Improving Your Cholesterol Levels Naturally
By implementing just a few simple changes in your lifestyle, you can bring a huge benefit to your cholesterol numbers and consequently the health of your heart. Here are simple steps for a natural cholesterol control.
1- Follow a balanced and varied diet
– Enjoy a variety of foods of all sorts, including at least 5 servings of fruits and vegetables a day.
– Try to take at least two portions of oily fish a week (salmon, sardines, tuna…).
– Reduce salt and saturated fats and try to take more fruits and vegetables and whole grains. It’s easier than it sounds:
* Change the sandwich of white bread with the whole one.
* Opt for breakfast cereals and crackers for a snack.
* Choose products low in salt, and change butter with sterol-added margarine spreads.
– Replace also whole milk products, such as milk, yogurt, and cheese, with their low-fat versions.
– And ensure that plant foods abound in all your meals such as whole wheat bread and pasta, brown rice, potatoes, legumes, fruits, and vegetables.
2- Opt for “good” fats
Increase consumption of “good” fats. These are polyunsaturated and monounsaturated fats. Polyunsaturated fats (omega 3 and 6) of plant origin help control cholesterol levels and thus help maintain a healthy heart. They are found in certain vegetable oils and margarine. The animal omega 3 helps to control triglyceride levels and therefore also help maintain a healthy heart. They are found in oily fish. Monounsaturated fats are found in olive oil, some nuts, and avocados. * Health Tip: Try to avoid snacks containing saturated fats; replace them with olives, nuts, avocados and cereals.
3- Restrict the “bad” fats
While eating more good fats, avoiding the “bad” will help you maintain a healthy heart. Saturated fats can increase levels of “bad” cholesterol (LDL), which is bad for your heart. These fats are found mainly in dairy products (hard cheese, butter, whole milk, cream …), tropical fats (cocoa, coconut, palm …), in derivatives such as fatty meats and sausages, processed foods or pastries made with these ingredients. In processed foods, it is essential to review the nutritional information daily intakes above reference to whether to provide much sparingly. All natural fats and oils have a certain amount of saturated fat, the important thing is to eat more unsaturated fat than saturated and minimize consumption of saturated fat for unsaturated.