Cholesterol - A Guide to Healthy Inspiration
July 29, 2009 | By
In this day and age, most people are in a rush. Often the time crunch leads to choosing foods that are less than ideal for your health. Fast food is prevalent, and with it, a rise in the amount of “bad” fat intake. One detrimental effect of the increase in consumption of fatty foods is a rise in cholesterol.
Since elevated cholesterol is a major factor in many heart attacks and strokes, it is important to add foods to your diet that will help lower cholesterol. Here are a few tips that can help you get back on track.
1. Use olive oil or peanut oil in place of other oils. Olive oil is a source of monounsaturated fat and virgin olive oil contains high levels of phenols and vitamin E, all of which will help to improve cholesterol. While peanut oil is not as healthy as olive oil, it is non-hydrogenated, which is preferable to partially hydrogenated oils which are high in trans fats.
2. Walnuts contain beneficial omega-3 fatty acids which are good for the heart. Substitute walnuts for nuts with higher “bad” fat content.
3. Blueberries contain an antioxidant called pterostilbene which researchers have shown to lower the cholesterol levels of animals in studies.
4. Garlic has been demonstrated to lower LDL (bad) cholesterol levels while raising HDL (good) cholesterol levels in many studies.
5.Avocado is high in oleic acid. Oleic acid is a monounsaturated fat that has been proven to help reduce cholesterol.
Along with adjustments to your diet, a regular exercise program is vital to reducing your cholesterol as well as improving your overall health. Lowering cholesterol isn’t an easy task, but with a few changes, you could be well on your way to a healthier life.
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