Everything in this world can be differentiated as good and bad and so can we differentiate cholesterol - good cholesterol (HDL) and bad cholesterol (LDL). An increase in LDL levels indicates an increase in cholesterol levels and doctors recommend diet modifications and exercise to curb an upsurge in these levels. To start with, you can include dietary modifications to lower LDL levels. A 2012 research involving hundreds of men and women concluded that while exercise alone had no effect on LDL or total cholesterol levels, dietary changes reduced both LDL and total cholesterol levels. But, aerobic exercise did increase the lipid-lowering effects of a heart-healthy diet. You need not deprive yourself of every single food but ensure to stay away from certain snacks and fast foods. Given here are a few simple ways to keep cholesterol under control.
Transport Trans Fats to A Different World
Stay away from trans fats which are made by adding hydrogen to a liquid fat to help it solidify. Trans fats are loved by those in the food industry as they extend the shelf life of packaged baked goods and can be reused repeatedly. Even though public pressure has put an end to trans fats which are a primary reason for heart disease, it has not been completely stopped. Food packages cleverly include trans fat in the name of “partially hydrogenated” oils. If you find any such ingredient in the list, please drop the idea of purchasing the food item.
Saturated fats, predominantly present in animal products, can be consumed in small amounts. Nutritionists/dietitians suggest having as many as four yolks and any number of whites every week. Small portions of red meat, organ meats, butter, high-fat cheeses, shrimp and lobsters can be consumed every few weeks.
Consume Healthy Fats
Plant-based oils such as canola, safflower, sunflower, peanut, grapeseed and olive oils are enriched sources of polyunsaturated and monounsaturated fats that help lower LDL. Other good sources include fatty fish such as salmon, tuna, mackerel, trout and herrings, soybeans, nuts, avocados and seeds.
Color, Color What Color Do You Choose?
Fruits and vegetables stockpile ingredients such as fiber, cholesterol-blocking molecules called sterols and stanols and eye-catchy pigments. All colorful produce such as carrots, tomatoes, yellow squashes, leafy greens, strawberries, plums and blueberries are heart-healthy ones. The thumb rule is that, the richer the hue, the better the food is for you.
Whole-wheat Products are the Best
Stop refined-flour usage and embrace whole-wheat products such as whole-wheat flour, brown rice and wild rice. Whole wheat immediately does not equate to wheat and there are ample options beyond it. Explore each of the options given at www.firsteatright.com to appreciate the choices available. Although old-fashioned oatmeal is a good choice, ensure that you are not using the quick-cooking versions as they have much of the fiber processed out. Never commit the crime of substituting fat with sugar. Most of the food manufacturers do this by boosting sugar content of low-fat salad dressings and sauces. Choose higher-fat foods without trans fat if you see sugar, corn syrup or any word ending with “ose” as an ingredient in the nutrition label list.
Every Gram is Calorie-filled
Every gram of good or bad fats contains nine calories which adds to about 100 calories a tablespoon. A switchover to a heart-healthy diet requires calorie intakes to be monitored.
Dietitian Nutritionist Dr. Nafeesa Imteyaz.