Last updated on August 3rd, 2018 at 08:41 pm
While your healthcare provider may advise you to take some prescriptions and perhaps lose some weight, there is a simpler way that can help you.
The truth is, everything can be fixed by a proper dose of moderation coupled by some substitution tricks. The following tips will help you lower your LDL (bad cholesterol) levels significantly:
Fish are friends, and food
The AHA strongly recommends eating fatty fish that are rich in omega-3 fatty acids that are great for lowering LDL while pumping up your HDL levels. These include halibut, Albacore tuna, salmon, mackerel, herring, lake trout, and sardines.
The best way to harness its maximum benefits is by eating it grilled, baked, or steamed. Have these in your diet at least twice a week and you’ll be on the good road.
Fiber does not always mean broccoli
Having a good dose of fiber in your diet on a daily basis will speed up the process of stabilizing your cholesterol levels. If you’re not into the usual greens, you may opt for oats, bran, or other high-fiber food items such as prunes, barley, pears, avocados, apples, and kidney beans.
For a great power breakfast, combine oatmeal or cereal with these fruits. Not only will you be fixing your misguided cholesterol levels, you’ll also get an extra boost of energy to get you through the day.
Go nuts for nuts
Studies proved that nuts such as almonds, pecans, walnuts, hazelnuts, pistachios, and peanuts (including peanut butter) have the ability to reduce bad cholesterol and keep blood vessels healthy since they are rich in polyunsaturated fatty acids.
Instead of reaching for a bag of chips, reach for a handful of nuts to snack on. You can also substitute croutons or cheese with nuts in your salad.
Not all oils are evil
Yes, the main culprit for spiking LDL is saturated fat. This is present in practically most forms of oil. But substituting your regular cooking oil with olive or canola oil will help you a great deal in improving your HDL – not to mention the intoxicating and appetizing aroma and flavor that it can add to your meals.
These are also great substitutes for luscious butter that will certainly bring you more harm than good. Instead of spreading butter on your toast, try to drizzle your bread with some olive oil and a bit of thyme.
Keep in mind that you are not actually “banned” from eating your favorite food items. You just need to cut down a bit and prepare them right. If the kinds you like are rather sinful to say the least, then you should try and find alternatives or reserve these for “special days”. Practicing the aforementioned tips will help you get back on track and perhaps help you in losing those extra pounds.
Read more about cholesterol in this detailed article on cholesterol.