Sample Diet For Lowering Cholesterol
Elevated levels of cholesterol is a risk factor for heart disease. Lowering your cholesterol can usually be achieved by making some changes to your eating habits and getting plenty of exercise. Here is a sample diet for lowering cholesterol that is also good for the heart.
Increase you intake of unsalted and unroasted raw nuts such as almonds, Brazil nuts, walnuts, pecan, pistachios, hazel and cashew nuts. Consume more unsalted and unroasted raw seeds such as sunflower seed, sesame and linseeds.
Replace you fats with cold pressed or extra virgin olive and coconut oil. Small amounts of butter and ghee are acceptable too.
Cut down on salt.
Include fish such as sardines, salmon, mackerel, tuna and herrings in your diet. Prawns, crabs and other shellfish are acceptable in moderate amounts.
Chicken is an excellent source of protein. Free range chicken is prefered. Eggs are fine too and is best boiled or poached. Red meat such as lean beef, veal, lamb and pork should be consumed in moderation. There are best cooked by boiling, roasting or stir frying.
Take plenty of fresh fruits and vegetables. Include legumes such as chick peas, kidney beans and lentils. They are an excellent source of fiber.
A glass of red wine a day and some dark chocolate with 70 to 85 percent cocao will help.
Take a lot of green tea. It is rich in anti-oxidant.
Increase your intake of garlic and onion as they have infection fighting properties
Consume more spices such as ginger, tumeric, fenugreek ect. Most spices are natural anitbiotics and high in anti-oxidant that helps to reduce inflammation in the body.
Finally reduce your intake of grains. They are fairly high in chabohydrates. Cut down on bread too. Consume only those with a low glycemic index.
There are, of course, many options available to you for changing your diet to something that has lower cholesterol. Get a recipe book and plan the ingredients that you buy from the shop.