Avoiding high cholesterol diets is one of the best ways to improve your heart heath. By sticking to a low cholesterol diet, you can cut your bad cholesterol levels by 10% to 20% and still eat some delicious food. Following a diet packed with healthy fats derived from vegetable oils and fish (and avoiding foods with high saturated and trans fat levels), you can keep your cholesterol low and feel great.
Some good news is that you can actually eat more of certain foods. Fatty fish, some nuts, oatmeal and oat bran, as well as many foods fortified with plant sterols or stanols, can help to control your cholesterol. In studies conducted, these "superfoods" have been shown to have the same effects as cholesterol lowering medicines to reduce bad cholesterol.
Here are the easiest ways to avoid a high cholesterol diet:
1. Use Healthy Oils
Stop cooking with butter, trans fat filled margarine and other polyunsaturated oils. Use canola oil, olive oil and plant sterol spreads.
2. Eat Oatmeal for Breakfast
Experts agree that oatmeal is one of the top cholesterol lowering foods available. Just eating it a couple times a week can have great effects on your health.
3. Stock Your House with Low Cholesterol Options
Buy plenty of whole grains, vegetables and vegetable juices, as well as canned and dry beans so you have low cholesterol options on hand.
4. Use Cholesterol Free Egg Substitutes
Swap out traditional whole eggs for an egg substitute available in your dairy section of the grocery store.
5. Use Spices
Instead of using fatty toppings like butter and sour cream, use spices to enhance your food. Some great choices are:
- cumin
- coriander
- cilantro
- thyme
- rosemary
- parsley
- basil
- oregano
6. Eat Nuts
Walnuts and pistachios are particularly good to eat to help lower cholesterol, along with seeds such as sunflower seeds.
7. Eat Fish
Fatty fishes such as salmon, tuna, mackerel and sardines are all great choices to include in a low cholesterol diet plan.
8. Include High Fiber Foods
In addition to oatmeal, other whole grains include flaxseed and whole wheat, which are both high in fiber and help bind cholesterol and prevent it from passing into the bloodstream.
9. Enjoy Plenty of Fruits and Vegetables
These are an important part of any heart-healthy diet because they are low in fat and calories and high in nutritional value.
10. Choose Leaner Meats
Just because you are on a low cholesterol diet doesn't mean you have to give up your favorite meats - just choose leaner cuts. Chicken and turkey are the leanest, but red meat can be eaten on occasion (as long as you select a lean cut and trim away any visible fat).
By making these quick changes to your diet, you can bring down your bad cholesterol easily and improve your heart heath: something that you will benefit from for the rest of your life.
