Cholesterol is a fatty substance that is produced by the liver. Every cell in the body consists of cholesterol that is essential for performing bodily functions. There are two kinds of cholesterol- the LDL cholesterol, also known as the “bad” cholesterol and the HDL cholesterol, which is considered as the “good” cholesterol. What the body needs to control is the LDL cholesterol level in the body.
A high cholesterol level is a very common health problem among people. If it is not controlled, the body is put at an increased risk of experiencing stroke and other heart diseases such as heart attacks or cardiac heart failure.
What to Eat...What Not to Eat to Control High Cholesterol
To lower the LDL cholesterol levels, the body needs to modify and to adapt to a diet to control high cholesterol levels. One of the most effective diet programs is a low-fat high-fiber diet. Foods that have saturated fat, sugar, and high cholesterol must be avoided to effectively prevent the increase of cholesterol levels.
Saturated fats are found in high-fat meats such as red meats, poultry and dairy products such as cheese, butter, margarine, mayonnaise, whole milk, cream and eggs (especially egg yolks). Regular eggs may be consumed but only with two servings of egg yolks a week. For a better result, egg substitutes should be used as replacement for eggs. When drinking milk, make sure that it is skimmed or non-fat.
Refined sugar must also be avoided. Natural sweeteners such as stevia should instead be used to satisfy a sweet craving. Unfortunately, consumption of your favorite desserts such as ice cream and cakes must be restricted. Additionally, the diet must be free from processed foods, fried foods, junk foods and alcohol.
It is best to switch to a diet that is rich in fiber. High fibrous foods include vegetables such as legumes, peas, string beans, broccoli, celery, barley and cauliflower. It is recommended to steam the vegetables but they may also be baked or fried using vegetable oils that are considered to be unsaturated fats. These include sunflower, olive, canola and soybean oil.
Increase the intake of fruits such as avocado and incorporate foods rich in Omega-3 in the diet. Good sources of Omega-3 are flaxseed oil and fish oil. Also, whole grain products specifically oats are scientifically proven to lower the body’s bad cholesterol levels and are recommended to be a part of the regular diet.
Last but not least, it is advisable to eat 5-8 small meals a day and to consume at least 8 glasses of water per day to flush out body wastes and toxins.
