Maintaining recommended cholesterol levels is essential to health. Here are some things you can do.
1. Add plant sterols/stanols to your diet
Sterols/stanols are found naturally in plants and are a good source to lower cholesterol. These compounds are found in some OJ's, margarine, soy milk, and veggie burgers-- check the label.
2. Say "No" to French Fries
We've heard this before-- fried foods are high in saturated fats and cholesterol and
are terrible for the human body. Bake or Grill your food, you'd be surprised to how
delicious grilled foods are.
3. Reduce red meat intake
Red meat is high saturated fats. If a hamburger is what you crave-- try a turkey patty (or a veggie burger). The taste of the ground turkey is so similar to the red beef, and you'll be saving the calories and cholesterol.
4. Choose low fat dairy
Dairy products are naturally high in fat, which can increase cholesterol levels. Don't divorce them altogether, look for a healthier option: reduced fat milk, cheese, and yogurt will lower your cholesterol levels.
5. Cook with olive oil
If you need to cook something in butter or oil, always opt for olive oil or similar oil that is high in monounsaturated fat. These fats are good for your body and actually increase your levels of HDL cholesterol. (These are your good cholesterol)
Drizzling olive oil on salad or using is instead of butter on toast can also be good ideas.
6. Eat fish twice a week
Most medical experts recommend eating fish at least twice a week, especially fish that are rich in omega 3 fatty acids, such as salmon and some types of tuna. Remember that the fish should ALWAYS be baked or grilled. Adding a little garlic and lemon juice are a god idea, since they also lower cholesterol levels.
7. Watch cholesterol consumption
If you’re on a low cholesterol diet, you’ve got to pay attention to the food labels and make sure you keep your intake below 200 mg per day. (Keep an eye out for serving sizes, too!)
8. Increase soluble fiber intake
By increasing your intake of soluble fiber to 10 grams per day, you can lower your cholesterol levels a great deal, according to some recent studies.