How to Reduce Your Cholestrol Level

"There are two main types of cholesterol in the body, Low Density Lipoproteins (LDL), which can increase your risk of coronary heart disease, and High Density Lipoproteins (HDL), which decrease the risk." It is a common misconception that foods containing cholesterol -- such as eggs and prawns -- should be avoided when trying to lower cholesterol levels. However, it is much more important to eat foods that are lower in saturated fat, as this has more effect on the body's blood cholesterol levels.

Difficulty: Moderate

Instructions

Things You'll Need:

• Exercising
• Balance Diet

1. 
    

   Try to reduce the amount of saturated fat you are eating. Saturated fat is commonly found in foods such as fatty meat products, pies, butter, cream, cheese, chocolate and cookies. To reduce your intake, opt for lower fat foods such as lean meat, low fat dairy products and limit your intake of cakes and biscuits and foods cooked in saturated fat. Replace some of the saturated fat in your diet with moderate amounts of polyunsaturated and monounsaturated fats, which are found in cornflower oil, fish oil, olive oil and grapeseed oil.

2. 
    

   Reduce the amount of trans fats (or hydrogenated fats) you consume. These are generally found in processed foods (where oils have been hydrogenated) such as biscuits and margarine.

3. 
    

   Increase the amount of soluble fiber in your diet. This is found in oats, beans, pulses, fruits and vegetables, and may help to reduce the amount of cholesterol absorbed into the blood stream.

4. 
    

   Eat fish. Omega-3 polyunsaturated fatty acids, found in oily fish, are believed to help to prevent the blood from clotting and can protect the arteries carrying the blood. Aim for one portion of oily fish per week.

5. 
    

   Increase your fruit and vegetable consumption. Aim to eat at least five portions of fruit and vegetables a day.

6. 
    

   Try and build regular activity into your daily routines and gradually increase the amount you are doing. Regular exercise can help to improve cholesterol levels in the blood.

7. 
    

   Watch your alcohol intake. The Department of Health recommends that men should not drink more than three to four units of alcohol per day and women not more than two to three units of alcohol per day.

Tips & Warnings

• Adjusting your diet can also help lower your cholesterol levels. The British Heart Foundation says high cholesterol is one of the main risk factors associated with serious heart conditions.

Resources

• Health and Fitness Forum

[dorigillman]

on 6/22/2009 thanks