10 healthy eating tips on how to lower your cholesterol naturally
There are many factors that contribute to the development of cardiovascular diseases, like age, genes and lifestyle. But there’s good news. Few changes to your eating habit can help lower your cholesterol naturally, reducing your risk for heart disease. Here are 10 healthy eating tips to help you reduce high cholesterol levels naturally.
- Stay away from saturated fat when cooking. Instead of using butter, you can use liquid cooking oils or nonstick pans. You roast, boil or steam your food instead of frying to minimize saturated fat consumption.
- Go for low-fat dairy products. Instead of consuming dairy foods like whole milk, you can go for their nonfat versions.
- Consume more vegetables and fruits. Eating more greens helps to reduce the risk of heart disease.
- Drink moderately. The Dietary Guidelines for Americans suggests no more than 1 drink a day for female, and 1 or 2 drinks a day for male. Moderate drinking can lessen the risk of heart disease, but heavy drinking contradicts the benefits.
- Eat low-fat snacks. Go for vegetables, dried fruits, or fresh fruits instead of fatty ones (Junk Foods, chocolates and candies). Eat snacks that are low in saturated fats and free of trans fats.
- Lessen salt consumption. Diets high in salt increase risk of High blood pressure. High blood pressure is one of the major risk factor for heart disease.
- Eat nuts. Nuts are good source of protein, but go easy on them since they have lots of calories which can cause weight gain.
- No to trans fats. Trans fats increase the bad cholesterol (LDL) and lower the good cholesterol (HDL). Avoid foods with hydrogenated oil or partially hydrogenated oil on their ingredients since these products contain a lot of trans fat.
- Eat more fish. Study shows that people who have high fish consumption have a lower risk of cardiovascular disease. Fish, specially the cold-water species have the essential fatty acids known as omega-3s. Since the body can’t produce these acids, we have to consume foods that are rich with omega-3 to gain their benefits and improved our cholesterol levels.
- If after months of healthy eating doesn’t improve your cholesterol levels, it may be time to consult your doctor and a dietitian for change of diet strategies and plan.