What to eat when you have high cholesterol
If you have high cholesterol, your levels of low density lipoproteins, or LDL, possibly are not within healthy limits.
According to the AHA, the levels of LDL or “bad” cholesterol that are between 130 and 190 mg / dL or more lie on the edge of high. A total cholesterol level of 200-240 mg / dL or higher also puts you in the high range limit.RELATED: RECOMMENDED PLANS FOR YOU
Triglycerides are another type of fat that is measured along with your levels of blood cholesterol, but high levels of LDL are the main source of the problem if you have high cholesterol.
The culprits of high cholesterol
Modifying your diet is a way of coping with high cholesterol, according to the National Heart, Lung and Blood Institute.
LDL cholesterol your body produces naturally, but there are three ingredients you should look when you read nutrition labels on your food: saturated fat, trans fatty acids, or trans-fat, and dietary cholesterol.
According to NHLBI, foods high in saturated fat pose the greatest concern.
The AHA recommends keeping your total fat intake to less than 25 to 30 percent of your daily caloric intake.
if you have problems with high levels of cholesterol in your blood and your doctor has recommended that you go down. What foods should you avoid?
Start by reducing animal fat. In this group are meat (especially red), eggs (although you can eat egg whites) and dairy (although you can eat low-fat dairy products or skim).
Foods containing Trans fats, such as snacks, cakes and sweets, also raise LDL. On the other hand, vegetables, and whole grains are rich in fiber and contain almost no cholesterol.
Here is a guide for you to have a clearer idea on what to eat:
– Extra virgin olive oil
– Whole wheat bread
– Blue and white fish
– Lean meats such as turkey, chicken, rabbit
– Nuts, especially walnuts, hazelnuts and almonds and sunflower seeds among others.
– Fruits and vegetables: oranges, pears, apples, avocados, artichokes also containing pectin: carrot, apple, cabbage, and broccoli.
– Legumes and cereals such as chickpeas, lentils, beans, and rice are advisable.
– A glass of quality red wine with meals.
Food which you should reduce consumption is:
– Rich in saturated fats Butter and margarine, whole milk, sausages.
– Those with Tran’s fats: industrial, pre-cooked pastries. Even if the label just puts vegetable fats.
– Meats and fats such as pork), beef, lamb, organ meats, etc., should be limited to twice a week.
It also helps lower bad cholesterol:
– Oat bran: 25 grams per day that can be taken with breakfast and is essential in high protein diets.
– Onion and garlic.
– The soya lecithin and soybean generally: soy milk, dairy products, etc.
– Infusion of rosemary leaves
Last but not least, have a healthy weight and get some exercise every day also helps keep your cholesterol levels.
You should not rule out any food, when you have high cholesterol.
It is often better to take some food and take less others, but never crave.
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