After knowing what cholesterol is, let’s look at what we can do about it. We cannot change our genes but there are things we can do now to lower cholesterol and subsequently decreasing our risk for heart disease.
Here are the 10 helpful tips you may want to try to lower your cholesterol:
- Maintain a healthy weight by doing regular exercise such as cycling, walking or swimming.
- Eat a diet that contains mainly low-cholesterol foods such as fruits, veggies, whole grains (like breads and cereals), beans, tofu, and fish.
- Eat a diet that is low in saturated and trans fat. Replace saturated and trans fats with unsaturated fats. For instance, cook with olive oil or another heart-friendly oil instead of using butter or stick margarine.
- If you eat meat, try using lean meat like skinless poultry. Make sure you trim off all noticeable fat before cooking and drain the fat from the pan after browning meats.
- Instead of whole milk, use low-fat or nonfat milk, which contains the nutrients without all the fat. Also, try low-fat or nonfat yogurts and cheeses or cottage cheese. You can also substitute low-fat buttermilk or yogurt in a recipe that calls for cream cheese or sour cream.
- As for eggs yolks, assuming you eat other foods that have cholesterol, you can take three to four egg yolks per week for healthy individuals. I take four eggs a day, but instead of whole eggs, I just take egg whites.
- Use liquid vegetable oil or tub margarine instead of butter, shortening, or stick margarine. Stay away from products that contain hydrogenated vegetable oils.
- Do not fry your food. Try boiling, broiling, baking, roasting, poaching or steaming.
- Release your stress with meditation, Tai Chi, yoga, fishing or painting.
- Quit smoking.
If your liver produces too much cholesterol, you need to consult doctor. You may be prescribed with niacin. Discuss thoroughly with your doctor before starting taking niacin. Start taking care of your body now and it will take care of you in the future.
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