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How to Lower Cholesterol Through Eating/Nutrition
Posted on Dec 11th 2009 8:15PM by Vicki SalemiHigh cholesterol is a problem for many Americans. According to the American Heart Association, two of the top three killers in the country -- heart disease and stroke -- can be attributed to poor cholesterol management.
Most adults should keep their cholesterol levels below 200 mg/dL. Although some turn to medication to lower their cholesterol, the American Heart Association encourages people to exercise and follow the nutritional guidelines that they have set forth to keep their cholesterol levels -- especially their LDL levels (the bad kind) in check. The ideal LDL level for adults it 130 or less. A level greater than 160 may be considered a health problem.
Among the top foods to avoid to keep cholesterol in check are egg yolks, whole-milk dairy products, meat and fish. Managing your cholesterol can be tricky, but the key is to focus on the type of fats you're eating as well as the amounts. Since your daily goal should be ingesting less than 25 to 35 percent of your daily calories from fat, you'll need to look at the amount of fat you're consuming.
As you reduce bad fats, including saturated fats and trans fats, you should reduce your LDL as well. In addition to the fats in meat, dairy products and eggs, saturated fats also include vegetable oils and some tropical oils such as palm, palm kernels and coconut oil are high in saturated fat.
Fiber, which is found in whole grains and berries -- among other foods, is key to lowering your cholesterol, too.
Most importantly, as you strive to lower your cholesterol, you must remember that you cannot use a one-size-fits-all approach. Although you may alter your eating habits, your body will react slightly differently when compared to another person on the same diet. This is why it's important to discuss how to lower your cholesterol with your doctor and get a diet that is tailored to your specific needs.
Most adults should keep their cholesterol levels below 200 mg/dL. Although some turn to medication to lower their cholesterol, the American Heart Association encourages people to exercise and follow the nutritional guidelines that they have set forth to keep their cholesterol levels -- especially their LDL levels (the bad kind) in check. The ideal LDL level for adults it 130 or less. A level greater than 160 may be considered a health problem.
Among the top foods to avoid to keep cholesterol in check are egg yolks, whole-milk dairy products, meat and fish. Managing your cholesterol can be tricky, but the key is to focus on the type of fats you're eating as well as the amounts. Since your daily goal should be ingesting less than 25 to 35 percent of your daily calories from fat, you'll need to look at the amount of fat you're consuming.
As you reduce bad fats, including saturated fats and trans fats, you should reduce your LDL as well. In addition to the fats in meat, dairy products and eggs, saturated fats also include vegetable oils and some tropical oils such as palm, palm kernels and coconut oil are high in saturated fat.
Fiber, which is found in whole grains and berries -- among other foods, is key to lowering your cholesterol, too.
Most importantly, as you strive to lower your cholesterol, you must remember that you cannot use a one-size-fits-all approach. Although you may alter your eating habits, your body will react slightly differently when compared to another person on the same diet. This is why it's important to discuss how to lower your cholesterol with your doctor and get a diet that is tailored to your specific needs.
This is why it's important to discuss how to lower your cholesterol with your doctor and get an eating plan that is tailored to your specific nutrition and health needs.
