High blood cholesterol levels are a very common problem in our time. It might not sound very threatening, but high cholesterol can lead to very serious illnesses. Harmful cholesterol slowly but steadily closes up the arteries, blocking the blood flow and thus increasing your risk of suffering a heart attack or stroke. You would like to decrease that risk by lowering your cholesterol? Then you should follow the three simple strategies below!
Cholesterol is mainly found in animal products, like:
You should therefore limit your intake of these foods. Experts recommend a daily limit of 300 mg cholesterol per day.
Strategy #2: Eating less foods high in saturated fat
Just as cholesterol, saturated fat is mainly found in animal products as the ones listed above. Our modern diet contains way too much saturated fat, and our body produces harmful cholesterol from these fats. So, simply eating cholesterol free foods is not necessarily the solution. Foods low in cholesterol can still raise your blood cholesterol level if they are high in saturated fat. Food that contains cholesterol but also polyunsaturated or unsaturated fats, on the other hand, won't be so bad, as these fats decrease the production of harmful cholesterol and enhance the production of protective cholesterol which cleans the arteries from plaque.
Note that "fat reduced" products still contain up to three quarter the amount of fat of their full fat version. "Low fat" and "low cholesterol" foods contain smaller amounts of these nutrients, but they do contain them. Even fat or cholesterol "free" products contain very small amounts and are not really "free".
Strategy #3: Increasing your intake of foods high in fiber and other cholesterol lowering foods
Fiber draws cholesterol out of your body, like a sponge. Food groups low in cholesterol or even cholesterol-free are:
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- Eat less high cholesterol foods.
- Eat less foods high in saturated fat.
- Increase your intake of foods high in fiber and other cholesterol lowering foods.
Cholesterol is mainly found in animal products, like:
- eggs
- meat (especially beef)
- poultry
- fish
- higher fat dairy products (e.g. milk, cheese, cream)
- processed foods
- pastry
- cookies and muffins
You should therefore limit your intake of these foods. Experts recommend a daily limit of 300 mg cholesterol per day.
Strategy #2: Eating less foods high in saturated fat
Just as cholesterol, saturated fat is mainly found in animal products as the ones listed above. Our modern diet contains way too much saturated fat, and our body produces harmful cholesterol from these fats. So, simply eating cholesterol free foods is not necessarily the solution. Foods low in cholesterol can still raise your blood cholesterol level if they are high in saturated fat. Food that contains cholesterol but also polyunsaturated or unsaturated fats, on the other hand, won't be so bad, as these fats decrease the production of harmful cholesterol and enhance the production of protective cholesterol which cleans the arteries from plaque.
Note that "fat reduced" products still contain up to three quarter the amount of fat of their full fat version. "Low fat" and "low cholesterol" foods contain smaller amounts of these nutrients, but they do contain them. Even fat or cholesterol "free" products contain very small amounts and are not really "free".
Strategy #3: Increasing your intake of foods high in fiber and other cholesterol lowering foods
Fiber draws cholesterol out of your body, like a sponge. Food groups low in cholesterol or even cholesterol-free are:
- fruits
- vegetables (especially green leafy ones)
- legumes
- whole grain products
- green salad
- avocado
- quaker oats
- barley
- extra virgin olive oil
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