There are a lot of ways that people come up with to lower their cholesterol levels, some exercise, some eat healthy foods, some avoid smoking, and etc. All of these things help you lower down your cholesterol level but most physicians recommend that the first and most important way of lowering your cholesterol levels is through your diet. Yes, you’ve heard it right. You need to start watching what you eat because this is the most effective way of having lower cholesterol levels. Let’s explore how to lower cholesterol through diet.
Whenever you buy your groceries, you see labels on food like “low cholesterol” or “no cholesterol” and you being conscious about your cholesterol levels, immediately grab one of these because, hey no cholesterol right? But do you even understand what they mean? Some say that these are marketing strategies that store owners utilize to gain consumer patronage and maybe their right.
As a consumer, you need to remember that eating foods low cholesterol foods is just a part of the equation. You need to remember that foods with saturated fat and trans fatty acids also increase your cholesterol levels. So while it is good that you buy foods low in cholesterol, you also need to eat foods that have low trans fat and saturated fat content.
Lowering cholesterol through your diet needs discipline and determination. There are some foods that taste so good but are also with high cholesterol content that’s why you need to be careful and vigilant if you really want to lower your cholesterol.
Experts recommend eating 3 to 5 servings of vegetables and fruits and 6 to 11 servings of legumes and dried grains daily. Fruits and vegetables have low content of total fat and saturated fats, and have no cholesterol. Consuming cholesterol lowering foods including lots of fruits and vegetables would significantly lower your cholesterol levels.
Pasta, cereals, bread, rice, dried beans and peas are also advised by nutritionists. They have high starch and fiber content while low in calories and saturated fat. They contain no dietary cholesterol.
Foods like whole grain cereal, oat cereal, soy bean products, cereals with psyllium or flaxseed, salmon, whole wheat bread, tuna and trout, corn, lean meats and chicken, dried or canned peas, lentils, and beans; pecan nuts, olives, soy nuts, walnuts; all vegetables especially spinach, onion, broccoli, carrots, watercress, cauliflower, artichokes, and leeks; fruits like grapes, raspberries, strawberries, apples, citrus fruits, blackberries, and currants are just come of the options you have when you want to eat foods that will help lower your cholesterol levels.