How to Control Cholesterol?

How to Control Cholesterol?

1. Start exercising. Exercises like brisk walking, swimming are good for your health. Average 30 minutes of exercise three times a week can show good effects on your health.

2. Include fruits and vegetables to your diet. Fruits and vegetables are low in calories and fats and rich with antioxidants. So they help to maintain your weight and lower the cholesterol levels.

3. Eat fibrous food regularly. Foods like oatmeal, beans and apples are rich in fibers. According to studies, people who eat these foods for breakfast reduced the cholesterol levels by ten to fifteen percent in six to eight weeks.

4. Follow the physician’s advice and take proper medicines.

High Cholesterol Foods:

The two major nutrients found in high cholesterol foods are saturated fat and cholesterol. The saturated fats increase the LDL cholesterol level in your blood. Even if your food is cholesterol free but if it contains saturated fats then it is more harmful to you. The saturated fats initiate the liver to generate more damaging cholesterol than that is found in foods.

High cholesterol foods are those foods which contain high amount of saturated fats. The examples are meat, poultry, egg yolks, fish and milk products with higher fats.

Foods that Lower Cholesterol:

1. Vegetables and fruits: These are major low cholesterol foods. The reason is that they have high fibrous content. Fruits and vegetables should be eaten raw for best results.

2. Grains: Grains are effective in lowering cholesterol levels because of its high energy content and dietary fiber content. Also they help in controlling weight. Apart from whole grains, beans, potatoes, pasta and cereals also assist in lowering cholesterol.

3. Nuts and Seeds: While nuts and seeds have large amounts of vitamins and minerals they also contain dietary fiber. The nuts and seeds increase your metabolism. Also they have low calorie contents.

4. Omega 3 Fatty Acids: According to studies, Omega 3 fatty acid containing food helps to lower triglycerides and raises HDL cholesterol (good cholesterol). It also helps to avoid blood from clotting as it works as an anticoagulant.

The foods that contain Omega 3 fatty acids are –
- Fish- mainly salmon, mackerel, herring, sardines.
- Green leafy vegetables
- Nuts like almonds, walnuts, pine nuts
- Flax seeds
- Soy and tofu
- Olive oil, flax seed oil, soybean oil

So if you take some precautions and pay attention to your lifestyle and what you eat, cholesterol will not be big trouble.

Good Post on Cholesterol netsavvy.