How To Plan Healthy Diets For High Cholesterol Levels

Posted by maiko muki

How To Plan Healthy Diets For High Cholesterol Levels
How To Plan Healthy Diets For High Cholesterol Levels
While the liver produces cholesterol to aid in healthy bodily functions, we get way too much from food, which is why people should learn to plan healthy diets for high cholesterol levels. By planning a healthy diet that can keep cholesterol levels in check, you can steer clear of heart risks that are associated with a high cholesterol count in blood.

The biggest risk that results from high cholesterol levels is atherosclerosis or the blockage of arteries that can cause heart diseases or stroke. In many occasions, people only learn that their arteries are narrowing when it is already too late. It is not difficult to reverse the effects of high cholesterol in your blood vessels with diet alone, but you must be diligent and committed to achieving this goal. Planning and following a healthy diet will get you there and keep you very healthy.

Healthy diets for high cholesterol levels should be designed primarily to reduce the amount of LDL cholesterol in the body. These diets will often result in a decrease in blood pressure, blood sugar and body weight.

The following are some ideas that can be incorporated into your diets:

Fresh Fruits, Vegetables, Legumes, and Whole Grains

These are natural foods that are essential because they are a good source of dietary fiber and can help decrease LDL cholesterol, thereby lowering the risks of heart disease.

Low Fat Foods

Diets should have zero or minimum amounts of trans-fatty acids and saturated fats. It is recommended to use monounsaturated fats instead such as those found in peanut oil or olive oil.

Balance Your Protein Sources

Popular sources of protein like meat and dairy products are one of the biggest causes of heart disease. To reduce the risks of these diseases, it is best to plan healthy diets for high cholesterol levels with a variety of protein sources in mind, including vegetables and fish. Spinach and asparagus are excellent sources of high quality protein. Soy is believed by many reduce LDL cholesterol while eating foods rich in omega-3 fatty acids, such as fish, reduces the chances of heart disease.

Lower Cholesterol Intake

While your liver produces cholesterol, unhealthy eating habits can increase it to dangerous levels. Diets for high cholesterol levels should focus on food sources that have minimal or no cholesterol. This has multiple benefits because it can also limit the intake of unhealthy fat as well as increase your nutrition intake.

Choose Healthy Carbohydrates

Carbohydrates are a good source of energy. However, it is important to choose foods rich in complex carbohydrates, such as whole wheat, whole grain products and brown rice. Avoid simple carbohydrates such as those found in carbonated drinks, sugar and sweets because simple carbohydrates can increase the risk of heart disease.

Eat Regularly

Skipping meals to lower bad cholesterol is very bad advice. In fact, eating at least five small meals a day can help speed up metabolism and control blood sugar levels making it much easier to lose weight. When planning healthy diets for high cholesterol levels, each meal should be small enough to satisfy cravings but not to the point where you starve or feel hungry all the time.

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