A daily diet for cholesterol must be devoted to getting a variety of foods called heart healthy. These foods can lower bad cholesterol while increasing good cholesterol. In addition to knowing what foods to eat or not eat (or limit) start preparing food in a heart-healthy way to reap the greatest benefits
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Eat a variety of heart-healthy foods. According to the American Heart Association these foods are high in fiber and antioxidants. Soluble fiber is particularly important because it can remove bad (LDL) cholesterol from the body. Soluble fiber-rich foods include whole grains beans and lentils healthy oils flaxseed and fruit and vegetables. The United States Department of Agriculture recommends getting at least 10g of soluble fiber daily to reduce total cholesterol and LDL cholesterol levels.
Use healthy oils in your daily diet for cholesterol. The American Heart Association says that monounsaturated and polyunsaturated fats are heart-healthy. Extra virgin olive oil is known for its cholesterol-lowering properties and antioxidants according to the Mayo Clinic. To reap the cholesterol-lowering benefits take 2 tbsp. olive oil daily.
Eat oatmeal. The Mayo Clinic says that 1 1/2 cups of cooked oatmeal contains 6 grams of soluble fiber. Add a sliced ??banana containing 4g dietary fiber and you have your daily allotment of soluble fiber.
Eat low fat protein as part of your daily diet for cholesterol. This category includes poultry (without skin) fish low-fat soy products and legumes (beans).
Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids are high in antioxidants and have strong cholesterol lowering properties. Omega 3 is often found in salmon herring lake trout mackerel and sardines. According to the Mayo Clinic and the American Heart Association it is recommended that you eat two servings of fish each week. Or you can take a fish oil supplement. Other foods that contain omega-3 are canola oil walnuts and flaxseed.
Use healthy oils. The American Heart Association says that monounsaturated and polyunsaturated fats are heart-healthy. Extra virgin olive oil is known for its cholesterol-lowering properties and its antioxidants says the Mayo Clinic. To reap the cholesterol-lowering benefits take 2 tbsp. olive oil daily.
foods that not Heart-Healthy
Avoid or limit foods high in saturated and / or trans fats. These fats can increase the LDL level. USDA recommends your saturated fat intake should be more than between 7 percent and 10 percent daily. This amount may vary from person to person.
Saturated fats are found in animal products such as red meat organ meats and whole-fat dairy products. Saturated fats are common in processed foods fried foods and many fast foods.
Trans fat according to the Mayo Clinic found in hydrogenated fats like shortening and partially hydrogenated oils. These fats are especially found in commercially prepared baked goods.
Use heart-healthy cooking methods. According to the American Heart Association these include steaming poaching baking (no extra oils) and barbecues. You risk increase your LDL levels by unhealthy cooking methods.
Please note food intake. According to the Mayo Clinic and the USDA you portion control assist you in monitoring your caloric intake and nutrient intake.