How to reduce cholesterol though a proper diet

1
(No Transcript)
2

• Summary

Bringing down cholesterol levels is no easy task
but you have to be committed to a consistent
dietary plan to get results.
3
How to reduce cholesterol though a proper diet
You should definitely know what is cholesterol by
now. However, you may not really know how to
reduce cholesterol which is the important part
since high cholesterol levels increase heart
attack and disease risks. Cholesterol levels can
be improved with suitable lifestyle and dietary
changes. At a dietary level, you must be
committed enough to make some changes and this
will certainly get you positive results in the
long run. You should consume foods that are good
for your heart.
4
Even if you have always been an unhealthy eater,
you should start by choosing healthy snacks and
other foods that contain healthy and good fats.
Good cholesterol is what you should aim for
instead of bad cholesterol which is the saturated
fat found mostly in dairy products, red meat and
others. You should instead choose low-fat dairy
products, leaner meat cuts and monounsaturated
fats which are found in canola and olive oils.
Replace regular mustard or sunflower oils as much
as possible for daily consumption.
5
You should look to avoid trans fats completely as
much as possible. These affect cholesterol levels
by scaling up bad cholesterol levels and lowering
good cholesterol content. This increases heart
attack risks. Trans fats are mostly found in
several commercially sold snacks, cakes, crackers
and so on. They are also found in fried and junk
foods. Always avoid foods which are prepared with
hydrogenated oils.
6
You should instead consume food rich in Omega 3
fatty acids which have several benefits like
scaling up HDL or good cholesterol levels along
with bringing down triglyceride levels and blood
pressure at the same time. There are several
fishes like salmon, herring and mackerel which
contain these essential Omega 3 fatty acids along
with walnuts, flaxseeds and almonds. Consuming
soluble fiber helps you lower LDL content and
this is possible by eating more fruits, oats,
vegetables, lentils and beans.
7
You should also add whey protein to your diet
which offers several health benefits. Scrutinize
the table dressing you use for bread and also in
other meals. Choose options like Nutralite which
are low on cholesterol count and contain both
PUFA and MUFA which are known cholesterol
fighters. Nutralite is a healthy table margarine
that is the perfect dressing for those looking to
cut down on cholesterol levels without
compromising on taste. With these dietary changes
you can expect to lower your cholesterol levels
in no time at all. Determination and persistence
are key towards accomplishing this task.

• Shivani Shetty is a leading nutrition expert and
  offers advice on combating cholesterol and eating
  healthy.

8
Office Address House No. 6 7,Sigma Commerce
Zone,Nrear Iscon Temple,Sarkhej-GandhinagarHigh
way,Ahmedabad 380015,Gujarat, INDIA. Tel
91-79-67775888 Fax [phone] Website
www.nutralite.com/about-us