Top 10 Tips to Control Your Cholesterol Level

Jeff Fischer

Cholesterol is a waxy steroid of fat produced in the liver or intestines which is then transported in the bloods of all mammals. It is used to produce hormones, cell membranes, bile acids and vitamin D. However, high levels of cholesterol in the blood have been linked to damage to arteries and are potentially linked to cardiovascular diseases. There are 3 types of cholesterol namely; LDL (low density lipoprotein) – referred to as bad cholesterol, HDL (high density lipoprotein) – referred to as good cholesterol, and triglycerides.

Studies show you can slash your bad cholesterol by 10 to 20% by giving your diet a makeover. The secret is to follow a diet rich in healthy fats whilst avoiding foods high in saturated fats and sugars.

Here are tailored diets’ top ten tips:

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1. Oatmeal. It contains soluble fibre which reduces your LDL, the “bad” cholesterol. Soluble fibre meals such as oats and bran can reduce the absorption of cholesterol into your bloodstream. If you add fruits, like bananas or blueberries, to your oatmeal, you will have added additional fibre and also achieved a healthier tastier meal.
2. Fish and Omega-3 fatty acids. Eating at least two servings of fatty fish a week can be heart-healthy because of its high levels of omega-3 fatty acids. This reduces your blood pressure and risk of developing blood clots. In people who have already had heart attacks, fish oil or omega-3 fatty acids, reduces the risk of sudden death. If you don’t like fish, you can take garlic or fish oil supplements. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish.
3. Nuts and Seeds. These can reduce blood cholesterol as they are rich in fibre and polyunsaturated fatty acids that help keep blood vessels healthy. Just make sure the nuts you eat aren’t salted or coated with sugar. All nuts are high in calories, so a handful will do. To avoid eating too many nuts and gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds. Also try adding flaxseed to your diet because it may help reduce your risk of heart disease, cancer, stroke, and diabetes. It owes its healthy reputation primarily to three ingredients: Omega-3 essential fatty acids, lignans (antioxidant) and fibres.
4. Olive oil contains a potent mix of antioxidants that can lower your LDL cholesterol but leave your HDL cholesterol untouched. Add olive oil to your diet by using it to sauté vegetables, add it to a marinade, or mix it with vinegar as a salad dressing. The cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil. This oil is less processed and contains more heart-healthy antioxidants.
5. Reduce Alcoholic Intake as excessive alcohol intake causes the blood to thicken, which in turn, reduces the blood flow speed. This means that the LDL now moves slowly and can easily stick to the surface of an artery, especially the ones that take food and oxygen to the heart. This can cause a blockage and a heart attack may become eminent. High consumption of alcohol also puts stress on the liver and is exacerbated when the person also has high cholesterol which will cause the liver to overwork and may lead to diseases like liver cancer.
6. Choose Lean meat and skimmed milk. Avoid fatty or skin cuts of beef, pork, lamb etc. Also choose low-fat milk dairy products. Red meat particularly due to its high content of saturated fat, is a major source of dietary cholesterol. It is often the first food that medical doctors advise should be reduced in the diets of certain patients. Organ meats such as liver, sweetbreads, kidney and brain are very high in cholesterol. If you’re on a cholesterol-lowering diet, eat them only occasionally
7. Eliminate trans-fats from your diet. Trans-fats or saturated fats are found in fried foods and many commercial baked products, such as cookies, crackers and snack cakes.
8. Use lower-fat cooking methods such as baking, roasting, broiling or steaming. To reduce the amount of saturated fat consumed, trim all visible fats from meat before cooking. Broil rather than fry meats such as hamburger, lamb chops, pork chops and steak. Use a rack to drain off fat when broiling, roasting or baking. Try cooking a day ahead of time. Refrigerate your stews, broiled meat, soup stock or other dishes in which fat cooks into the liquid. Remove the hardened fat from the top. Always remove the skin from chicken or turkey, preferably before cooking.
9. Increase your fruits and vegetables intake as they are rich in dietary fibre, which can help lower cholesterol. Snack on seasonal fruits. Experiment with veggie-based casseroles, soups and stir-fries. If you prefer dried fruit to fresh fruit, limit yourself to no more than a handful (about an ounce or two). Dried fruit tends to have more calories than does fresh fruit. Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fibre that lowers LDL.
10. Beans are especially rich in soluble fibre. The body requires a while to digest beans. This means you will feel full for longer after a meal. That’s also a reason beans are useful for people trying to lose weight. With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond, as well as so many ways to prepare them, beans are very versatile healthy food.

So, have you ever had your cholesterol level tested? The American Heart Association recommends testing cholesterol level every five years for people aged 20 years or older. Get yourself checked and talk to your doctor about medications to use in addition to a healthier diet if your cholesterol level is high.