How to Eat to Lower Your Cholesterol

vegetablesIf you have high blood pressure you maybe headed to heart disease. The first thing you can do to avoid that ticker stopping is by changing your diet. The Low Cholesterol Diet is tailored to make sure your blood cholesterol level is reduced and decrease your chances of developing heart disease.

Unlike other restrictive diets, the low cholesterol diets is not hard to follow because of the variety of food available. There are many low-fat, low cholesterol foods available on the market today. Here are some things to keep in mind:

Eat less than 7% of the days total calories from saturated fat. Saturated fat can raise your cholesterol levels which is what you are trying to avoid.

Avoid foods high in saturated fat such as processed and red meat.

Eat foods low in saturated fat such as fruits and vegetables. You should eat at least 3 to 5 servings of fruit everyday.

Eat food high in soluble fiber like oats, peas and beans.

Limit foods high in cholesterol like liver and egg yolks. Egg yolks are high in dietary cholesterol containing about 213 milligrams. So you shouldn’t eat more than 4 yolks per week.

When you are cooking choose olive and canola oils or vegetable oils. These oils are high in unsaturated fats which can lower cholesterol.

Go with lean meats instead. As an alternative to beef, why not try a healthy chicken burger? Remove the skin of the chicken before eating. White meat has less saturated fat than red meat.

Use alternative cooking methods. Instead of frying your food, why not bake or broil them. Grilling and roasting are excellent methods as the fat can drip away.

Fish is lower in saturated fat than either red or white meat.

Egg whites have no cholesterol. This can be your alternative to whole eggs in many recipes.

Buy fat free milk rather than whole milk. Besides fat free milk has more calcium in it than whole milk. The calcium is located in the watery part of the milk and not in the cream. Buying non fat goes for other dairy products like yogurt or sour cream.