Diets to Lower Cholesterol
Diets to lower cholesterol are all about how to lower the amount of bad cholesterol and increase the amount of good cholesterol that you are eating through different diets. Foods that are high in trans fats and in saturated fats need to be avoided to reduce your cholesterol levels. One simple approach to change your eating to a low-cholesterol eating approach is to exchange the spread, trans fat margarines and polyunsaturated oils that you might ordinarily use in your cooking and eating. You can substitute these with canola oil, olive oil, or plant sterol spreads. Another quick substitution that makes a big difference is to use white wine vinegar to keep your skillet wet while cooking as opposed to utilizing butter. It is low in cholesterol and the food tastes the same so there is no strain or sacrifice with this change. Another change is to use egg whites which are low in cholesterol rather than whole eggs.
Diets rich in fiber also help to push the cholesterol to more satisfactory levels. High fiber foods include grains, wheat and vegetables. Oatmeal and oat bran are also good low cholesterol high fiber additions to your diet.
The added benefit of including lots of high fiber vegetables in your diet is that it can help to regulate your weight or help you to lose weight if you are currently overweight. Small changes make a big difference to your weight loss, to your cholesterol levels and to your heart health. You only need to eat 3 whole eggs instead of 4. Instead of using butter to lightly brown something, use white wine vinegar as a substitute. The substitutes take no effort and make a big difference.
Oil For All Diets to Lower Cholesterol
Omega 3 especially is essential for heart health. For a cholesterol lowering diet though, it is absolutely perfect. Omega 3 is found in fish – do not fry the food otherwise you will be defeating the objective of reducing bad cholesterol! Nuts, almonds and walnuts are also good to add to the grocery list since they also have good cholesterol and are high in fiber so they will make a difference
Fruit in Moderation as a Diet Choice to Lower Cholesterol
The best fruit for a cholesterol lowering diet are grapes, citrus fruits, strawberries and apples. All of these have a pectin content which helps lower cholesterol. Just be careful not to overdo the fruit though because of the sugar content. Excessive blood sugar brings with it more issues. So stick to the recommended two to three fruits a day.
Diets and Life Style to Lower Cholesterol.
Another focus for lowering your cholesterol levels would be to lose weight if you are overweight. Being overweight affects both your heart and your cholesterol levels. It increases your cholesterol levels. By getting in shape you can bring down your cholesterol levels. A good side effect is that you also build up your good cholesterol levels. Also, things like activity, age, and gender have a fundamental influence in whether you are in danger of having elevated cholesterol. Likewise, your genetic predisposition also plays a part in deciding the amount of cholesterol your body makes. In spite of your family lineage passing down hereditary high cholesterol, you can still do something about it. You can use diet to reduce your cholesterol levels
Grocery List for Diets to Lower Cholesterol
The best approach to get your cholesterol levels right is firstly to be get a grocery list together with the lower cholesterol type foods. Essentially you need to re-educate yourself on correct eating for a low cholesterol diet. In this way you will be helping yourself to reduce your cholesterol levels using your diet. To make a difference to your heart you only need to reduce your cholesterol intake by less than a quarter of what you are already eating. For example, instead of having 4 whole eggs you would only have 3 whole eggs. You would also include heart healthy oils that you find in fish and in vegetable oils.
More information from WebMD and from Wikipedia
An overview of lowering cholesterol can be found here