Whether you are suffering from moderately high or high cholesterol levels, the primary change required in your lifestyle would be your dietary habits. Even though studies of cholesterol levels for women as well as for men showed that different gender sometimes requires different treatments cholesterol diet combined with regular exercising and cholesterol lowering medications can work wonders with your high cholesterol levels.
Diet can create a severe impact on your overall cholesterol ratio
Cholesterol levels can increase due to various reasons such as your diet, lack of physical activity, hereditary, alcohol consumption, smoking, etc. A dietary change is one of the most essential parts of your cholesterol reduction plan. Monitoring your diet is not just a weight reduction program but it also lessens the risk for those who are concerned about their cardiovascular health as it leads to a heart attack or stroke. There are many diets which directly influence the bad cholesterol (LDL) levels and the good cholesterol (HDL) levels in your body. This enhances an incredible impact on your overall cholesterol ratio.
You can start having a diet which is low in cholesterol and high on unsaturated fat. The foods that are high in fiber and complex carbohydrates are beneficial for lowering your weight and cholesterol levels. Dietary fats are classified into two types – saturated and unsaturated. It is sensible to consume a cholesterol diet that has less saturated fat as this fat elevates the cholesterol levels drastically. Butter, meat, candy bars, ice cream, cakes, poultry, chips, shellfish, cheese or whole milk contain a high level of saturated fat. Avoiding or eating these types of foods in limitation can help you control your cholesterol level elevation.
How do you substitute your saturated fat diet with an unsaturated fat diet?
Unsaturated fat found in food can literally help you lower your cholesterol levels. You can substitute a saturated fat diet with a saturated fat diet. Some of the examples of monounsaturated foods are cooking oils like canola oil or olive oil. Polyunsaturated fats are mostly found in fish oils (also known as omega-3 fatty acids) such as salmon, tuna, mackerel, herring, etc. It can also be found in sesame, corn, soybean, sunflower seed, cottonseed, etc. For beginners, this change over from saturated fat diet to unsaturated fat diet might not be so easy.
The reason why you should not eat too much of high cholesterol food is because your liver, has a natural capability of producing cholesterol for the apt functioning of your body. Egg yolk, meat of organs like kidney, liver, brain, etc., dairy products, some types of fish and shellfish has to be consumed within limitation or as per the instructions from your doctor or nutritionist. Though it is not very easy to reduce the intake of a high cholesterol diet, people do not want to risk their lives with the creeping fear of cardio vascular diseases.
What type of diet helps you reduce your cholesterol levels?
Complex carbohydrates (starch) and fiber rich diets help you tremendously to eliminate excess of cholesterol from your body. These types of food increase the HDL or good cholesterol levels and reduce the LDL or bad cholesterol level of your body. This reduces the risk of heart attack, stroke or coronary artery disease. Low GI (Glycemic Index) foods are a great substitute for high cholesterol or high saturated fatty foods. Foods like vegetables, fruits, grains, seeds, nuts and cereal have absolutely no or negligible amount of cholesterol. Oats, bran, apples, oranges, pears, dried beans, etc., are extremely rich in fiber.
Complex carbohydrates which help you reduce your cholesterol levels are found in your daily cholesterol diet such as rice, potatoes, cereal, beans, breads, pasta, etc. These foods not only help you control your cholesterol levels but they also supply your body with minerals, vitamins and other nutrients. Foods those are rich in carbohydrates like rice, pasta, breads and potatoes are lower in calories in comparison to oily and fatty foods.
Low cholesterol diet will not only control your cholesterol levels but it will also help you reduce your weight and lead a healthy, disease free life.