Do’s and Don’ts in Cholesterol Diet

You have high cholesterol? Check this out! You might not need to start medications right away. Think about going along with diets for cholesterol! Yup, they can help you out to reduce your problems.

But before we discuss what do’s and don’ts in cholesterol diet, let’s know few basic things! You see, cholesterol is divided into 2 groups, Bad and Good one, the LDL and HDL.

The bad one, LDL, creates plaque when it mixes with other materials. It narrows the arteries and it making clots that can block the flow of blood! As results you’ll get a heart attack or stroke. The good thing is it’s preventable and treatable through diet, exercise and medication. And hear this! The normal adult’s LDL supposed to measure less than 100 mg/dL.

What about the good one? HDL performs the opposite function of LDL. Instead of contributing to plaque in the arteries, it carries surplus cholesterol to the liver for disposal, therefore removing the materials that could clog an artery. Learn this! Adult’s HDL level should be above 60 mg/dL.

Now let’s talk about diets! They are varied but normally involve reduced saturated fat and cholesterol intake. Your total calories from fat shouldn’t exceed 20 percent!

You got it? Okay, now we proceed with Do’s in foods! According to the American Heart Association, soluble fiber is recommended to reduce the absorption of cholesterol in the intestines while omega-3 fatty acids are good for heart health.

You should get them in wheat, nuts, fruits, raw vegetable and fish! Such as oatmeal or oat bran, legumes, citrus fruits, almonds, hazelnuts, peanuts, salmon, sardines, or albacore tuna.

Let’s find out on Don’ts! Any foods which are sources of cholesterol should be avoided or limited. Such as organ meat, egg yolks, milk products and Trans fats. And last thing is you supposed to stay away from alcohol! Yup, that’s right, although it allowed in moderation, but you shouldn’t take risks! It’s your own body that we’re talking about!

And catch this fact, dietary efforts can take up to 6 months or longer before cholesterol levels improve. So let’s be patient, shall we?

Source by Jenny Ballwell

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