Cholesterol is a substance produced naturally by the body.
There are two types of cholesterol: HDL, known as good cholesterol, and LDL,
often called bad cholesterol. High cholesterol levels in the body can cause
serious problems. One way to lower cholesterol is through diet. A good
cholesterol control diet should avoid specific foods and encourage others. Here
are some suggestions on diet to reduce cholesterol levels.
Avoid foods that contain saturated fats
Cholesterol is produced from saturated fat. Therefore, a
good cholesterol-controlling diet should not be rich in foods saturated fat,
and if possible, eliminate them entirely. In cases that you cannot avoid these
foods completely, they should be used in very low quantities. Some foods are
processed foods and high-fat animal products such as beef and chicken skin. In
addition, the saturated fat in fruits and vegetables should also be avoided.
They also increase the level of bad cholesterol in the body.
Avoid foods that
contain saturated fats.
Eat foods rich in fiber
To control or reduce the level of cholesterol, you should
eat foods rich in fiber such as bread, special foods made from less-refined
flour. Also, you should eat more grains and cereals. These foods not only
reduce cholesterol levels, but also reduce the amount of calories you consume.
Excess calories are converted to fat by the body. If you have too much fat,
high-risk cholesterol levels are increased.
You should eat
foods rich in fiber such as bread.
Eat more vegetables and fruits
Cabbages, carrots, cucumbers and leafy vegetables should be
included in the diet of anyone who wants to reduce or control cholesterol
levels. In addition to vegetables, fresh fruits should also be used. The fat
levels in these foods are very low. These foods contain minerals and vitamins
naturally.
Eat fish and lean meat
Cholesterol-controlling diet should include generous
portions of fish. Fatty fish, such as cod, salmon and tuna, are rich in omega -
3 fatty acids, an important nutrient needed to eliminate excess cholesterol.
Those who cannot avoid eating meat should choose lean meats
like skinless poultry.
Cholesterol-controlling
diet should include generous portions of fish.
Eat the right quantities
The removal or addition of foods in your diet is important
in reducing or controlling cholesterol levels. You should also eat these foods
with the appropriate quantities. You should learn to read labels or nutritional
contents in a particular food before eating it. Approximately 6 to 7 servings
of grains, 3 to 5 servings of vegetables, and 2 to 4 servings of fruits a day
is good for lowering your cholesterol levels.
