Super Foods Blog

Lowering cholesterol by eating healthier

Cholesterol related problems have become so common and debilitating that preventing cholesterol build up has become extremely important. You can bring cholesterol levels down with medication. However, the side effects and cross reaction with other medication being taken could make it dangerous. Eating the right foods can be a healthy and natural way to lower cholesterol levels and thus prevent strokes, heart attacks and high blood pressure.

Cholesterol comes directly from animal fats. Avoiding animal fats or minimizing their intake will help keep cholesterol levels under control and it has the added benefit of reducing calories and gaining muscle instead of fat. Foods like garlic help reduce cholesterol levels. All this does not mean you cannot have a tasty meal when you eat healthy. It just means some changes to your grocery shopping.

You could start by buying low-fat or non-fat dairy products like milk and yogurt. Butter, cream and ice-cream should be avoided. Save them for special occasions. Most cheeses are high in fats but low fat cottage cheese, ricotta and mozzarella are available.

All meats have lean cuts. In addition the butcher can easily trim off all the fat so that the cut is really very lean. Lean beef cuts would be a good choice.  Lean pork like tenderloin and loin chop with all the fat trimmed is also very popular today. Lean lamb too can be bought with all the fat trimmed off. Processed foods are best avoided as most contain too much fats and salts. Some stores do sell low fat processed foods. All organs except the heart muscle itself are extremely fatty and should be avoided.

In poultry, the best cut would be the breast with all fat trimmed off and the skin taken off before cooking. Turkey and chicken are the best. It is best to avoid duck and goose as these birds are extremely fatty.

Whole eggs should be substituted for egg whites alone or egg substitutes which are remarkably good without the cholesterol. For this same reason baked foods are better baked at home with egg whites rather than whole eggs. Most stores sell baked goods made with whole eggs and unless labeled as made without egg yolks, they should be avoided.

Fish is extremely beneficial to lower cholesterol. All fish contain fatty omega acids which are beneficial in reducing the so-called bad cholesterol. Eating fish two to three times a week is not only beneficial but protective to the heart. Fish should be broiled, boiled, steamed, baked or grilled rather than batter fried.

The oils you use should be heart friendly. Plant products do not contain cholesterol but some of them help the formation of cholesterol in the system. Heart friendly oils are olive, grape seed, avocado and soy amongst others. Most palm oils are not heart friendly.

You can eat well but healthy at the same time and maintain low cholesterol levels, not giving up taste or meat. Just make a slight change in your shopping list.

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