As most of us already know, millions of people die from stroke and heart attack. If you have high cholesterol levels, you have a higher chance of getting these diseases. Thus, it is essential to know the right food that can improve your health. We have here a quick list to guide you.
What to eat when you have high cholesterol
Foods with high amounts of soluble fiber
This includes apple, oat bran, psyllium husks, linseeds, and even carrots. If you must know, there was a study showing that a carrot a day could effectively lower one’s cholesterol.
If you haven’t added beans to your grocery list, this could be the perfect time to do it. Red kidney beans and lentils would be a good alternative if you decided to remove meat from your diet. These are good sources of protein.
Low-fat, live yogurt
Live yogurt has healthy bacteria, and this is beneficial to bind fat and cholesterol found in the intestines.
You can also add oily fish to your diet. This could protect your heart with its essential fats. What’s even better is if you add garlic when preparing your meal.
Extra Virgin Oil
We understand that vegetable oils are readily available in the market. However, a better choice would be using extra virgin oil. This can decrease the level of bad cholesterol.
Instead of drinking a full-fat cow’s milk, choose rice milk.
Other foods you can add to your diet are the following:
Prepare your own food
We know how convenient it is to just take out and buy foods from restaurants. However, preparing your own meals is proven to be healthier. This way, you can monitor the ingredients that you will use for your meals. Fortunately, there are easy to make recipes available online. You do not have to be a chef to cook a healthy meal.
Avoid these when you have high cholesterol
As a rule of thumb, you should stay away from foods high in saturated fats such as beef, sausages, and meat pies. Foods and drinks high in sugar should be avoided as well. Microwaved coffee is also a big no. Fried eggs are not a good option too. If you want to eat eggs, better have it boiled.
In addition, it’s about time to say goodbye to smoking. By doing so, you can improve your cholesterol levels. Research has it that quitting the vice can instantly affect your blood pressure and heart rate.
Remember that having a healthy cholesterol level is not just about choosing the right foods. You have to maintain a good lifestyle and exercise regularly. Thirty minutes is a good start. You can walk or try swimming or biking. Yoga is a good activity as any form of relaxation is beneficial to your heart health. Also, practice eating smaller meals rather than three big ones. According to studies, people who eat smaller meals can lower their cholesterol levels easier.
When a change of lifestyle isn’t good enough, it is always best to consult with your doctor. That way, you will be provided with the right medication and prescription.