cholesterol so keep
away from the burger joints if you can.
These are some simple tips to keep in mind
that can go a
long
way in improving your health. Also remember to get plenty of exercise
like walking, jogging, swimming, or playing sports. You will have lower
cholesterol in no time and your heart will thank you for it.
About The Author
Jim Scotty shares useful tips on reducing
your
cholesterol
levels through healthy eating and exercise. Get the free 42-page guide
to "Lower Your Cholesterol" by visiting http://www.aboutcholestrol.com.
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