How to improve cholesterol levels by dieting?
Cholesterol levels are always important for health. The normal cholesterol range for an adult human is 100 to 129mg/dl. The increase in cholesterol level is harmful for health and increases the risk of cardiac diseases and heart attack. When a person is suffering from increased cholesterol level, the medicines are sometimes used along with special advice to change the life style. On the other hand, best way to improve the cholesterol levels is by keeping all the natural measures particularly dieting and exercise.
How to improve cholesterol levels by dieting? Here are some of the simplest and effective ways to get rid of high cholesterol level.
It is a common practice of modern day human to consume junk food and fast food. Fast food is considered unhealthier for human consumption. It is proven scientifically that even after years of unhealthy dietary pattern if you adopt some essential and healthy changes in the diet and everyday life you can improve the cholesterol level and reduce the risk of developing cardiac diseases. It is important to remember that high cholesterol can be disastrous to heart health and increases the risk of heart attacks. Here are some of the changes which you can make in your eating pattern to get rid of excessive cholesterol in the body.
Selection of heart friendly fats:
The bad cholesterol in the body is termed as LDL (low density lipoprotein). The intake of saturated fats in the diet increases the LDL content of the body. The main sources of LDL are red meat and dairy products. The amount of saturated fats consumption should not exceed 7 percent a day hence if you have high cholesterol level, the first thing to consider is changing dietary plan. Choose lean meat and low fat dairy products which contain monounsaturated fats. Canola oil and olive oil contain monounsaturated fats and are considered fit for human consumption.
Say no to trans fats:
The intake of Trans fats is harmful as they promote the concentration of bad cholesterol in the body and at the same time lower the heart friendly cholesterol (LDL). As this happens, a person is at increased risk of developing cardiac diseases such as heart attack. trans fats are found in oily and fried foods such as French fries, fried fish and snacks and some cookies and crackers. In most of the parts of world the food which contains 0.5 grams of trans fats or lower than this amount it is termed as trans fat free and is considered ideal to be used in order to lower the cholesterol level. It is always advised to avoid the intake of trans fat food as such food in small quantities can lead to high cholesterol level in the body which ultimately increasing the risk of heart diseases. The partially hydrogenated oil is rich in trans fats hence avoid the food which is prepared in this oil. In the same way you need to add more keto diet (low carb diet). Keto diet lowers cholesterol by increasing the fat burning process.
Omega 3 fatty acids:
Omega 3 fatty acids do not affect LDL cholesterol along with providing some other heart benefits. The intake of diet rich in omega 3 fatty acids increases the high density lipoprotein HDL cholesterol which ultimately reduces the level of triglycerides which is considered as worst type of fat for heart health. One of the most important health benefits of omega 3 fatty acids is that it lowers the blood pressure and protects the heart. Some fish are rich in omega 3 fatty acids such as Salmon and mackerel. You can also get omega 3 fatty acids from dry fruits such as almonds, walnuts and grounded flaxseeds.
Increase the intake of Soluble fiber:
Fiber is of two types, soluble and insoluble fibers. Both these fibers are healthy for human health. It is proven medically that the intake of soluble fats lowers the bad cholesterol (LDL) in the body. The healthy sources of soluble fiber in human diet are oat, fruits, lentils, vegetables, bran etc.
Add whey protein in the diet:
Whey protein is found in dairy products. There are a lot of health benefits of whey proteins in the diet. It protects the heart and prevents many cardiac diseases. It has been shown scientifically that intake of whey proteins lower LDL (bad cholesterol). Hence if you are looking for some ways to get rid of high cholesterol levels in the body naturally by dieting the intake of whey protein in diet is highly significant. Whey protein can be found at stores and grocery shops. You need to follow the directions carefully before using whey proteins.
High cholesterol level can be lowered naturally with careful changes in the dietary habits. Eating healthy is a key, the intake of low carb diet; soluble fiber and whey protein diet can considerably reduce cholesterol.