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Keep Your Cholesterol Levels Low With These Dietary Changes

Keeping cholesterol levels low makes many Rockville, Marylanders feel like a full-time job. This is especially true when your food seems to conspire against your best efforts. But if you make some changes in eating and cooking, it’s not impossible. You need to know what foods are high in cholesterol and find substitutes for them to still enjoy your meals without sacrificing your health. Consult with a Rockville cholesterol specialist first. Below are some of the major food choices to opt for.

Egg yolks

These egg parts have 186 mg of cholesterol, which is more than half the recommended amount for a day. If you eat eggs regularly, try to limit yourself to no more than three per week and use egg whites or egg substitutes in other recipes.

Go for Olive Oils

Butter is high in saturated fat, which can raise your cholesterol levels. Margarine made with partially hydrogenated vegetable oils has trans fats, even worse for your cholesterol levels than saturated fats. Instead of butter or margarine, try olive oil or canola oil when cooking.

Cook with Herbs and Spices

The two add flavor to your food, but they can also help lower cholesterol levels. Garlic, for example, has been shown to reduce cholesterol levels by up to 10 percent. Other herbs and spices that can help lower cholesterol include ginger, turmeric, basil, and rosemary.

Add Fiber-Rich Foods to Your Diet

Fiber can help to reduce cholesterol levels by binding with it in the intestine so that it’s excreted from the body. Foods high in fiber include oats, barley, beans, lentils, and fruits and vegetables. Soluble fiber can also help to reduce cholesterol levels. Foods high in soluble fiber include oats, barley, beans, lentils, and fruits and vegetables.

Be Careful With Fats

Unsaturated fats, including both monounsaturated and polyunsaturated fats, can help to reduce cholesterol levels. These fats are found in olive oil, canola oil, peanut oil, safflower oil, corn oil, and other vegetable oils. 

You can also get these healthy fats from nuts and seeds, such as almonds, walnuts, and sunflower seeds. Fish is another good source of unsaturated fats, especially oily fish like salmon, mackerel, herring, and sardines. Choose lean cuts of meat and skinless poultry further to reduce the amount of saturated fat in your diet.

Eat More Soy

Soybeans and soy products, such as tofu and tempeh, are good protein sources that can help lower cholesterol levels. Soy contains plant estrogens, which can reduce the cholesterol produced by the liver. It can also help increase LDL particles’ size, making them less likely to clog arteries.

Heart disease is the number one killer of both men and women in the United States, so it’s essential to do everything to reduce your risk. One way to do that is by including soy proteins in your diet. Soy proteins have been shown to reduce your risk of heart disease.

Making dietary changes is just one part of the puzzle regarding lowering cholesterol levels. Exercise and weight loss are also important factors. But by making some simple changes in the way you eat, you can make a big difference in your cholesterol levels and overall health.