Keep Your High Cholesterol Level at Bay



Make a few changes in your diet and it can benefit to lower your cholesterol


1. Porridge or oatmeal, oat bran and high-fiber foods, kidney beans, apples, pears, barley, prunes


They all contain soluble fiber, which reduces your low-density lipoprotein (LDL) - the bad cholesterol. Soluble fiber can reduce the absorption of cholesterol into your bloodstream There are a few easy ways to lower your cholesterol levels with-out taking tablets your Dr a quick to prescribe to you when your total level of cholesterol comes up to 5,2-6,2 mmol/L
. 5-10 grams of soluble fiber a day decrease your total and LDL cholesterol. Eating 1 1/2 cup of cooked oats provides 6 grams of fiber. If you add a banana, you will add 3 more grams of fiber.



2. Fish and omega-3 fatty acids

Eating fatty fish can be heart healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots.
Try to bake or grill the fish to avoid adding unhealthy fats, and try to eat any of these recommendations at least 2-3 times per week.
• Salmon
• Mackerel
• Lake trout
• Herring
• Sardines
• Halibut
• Flaxseeds



3. Walnuts, almonds and other nuts

Walnuts, almonds and other nuts can reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also keep your blood vessels healthy
Eating a handful of nuts a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts and walnuts, may reduce your risk of heart disease. Just make sure the nuts you eat are not salted or coated with sugar. All nuts are high in calories so make sure you just have one hand full. To avoid eating too many nuts and gain weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds.



4. Olive oil

Olive oil contains a mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your good "(HDL) cholesterol untouched.
Try using about two tablespoons of olive oil a day in place of other fats in your diet. Olive oil is high in calories, so don’t eat more than the recommended amount. The best olive oil is extra-virgin olive oil. Meaning the oil is less processed and contains more heart-healthy antioxidants. Keep in mind that light olive oil are usually more processed than extra-virgin or virgin olive oils and are lighter in colour, not in fat or calories



5. Foods with added plant sterols or stanols

Foods are now available that have been fortified with sterols and stanols- substances found in plants that help block the absorption of cholesterol.
Margarines, orange juice and yoghurt drinks with added plant sterols can help reduce LDL cholesterol by more than 10 percent. Plant sterols in fortified food don’t appear to affect levels of triglycerides or of high-density lipoprotein (HDL) the good cholesterol.



6. Other changers in your diet

Cut back on the cholesterol and total fat- especially saturated and trans fat - that you eat. Saturated fat, like those in meats, full-fat dairy products and some oils, raise your total cholesterol. Trans fats, which are sometimes found in margarines and store-bought cookies, crackers and cakes, are particularly bad for your cholesterol levels. Trans fat raise low-density lipoprotein (LDL) the bad cholesterol and lower high-density lipoprotein (HDL) the good cholesterol.



In addition to changing your diet, keep in mind that making additional heart-healthy lifestyle changes are key to lowering your cholesterol. Talk to your doctor about exercising, quitting smoking and maintain a healthy weight, maybe cut down on your red meat, dairy, cookies and alcohol to keep your cholesterol level low.

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