In the foods that you eat, there are two main nutrients that raise your LDL levels. The fist one is cholesterol, a waxy fat-like substance that comes from the animal products that you eat. Duck, Meat, Salami, bacon, cheese and other products also contain high amounts of cholesterol. The other nutrient that will raise your bad cholesterol levels is saturated fats, which raise the LDL levels in your body more than anything else in an average diet. Eating too much of these two nutrients is the main cause of high cholesterol.
You are in luck however because you have found this article, and the good news is there are many delicious foods low in cholesterol that can lower your cholesterol significantly. One such food is fish. Fish contains omega-3 fatty acids that reduce the amount of cholesterol in your body. It is recommended that a person eats two servings of fish a week. You can also take fish oil tablets these also contain omega-3′s.
Even for people that have already had a heart attack, eating fish and fish oil tablets has considerably reduced their risk of sudden death. The high levels of omega-3′s in fish also help reduce blood pressure and the risk of developing blood clots.
Another food that is a great source is nuts. Nuts are rich in polyunsaturated fatty acids. A handful a day of hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts, walnuts, and almonds may reduce your risk of heart disease, says the FDA. However, nuts are all very high in calories, so only a handful is recommended. An easy way to incorporate nuts into your daily diet is to replace the meat cashews or cheese in your salad with a handful of nuts.
Also please remember that these instructions about nuts only refer to unsalted nuts and ones that are not coated in sugar. Try replacing the foods that are high in saturated fats with nuts.
Your Nutrition Is Vital
It has been said that “an apple a day keeps the doctor away.” Well, when dealing with high cholesterol the same can be said of foods that contain fiber such as bananas, cooked oatmeal, and oat bran. Eating soluble fiber reduces the absorption of cholesterol into your bloodstream which reduces you low-density lipo-proteins, the bad cholesterol. Into order to lower your LDL you only need to eat about five to ten grams of soluble fiber daily. Apples, bananas, barley, prunes and kidney beans all contain soluble fiber.
Fiber is also a great weight loss ingredient. Foods that contain fiber are very filling which helps to limit the amount of unnecessary snacking a person will do every day. It has been said that women should get about 25g of fiber daily, while men should consume at least 38g a day. Whole grain foods contain about three times the amount of fiber as regular white bread. Blackberries and canned pumpkin contain upwards of 3g of fiber per serving. Most cereal contains some fiber as well. The grains that contain the most fiber are raisin bran types.
As you have read today, you don’t have to sacrifice delicious food for healthy food to lower your cholesterol naturally. The meals I have described are both delicious and healthy and very necessary in your daily diet. Changing your daily diet just a little bit to incorporate these low-cholesterol foods will make you much healthier and also should allow you to see drastic changes in your cholesterol within about six weeks.