3 Super Easy Tips To Reduce Your Cholesterol Levels
Even if you know which foods are high cholesterol and which aren't, cooking them wrong can still lead to heart attacks. Here are tips to help you reduce your cholesterol levels
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Switch to the right pattern of eating to reduce you high cholesterol
Story Highlights
With numerous ads on the TV selling foods free of cholesterol, it is natural if your brain goes into a tizzy, thinking about what exactly to do to lower cholesterol levels in your body. High cholesterol is the leading cause of heart attacks and strokes today. And if you already have high cholesterol, you don't just need to eat foods that are free of it but those that can actually lower its levels within your body. And not just right foods, there are many other (and effective) techniques you can make use of, to bring down your cholesterol.
Know the different fats
There are good ones and bad ones. Fats that come from animals and dairy products are generally bad and so are the saturated ones. These harden and accumulate in your blood vessels. Avoid red meat, cheese, butter and coconut oil. Trans fats are also a definite no no. This is because they raise your bad LDL cholesterol and lower good HDL cholesterol. These are usually found in processed and baked goods and fried food.
Some fats are unsaturated and these are the good ones since they don't stick. Include olive oil, chia seeds, flax seeds, walnuts and nut-butters in your diet. Omega 3 fats are also good. They are commonly found in fish like salmons and black cod.
Poach, steam and boil your food instead of frying. Most Indian dishes are made with a curry based on oil or ghee that can be dangerous for people who have high cholesterol. Instead, use just a teaspoon of olive oil and then make vegetable broths as the base of your dish. These broths are made by cooking vegetables in water.
Olive oil can reduce your cholesterol by more than 15% because it is high in antioxidants. Avocado oil is also a great resource as it a monounsaturated oil. Additionally, it's a good idea to substitute cream in your dishes with yogurt.
Add more spices
While the Indian food is traditionally rich in spices, there are some specific spices that you should add to each of your meals. This includes cinnamon, chilies, ginger and garlic. Both black and red pepper are extremely effective in reducing cholesterol. Also, garlic in particular prevents cholesterol particles that lead to plaque formation from sticking to your arteries and it also reduces blood clots.
Also read: High good cholesterol can mean a longer life for you
Know the different fats
There are good ones and bad ones. Fats that come from animals and dairy products are generally bad and so are the saturated ones. These harden and accumulate in your blood vessels. Avoid red meat, cheese, butter and coconut oil. Trans fats are also a definite no no. This is because they raise your bad LDL cholesterol and lower good HDL cholesterol. These are usually found in processed and baked goods and fried food.
Some fats are unsaturated and these are the good ones since they don't stick. Include olive oil, chia seeds, flax seeds, walnuts and nut-butters in your diet. Omega 3 fats are also good. They are commonly found in fish like salmons and black cod.
Flax seeds and olive oil has good unsaturated fats that lower cholesterol
Photo Credit: iStock
Poach, steam and boil your food instead of frying. Most Indian dishes are made with a curry based on oil or ghee that can be dangerous for people who have high cholesterol. Instead, use just a teaspoon of olive oil and then make vegetable broths as the base of your dish. These broths are made by cooking vegetables in water.
Olive oil can reduce your cholesterol by more than 15% because it is high in antioxidants. Avocado oil is also a great resource as it a monounsaturated oil. Additionally, it's a good idea to substitute cream in your dishes with yogurt.
Add more spices
While the Indian food is traditionally rich in spices, there are some specific spices that you should add to each of your meals. This includes cinnamon, chilies, ginger and garlic. Both black and red pepper are extremely effective in reducing cholesterol. Also, garlic in particular prevents cholesterol particles that lead to plaque formation from sticking to your arteries and it also reduces blood clots.
Also read: High good cholesterol can mean a longer life for you
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