 For
controlling bad cholesterol, it is essential that you reduce your intake of foods
that have saturated fat, Trans fats, and cholesterol. The best way to do this
is to pay careful attention to the nutritional value label on food packages. On
the label, the amount of saturated fat, Trans fat and cholesterol is clearly marked,
including the percentage of your recommended daily intake it represents. These
numbers are based on a 2000 calorie per day diet, yet you should always aim to
keep your intake of these substances well below these numbers. There is actually
no need for saturated and Trans fats in your diet, as your body produces saturated
fats on its own. Cholesterol is mainly found in fatty foods, as well as many other
sources. Reducing your intake of cholesterol is very important for your health
and well being.
Stay away from fried foods, as many of these meals (fried chicken, French fries,
etc) are usually cooked in oils that contain plenty of cholesterol and saturated
fat. Bad oils such as peanut and coconut oil are high in saturated fat. Processed
meats, such as bacon and sausages, are also rich in saturated fats, and baked
goods also have plenty of bad fats in their recipes. In addition, whole milk products
are the culprits for much of the cholesterol we consume. Cheese, ice cream and
such have saturated fat; it is advisable to choose skim milk and to enjoy frozen
yogurt as your cold treat over ice cream. When calculating your intake of saturated
fat, it should be less than 7% of your daily calorie intake.
Foods that can help increase your HDL cholesterol include almonds, oatmeal,
fish, soy products, and vegetables. Almonds are high in good fats (mono-unsaturated
and poly-unsaturated). They are also high in calories, but the benefits of eating
these as a snack are plenty. Fish is also high in good fats, such as omega-3
and omega-6 fatty acids, which, overall, are very beneficial for your good cholesterol.
Vegetables are a great source of many nutrients, vitamins and minerals, and
helps increase your dietary fiber. Fiber is one of the substances that people
get less and less of, but is one of the most beneficial elements of a diet.
Fruits and vegetables enhance your body's ability to clean out bad cholesterol
after eating, and generally promote good health.
Other methods for controlling your bad cholesterol are losing weight, as being
overweight tends to allow for higher levels of cholesterol. Losing weight has
plenty to do with your diet and activity, which require a commitment to a lifestyle
change for the better. Eating healthy and performing activities that burn calories
and increase your cardiovascular health are keys to controlling cholesterol
and being healthy.
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