Cholesterol has been around for thousands of years.
It's a natural function of the human body. Unfortunately,
most people aren't even aware they have high cholesterol
until they have a heart attack or stroke. It is possible
to have up to 80 percent closure of the arteries without
ever feeling a single symptom! Here are 5 tips you can use
straight away to start lowering your cholesterol today:
1. Reduce fat in your diet.
Buy the leanest cuts of meat you can find. Regularly
substitute poultry (without the skin) and fish for
red meat. Both are lower in saturated fat. Switch to
low fat cottage cheese and yogurt, reduced fat hard
cheeses and skim or 1 percent milk.
2. Eat no more than four egg yolks a week.
Many people don't have to worry about eating cholesterol.
Normal bodies adjust to increased intake by cutting back
on regular product. However, since one third of Americans
are cholesterol responders their blood cholesterol does
go up when they eat cholesterol. You probably don't know
if you fall into this category so play it safe. Eat no
more than four egg yolks a week. An average egg yolk
contains 213 milligrams of cholesterol!
3. Eliminate fried foods.
Buying low fat is just the beginning. You need to
institute low fat cooking methods to keep the cholesterol
from sneaking back in to your diet. Remove fatty skin from
chicken and turkey. Don't fry foods. Roast, bake, broil,
grill or poach them instead. Use fat free marinades or
basting with liquids like
wine, tomato or lemon juice.
Use olive or canola oils for sautéing or baking. Both are
very low in saturated fat. Use diet, tub or squeeze
margarines instead of regular. Watch for the term
"hydrogenated," which means some of the fat is saturated.
4. Eat vegetables and complex carbohydrates.
Lowest fat foods of all are vegetables, fruits, grains
(rice, barley and pasta), beans and legumes. Try
substituting some of these for meat and high fat dairy
products. Don't douse your pasta with butter or your
potato with sour cream. Use tomato base sauces instead of
cream base. Use lemon juice, low sodium soy sauce or herbs
to season vegetables. Make chili with extra beans and
seasonings while leaving out the meat.
5. Lose weight.
If you are overweight, the chances are almost 100% that
you have a problem with high cholesterol. You can lower
your LDL and elevate your HDL just by dropping some pounds.
Eat fewer fatty foods and more fruits, vegetables, grains
and beans and it's a pretty good bet that you will slowly
but surely lose weight.
Remember there is no substitute for your physician.
Make certain that you clear any new treatments with him
before embarking on any radical health changes you are
anticipating.
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