Cholesterol is a soft, waxy substance found in the bloodstream. It's needed by the body to develop cells and hormones. Too much cholesterol can lead to coronary heart disease and stroke.
Low-density lipoprotein, or LDL, is known as "bad" cholesterol. High-density lipoprotein, or HDL, is "good cholesterol." Desirable levels of total cholesterol are less than 200 mg/dL. Your cholesterol levels can be checked with a blood test.
If you have high cholesterol it's important to exercise, maintain a healthy weight and eat a healthy diet.
Saturated Fats and Trans Fats
Reduce the amount of saturated fats and trans fats you eat. Saturated fats should make up 10 percent or less of your total calories and trans fats should be kept to a minimum.
Saturated fats are solid at room temperature. Examples are fatty meats, butter, cream and cheese. Limit these or eat low-fat varieties.
Trans fats are also called partially hydrogenated oils. They're developed during the manufacturing process to make foods last longer. Examples of foods that contain tans fats include stick margarine, doughnuts, french fries and many baked goods. Avoid trans fats to lower cholesterol.
Tips
Limit cholesterol in your daily diet to 300 milligrams.
Broil, bake, steam and stir fry your foods.
Don't use heavy cream sauces.
Use sea salt in moderation.
Eat at least 25 grams of fiber daily.
What to Eat
Eat at least five servings of anti-oxidant rich fruits and vegetables daily. Eat legumes including lentils and kidney beans. Eat whole grains such as brown rice and quinoa. Eat plain rolled oats. Drink water and limit your alcohol consumption. Use good fats such as olive oil or a heart-healthy spread such as Smart Balance. Avocados, nuts and seeds are also excellent sources of good fats. Eat lean cuts of protein without fat and without the skin. Add fish to your diet. Also, eat low-fat dairy products.
If you follow these dietary recommendations you'll be on your way to lowering your cholesterol.
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