by Michele Carelse on October 7th, 2011 at 7:00 am
High cholesterol levels affect a big portion of our adult population. Undesirable levels often occur already in childhood – with some children being at higher risk due to a family history of high cholesterol.
What to eat and what not to eat
Cholesterol is found in eggs, dairy products, meat and poultry. Egg yolks and organ meat (i.e. liver and kidneys) are high in cholesterol. Fish generally contains less cholesterol than meat, but certain shellfish also have high levels.
Plant foods contain no cholesterol – these include vegetables, fruits (avocados and olives contain the ‘good’ fats), grains, cereals, nuts and seeds. So even more reason to love fruit and vegetables!
It is important to note that fat content is not a good measure of cholesterol levels, as liver and other organ meats contain no fat but are in fact high in cholesterol.
So how can you lower and look after your cholesterol levels?
Keep these tips in mind to help keep your cholesterol levels in check:
- Invest in natural remedies that help support and maintain healthy levels of LDL and HDL, thereby reducing the risk of cardiovascular disease.
- Animal-based foods are high in cholesterol and the fats in meat and dairy products cause our livers to manufacture far more cholesterol than our cells need. Therefore, keep your meat intake to a minimum and limit total fat intake to 25 – 35% of total daily calories. Try not to exceed 7% of daily calories with saturated fat.
- Avoid processed foods as these contain trans-fats, which also negatively affect our cholesterol levels.
- Plant-based foods are great! They contain mono- and polyunsaturated fats that are neutral and sometimes even healthy for cleaner arteries. Olive oil, nuts, canola oil and avocados contain monounsaturated fats.
- Include more fiber in your diet – getting 20 to 30 grams of soluble fiber helps to absorb cholesterol.
- Cut back on sugar.
- As we hear so often from health gurus worldwide, stop smoking!
- Limit your alcohol intake.
- Lose weight.
- Exercise, exercise and exercise! While exercise doesn’t affect our LDL much, it does improve HDL levels, which in turn causes triglycerides to fall.
Cholesto-Rite™ Helps maintain cholesterol levels already within normal range, plus promotes complete cardiovascular health