Diet to Lower Cholesterol

Tips to lower Cholesterol

• Replace bad fats with healthy fats. The daily recommended amount of healthy fat should be near 25g. When you do eat "bad fats", make sure it is not often and limit the amount of these fats where possible.


• Replace your cooking oils that are high in trans fats with fats high in mono- and polyunsaturated fats such as olive oil, canola oil, and flax seed oil. Also look to replace margarine with palm oil shortening as this lower cholesterol levels.


• If bad cholesterol is a common problem, or it's likely to run in your relatives, certainly you should check your levels at least every 3 years.


• Smoking severely increases your chances of heart disease and obviously if you have a problem with your cholesterol levels, to continue smoking leaves your heart health at serious danger.


• Keep physically active. Exercise helps to raise HDL levels and lower LDL levels, and is especially important for people who are overweight, and those who have high triglyceride and/or low HDL levels.


• If you do drink alcohol, then do so in moderation as spree drinking or excessive alcohol intake can raise your chances of heart attack. Some research shows that moderate drinking of certain alcohol, especially red wine, shows a small increase in HDL or "good" cholesterol. Keep in mind that 'moderate' means no more than 1 or 2 glasses daily!


• Preserve a healthy weight. One of the first steps to lower your cholesterol is to lose extra body weight. While many people find this is the most difficult part, with a little commitment, a healthy diet, regular exercise, and some help from a reputable weight-loss program your can gradually work towards your goal weight.