Eat Your Way to Lower Cholesterol?

Answer 1

Cholesterol is the fatty substance that the human body uses to produce hormones and in the lining of cells. Most people don't have any trouble getting enough cholesterol. In fact, many suffer from high cholesterol, which can lead to an increased risk for heart disease and stroke. To maintain a healthy cholesterol level, it is important to understand where cholesterol comes from and how to get rid of it.

Cholesterol can come from two sources: diet and liver production. Some people are genetically predisposed to produce more cholesterol. Thankfully, there are dietary steps that any person can take to lower cholesterol, such as avoiding high-cholesterol foods, eating foods without cholesterol and eating foods that lower cholesterol.

Because cholesterol is highest in eggs, meat, seafood and dairy products, the first way to lower cholesterol is to limit these animal sources. While egg yolk is one of the biggest offenders, egg whites are fat and cholesterol free. To avoid the excess cholesterol, try using an egg substitute or use two egg whites in place of a whole egg in recipes. Red meat, such as beef and pork, are typically very high in cholesterol because of their high fat content. Remove the skin and excess fat from chicken, choose extra lean cuts of red meat, or try substituting ground turkey in recipes that call for ground beef. Processed sausages made from red meat are especially high in cholesterol. Additionally, even some low-fat foods, such as shrimp, squid and shellfish contain high amounts of cholesterol. Finally, another big source of cholesterol is dairy products, such as full-fat milk, sour cream, cheese, ice cream and butter. Choose low- or non-fat dairy products and substitute canola or olive oil for butter.

The next step to creating a diet that will help lower cholesterol is to fill up on plenty of plant-based foods, which are cholesterol free and lower in saturated fats. All fresh fruits and vegetables are naturally delicious ways to satisfy an appetite without adding to cholesterol levels.

In addition to eating a plate filled with plant-based foods, there are particular foods that have been shown to help lower cholesterol. Foods rich in soluble fiber, such as oats, brown rice, mangoes, beans and lentils, act as little sponges to remove cholesterol from your system. Studies have also indicated that daily doses of flaxseed and garlic are linked to lowered cholesterol levels. Flax can be easily incorporated into breakfast cereals and baked goods, while fresh minced garlic adds zest to salad dressings.

Those wishing to lower their cholesterol levels can eat their way there by substituting cholesterol free foods for high cholesterol sources and chowing down on foods that lower cholesterol.