Having high blood cholesterol puts you at risk of heart disease, the leading cause of death in the United States. People with high cholesterol have about twice the risk of heart disease as people with lower levels. … 71 million American adults (33.5%) have high low-density lipoprotein (LDL), or “bad,” cholesterol. A heart healthy lifestyle change is needed to save lives, especially with those who hold higher cholesterol levels. A study by Dr. Lim Li Lin of National University Hospital with a specialty in clinical nutrition reports that for each point of total cholesterol above the normal limit there is a 35% increase in the risk of death related to a heart condition. The developing of coronary artery disease, stroke and heart attack is significantly increased. A good percentage of the population blame high cholesterol levels on bad genetics. The Following are steps you can take to keep you bad cholesterol at bay…
Avoid Trans-Fats
Avoid french fries, baked foods and confectioneries. Consuming trans-fats doubles the risk of heart disease. Trans-fats are found in processed foods which include shortening or partially hydrogenated fats. When looking for a heart healthy diet trans-fats are one of the worst offenders.
Avoid Deep Fried Foods
Reused oils contain harmful compounds that contribute to increased risk in heart disease, stroke, high blood pressure and Alzheimer’s. Most restaurants tend to fry foods in oil which is used over and over. Avoid fried foods especially when eating out.
Choose Healthy Cooking Oils
Healthy oil can actually lower bad cholesterol levels in the blood by the increase of good cholesterol levels within the body. Choosing unsaturated oils in cooking is best. Olive oil holds heart healthy benefits and is unsaturated.
Limit Saturated Fats
The type of fats you use can increase bad cholesterol levels within the blood. Saturated fats cause nearly 1/3 of all coronary heart disease and 1/10 of all stroke cases. Animal products which include meats, lard and dairy products contain saturated fats. Avoid saturated fats from your diet.
Choose Lean Meats
If you desire a heart healthy diet choosing lean meats is strongly advised. Remove fat and skin from meat before cooking. Include more fish on a regular basis which will add omega-3 fatty acids which is a heart healthy ingredient. Avoiding eggs and shellfish will also limit cholesterol.
Limit Dairy Products
Choose skim milk. Consider keeping dairy at a bare minimum to help naturally lower cholesterol levels.
Healthy Snacks
Eat healthy fruits, vegetables and nuts. Many of us reach for sweets, chips and baked good during the day try to avoid these snacks and eat healthy snacks.
Increase Your Fiber Intake
Food higher in soluble fiber are fruits, vegetables, oatmeal, oat bran, legumes, barley, beans and nuts. These foods are key players in reducing the cholesterol level in the bloodstream.
Get Active
Thirty to sixty minutes of exercise on a regular basis will improve your health. Regular exercise will reduce the risk of heart disease and stroke by 50%. Activities can include brisk walking, swimming, dancing and sports of any kind.
Are you trying to control your high cholesterol levels? We can help you discover new ways to heart health. After you receive your analysis, you will get a specifically designed nutrition program, based on the information your body provides. Most programs include dietary suggestions and whole food supplements to aid your body in healing itself.
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