The Keys to Cutting Cholesterol

To reduce your bad cholesterol levels and increase your good cholesterol levels, you just need to tweak your diet as follows.

Avoid:

Saturated and trans fats — These are real artery cloggers, so try to avoid them when you can. Trans fats are found primarily in stick margarine and packaged goods that contain partially hydrogenated oils. Foods rich in saturated fat include full-fat dairy products (for example, whole milk, cheese, cream, ice cream, and butter), fatty cuts of meat, poultry skin, and coconut.

Unfiltered coffee (if you drink coffee at all) — French-pressed coffee and espresso have been shown to raise blood cholesterol levels.

Add:

Monounsaturated fats — These can help lower LDL cholesterol (that’s the bad kind) while maintaining or increasing HDL cholesterol (the good kind). Olive oil, almonds, macadamia nuts, avocados, and canola oil are all excellent sources of monounsaturated fat — just be sure to go easy on portions because these foods are also high in calories.

Omega-3 fats — These fats may help improve your cholesterol, and they definitely improve overall heart and arterial health. Try to eat wild salmon, sardines, walnuts, and ground flaxseeds.

Soluble fiber — The kind found in oatmeal, beans, vegetables, and fruit is best for lowering cholesterol.

6 Replies

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  • REDUCE CARBS to 100gms/day.

    All fats except TRANS FAT is good.

    I eat butter, cheese, coconut oil, nuts, i eat eggs with yolk but since i also restrict my CARBS to 100gm/day my LIPIDS are good, my SGPT decreased from 49 to 30, my createnine decrease fro m 1.21 to 0.81 and most important of all, my HbA1C is 5.2 and i take no drugs.

    This SATURATED FAT is BAD is all nonsense.

  • I agree with above comments.

  • I agree 100% with the person who wrote about cholestrol levels, avoid, add, omega 3 fats, soluble fiber.I had a massive heart attack.I know from my personal experience that if I do not take my cholestrol pills daily, I am in trouble.Please be informed.Thanks.

  • Very informative, educative and useful. Please keep writing and helping us. Thanks a million

  • Kindly let us not post comments which every body is saying. Let us be rational in saying what we mean exactly. US heart association had reduced human serum cholesterol levels to 200 mg /dL from 230 mg/dL in the year 2004. Since then we never noticed any reduction in CHD / CVD. Rather we have noticed increased incidences of Cancer.

    Doctor profession is noble and humble as long as it is done with service mind. If they look at this profession like any-other in making money, it is ultimately you, who need to take care of your health.

    If you continue to blame saturated fat for all the problem, we are sure we are never out of problem.

    Omega 3 fat is good as long as you take enough saturated fat. No use of supplement we do not even take min saturated fat. In the absence of sat fat, omega 3 is just another fat for energy.

  • Those who blame saturated fat for everything will never cut carbohydrates from their diet. Saturated Fat is not the culprit ..

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