Maintaining your cholesterol takes diet control and sometimes a pill. We are bombarded with commercials every day about different medications which could lower your cholesterol. The only problem I have with most of them are the list of side effects they mention very rapidly at the end of the advertisement. If possible, I want to get my cholesterol level down to a manageable range with diet. Taking a prescription pill may end up giving me problems in other areas.
While choosing certain foods to lower your bad cholesterol and raise your good, yes there is good cholesterol, the first food that one thinks of is oats. Oatmeal is made up of soluble fiber. What is good is that? I know I’ve read it a lot and sort of just skimmed over it. I can now tell you what it does. Soluble fiber will lower your bad cholesterol by soaking up LDL, the bad cholesterol, out of your bloodstream. Consuming just 1 1/2 cup of oatmeal per day provides you with 6 grams of fiber. You need 5 to 10 grams of fiber a day. Some of the other sources of the soluble fiber are:
There are other sources out there to help you reduce the LDL in your bloodstream. They can be obtained from omega 3 fatty acids. A great way to get these omega 3 fatty acids to start working in your body is to eat fish. The benefits of getting omega 3 are that they help in lowering your blood pressure and prevent the formation of clots in your blood. If you want to get your omega 3 through fish, it is advised that you eat fish twice a week. Not all fish are a good source of omega 3. Salmon, Tuna, Halibut, Mackerel, and sardines are considered to be the best sources of omega 3. In order to get the maximum benefits, it is advisable that you bake or grill your fish, instead of frying it.
There are other ways of getting omega 3 apart from eating fish. Eating English walnuts, almonds, and other nuts are good sources. Just eating a handful of nuts per day can be beneficial to your heart health. Nuts that are beneficial apart from walnuts and almonds are hazelnuts, peanuts, pecans, some types of pine nuts and pistachio nuts. I know the majority of people who eat nuts, want to eat them salted or sugar coated ones but they are not the ones you should be eating. Nuts are already sufficiently high in calories, eating salted or sugar coated ones will only increase your weight.
Types of oils that help in reducing your cholesterol and contain omega 3 are flax seed oil, sunflower seed oil, and canola oil. You can use them to saute your vegetables, or for adding to recipes. Deep frying in oil destroys the omega 3 benefits so it is advisable to grill or bake your foods rather than frying them.
Lowering your cholesterol is not an easy thing to do, but adhering to a heart healthy diet comprising of omega 3 foods or supplements, will help you do it. Be sure to let your doctor know if you decide to start taking omega 3 supplements. If you are taking any blood thinners such as warfarin, you may need to re adjust its dosage since omega 3 does thin your blood. Take full charge of your life, try to solve some of your possible health issues or issues of the future by including omega 3 to your diet today.