Cholesterol can be reduced significantly by healthy eating, losing weight if needed and exercise. Using your diet as primary tool will drive your levels down in the fight against high cholesterol.
1. Shitake Mushrooms – eritadenine
2. Walnuts – omega-3 fatty acids
3. Uncooked Soy – low-density lipoprotein receptors are increased
4. Blueberries – high in antioxidants
5. Salmon – omega-3 fatty acids
6. Garlic – raises HDL levels
7. Avocado – oleic acid rich
8. Black Beans – high in dietary fiber
9. Apples – pectin, fibre, powerful antioxidants
10. Dark Green, Leafy Vegetables – spinach, collard greens, kale and Swiss chard
The following foods must drastically be reduced by the following foods:
Dairy – regular whole milk, ice cream, imitation milk products, cottage cheese, hard cheese, whole milk yogurt
Protein – egg yolks, cold cuts, fatty red meats, organ meats, duck, canned meats, spare ribs, bacon, hot dogs, sausage
Fruits & Vegetables – Creams and sauces, margarine, added butter, coconut
Breads and Cereals – Baked goods: doughnuts, cookies, cakes, pies
Fats – non-dairy creamers, cream, sour cream, lard, cream cheese, bacon fat, palm oil, coconut oil, chocolate, shortening, hydrogenated fats, butter
The problem with cholesterol is the fact that it often cannot be felt by you as high. Cholesterol levels must be tested to find if it is low or high. There are certain factors which you must be kept in mind and weight and often it is not obese people that has cholesterol, but from a poor diet. Inactivity, smoking, certain diabetes, family history of cholesterol and often age is definite causes.