Contrary to popular opinion, cholesterol is not bad. It's too much cholesterol that's the killer. Cholesterol is a wax-like substance found in the body's cells that runs through everyone's bloodstream. Believe it or not, cholesterol is a key to good health, as it produces membranes and assists in other functions. But having too much can lead the heat disease (the No. 1 killer in America) and stroke. The good news is, most of the time, your cholesterol level can be controlled through your diet.
Where to Begin
The first step in lowering cholesterol is avoiding breaded and fried foods of any type. That includes French fries, whole eggs, bacon, sausage and double cheesburgers topped with mayonnaise and other high-fat condiments. Smoking is another cause of high cholesterol, as is an inactive lifestyle.
Say Goodbye to Sodium
Besides eliminating fried foods, and possibly quitting smoking and starting an exercise program, you will want to pay close attention to your sodium intake if you're trying to lower cholesterol. This really boils down to reading labels and cutting back on pure salt, as well as condiments such as steak sauce, pickles and olives. Experts suggest limiting your salt intake to 2,300 g per day, and even aiming for a number somewhere closer to 1,800 g per day.
Starting the Day
People on low-cholesterol diets are encouraged to eat as much fruit, vegetables and other sources of fiber as they wish. A breakfast of low-fat or fat-free cottage cheese with a slice of whole-grain toast and an apple or strawberries would be a good way to start the day. Also, oatmeal is considered one of the best cholesterol-lowering foods there is.
Have a Snack
Even people on low-cholesterol diets would be wise to eat at four or five smaller meals, as opposed to the traditional big three of breakfast, lunch and dinner. More meals help keeps glucose levels up and provides energy. So grab an apple or orange (or both) after breakfast and lunch to keep your spirits high and cholesterol levels low.
Go Green for Lunch
When it comes lowering your cholesterol, you can't go wrong with bread, rice and pasta. Provided, of course, you watch the sodium in the sauce. You also should eat between three to five servings of fruits and vegetables per day, so get used to eating one or the other at every meal. A good lunch, therefore, would be a big salad with leafy greens, carrots, cucumbers, and even some broccoli. Just make sure to go light on the cheese and dressing.
Fish for Dinner
Doctors who treat patients with high cholesterol typically recommend at least two servings of fish per week. That's because fish such as salmon and trout contain Omega-3 acids that actually lower your risk of a heart attack. But remember, make sure the fish is not fried. Instead, broil, grill or bake it and add lemon juice for flavor. Add steamed veggies on the side and some low-fat yogurt for dessert.
Tags: high cholesterol, breakfast lunch, fried foods, low-cholesterol diets, make sure, your cholesterol
