Lowering Cholesterol with Diet
- Soluble fiber helps to lower blood cholesterol levels. They reduce the absorption of the cholesterol in the intestines. Add at least 10 grams of fiber in your diet every day. One and a half cup of cooked oatmeal for breakfast gives 6 grams of fiber. Throw in a fruit like a banana or an apple to get another 5 grams of fiber. Cold cereal made with oatmeal or oat bran is also a good choice. Add more carrots and legumes to your lunch and dinner menu to get more of the soluble fiber in your diet that helps to reduce your low density lipoprotein, the "bad" cholesterol.
- Olive oil has a very good effect on lowering your "bad" cholesterol but leaving your "good" cholesterol untouched. It contains a mix of antioxidants that contributes to a healthy heart. The extra virgin oil is the best as it is less processed and has more antioxidants. Add at least 2 tbsp. or 23 grams of olive oil in your diet every day. To add olive oil to your diet is very simple. Sauté vegetables in olive oil or add it to a marinade. It is perfect as a salad dressing when mixed with some vinegar. Try to replace butter with olive oil for a healthy lifestyle and a healthy heart.
- Try to eat fish three or more times a week. They are an excellent source of omega 3 fatty acids. Omega 3 fatty acids is the oil found in certain deep-sea fish such as salmon, herring and lake trout, and it helps to lower the blood cholesterol. Fish supplements can also be used, but keep in mind that they add too many calories.