Lower Your Cholesterol Level – Eating the Right Food in the Right Amount Some people may assume that all form of cholesterol is bad for health, which is not true. Cholesterol is actually a vital component in living beings. It is impossible to totally eliminate cholesterol in our body. We simply cannot survive without any cholesterol in our body.
There are actually two types of cholesterol in our body, which is categorized as good cholesterol and bad cholesterol. The good cholesterol is called high-density lipoprotein or simply HDL while bad cholesterol is called low density lipoprotein or LDL. HDL is useful in removing bad cholesterol that is clogging our arteries. We should strive to increase the good cholesterol and lower the bad cholesterol in our diet.
Maintaining a good ratio of HDL to LDL cholesterol can be done by having a well-balanced diet in our life. Our diet should include food from the 5 main food groups in the right proportion. The 5 main groups are Grains, Vegetables, Fruits, Milk and Dairy and also Meat & Beans.
Food like rice, cereal, pasta and bread falls under the Grain category. Try choosing whole grain/ whole wheat bread over white bread. Similarly opt for brown rice instead of white rice. Include plenty of fruits and vegetables in your diet. Fruits and vegetables are not only low on calories but have lots of vitamins, minerals and high in fiber. Ensure that you are consuming many varieties of fruits and vegetables, not just one or two types. When you got hungry between meals, consume fruits as snack instead of junk food.
Remember not to peel the skins of fruits such as apples, pears or grapes. The skin is where most of the nutrients are found. When drinking milk, opt for the low-fat variety. Include beans and peas in your meals. For meat, try to opt for fish and poultry over red meat or processed meat such as burger or sausage. For poultry, remove the visible fat and skin before cooking. Instead of deep frying, choose healthier cooking methods such as steaming, baking, boiling, grilling or stir-frying. Use olive or corn oil for cooking instead of peanut or palm oil. Reduce your consumption of salt and sugar.
When purchasing food, read the labels on the packaging to see the ingredients listed. Choose the ones with labels such as “low in fat or low calories”, less salt and sugar etc. Ingredients used are always listed in descending order based on the quantity. The greatest amount used is always listed at the top and least amount used at the bottom. Make sure that ingredients such as fat, sugar or salt are listed at the bottom parts.
The key in healthy eating is striking the right balance of food group and eating moderately. It is better to eat a few smaller meals than one large meal. By doing so, you will not get too hungry and overeat. That way, you will have cut down a lot of the bad cholesterol. Of course, once in a while, you deserve to reward yourself with a good steak or burger or fried chicken. Make healthy eating an integral part of your healthy lifestyle today.
