Is your cholesterol rising upwards? Then the doctor must have asked you to follow a specific diet and an exercise routine. In case you want to have great results, you will surely be looking for making one change at a time. You might be bidding goodbye to some snacks and avoiding fast food, some might just replace them with more beneficial foods.
Shunt out the fats
Trans fats and fats cause trans fats in heart disease. Hence, they are not safe for the body. Most of the trans fats are a result of the addition of hydrogen to liquid fat. This helps it to solidify. They have been used by food manufacturers as they have the ability to extend the shelf life of packed foods. Though the growing awareness has curtailed the usage of trans fats, it is a known fact that they haven’t completely disappeared.
Saturated fats are derived from animal products that are not healthy for the heart and hence can be consumed in small amounts. Eggs are a good source of nutrients but not more than 4 yolks should be consumed a week. Red meat, shrimp, lobsters are acceptable, but only in small portions.
More of Polyunsaturated fats and fruits
Polyunsaturated and Monounsaturated fats help in reducing LDL. They come from most of the plant oils, sunflower, olive, and peanut oils. Fatty fish such as salmon, tuna, seeds, nuts, and soybeans are some other sources of such fats. They are no doubt helpful for the body.
Fruits and vegetables are the sources of fiber that lower the amount of cholesterol. Also, cholesterol blocking elements such as sterols and stanols are found in ample amounts in fruits and vegetables. Leafy green vegetables, carrots, tomatoes, plums, and blueberries are some of the advice fruits that are to be consumed by those suffering from cholesterol.
Ban refined sugars
Refined sugars are to be banned for those who suffer from cholesterol related problems. Experts suggest that instead of using refined flour and white rice, there should be more usage of brown or wild rice. Old oatmeals are also a good choice of foods. Sugar is not a substitute for fats. In case you see words ending with ‘ose’ you should go for a higher fat version, and avoid trans fats.
Count on the calories
Fats even if good or bad, have almost 9 calories per gram. This makes 100 calories in a tablespoon. Even if you choose a heart-healthy diet, it is necessary to keep a tab on the calorie intake. The numbers will help you in avoiding the after-effects of high cholesterol.
Drafted By : Genetic Healing
Edited By : Dr. Amol Raut
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