Tips To Lower Cholesterol Naturally

Tips To Lower Cholesterol Naturally

By Neha Suryawanshi  on: 30 May 2017
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1. Limit your intake of foods full of saturated fats, trans fats, and dietary cholesterol.

Foods with a lot of saturated fat include butter, fatty flesh like red meat, full-fat and low-fat dairy products, palm oil, and coconut oil. If you see partially hydrogenated fat in the ingredient list of a food label, that food has trans fats. Top sources of dietary cholesterol include egg yolks, organ meats, and shellfish.

One type of fat omega-3 fatty acids has been shown to protect against heart disease. Good sources are cold-water fish like salmon, mackerel, halibut, trout, herring, and sardines.

To help you translate the above guidelines into daily food planning, here are key guidelines:

Select nonfat dairy foods only, 2 servings daily.

Limit your intake of meat, poultry, and fish to no more than 3.5 to 4 ounces per day. From the choices below, which are listed from best to poor, try to select almost always from the top.

Best choice: omega-3-rich fish, such as salmon, sardines, herring, mackerel, and trout. Choose at least 2 times weekly. If you re using canned fish, such as canned sardines, select very-low-sodium or no-salt-added varieties.

Good choice: most other fish, plus shelled mollusks (clams, oysters, mussels, scallops).

Satisfactory choices: crustaceans (shrimp, crab, lobster, crawfish), poultry (white meat, skinless) game meat (bison, venison, elk, ostrich), optimally free-range and grass-fed

Poor choice: red meat (beef, pork, lamb, veal, goat). For all red meat choices, select cuts that are under 30% fat.

Red meats are the least desirable choice because they not only tend to have the highest proportion of saturated fats, they are also higher in heme iron, which likely raises the risk of type 2 diabetes and colo-rectal cancer. Red meats also alter the gut s microbiome, which recent research indicates may raise cardiovascular disease risk.

2. Eat a lot more fiber-rich foods (especially soluble fiber from foods like beans, oats, barley, fruits, and vegetables).

Foods naturally rich in soluble fiber have proven particularly good at lowering cholesterol. Excellent sources include oats, oat bran, barley, peas, yams, sweet potatoes and other potatoes, as well as legumes or beans, such as pinto beans, black beans, garbanzo beans, and peas. Vegetables rich in soluble fiber include carrots, brussels sprouts, beets, okra, and eggplant. Good fruit sources are berries, passion fruit, oranges, pears, apricots, nectarines, and apples.

3. Choose protein-rich plant foods (such as legumes or beans, nuts, and seeds) over meat.

Common legumes include lentils, peas, and beans, such as pinto beans, red beans, white beans, and soybeans. They re full of nutritional riches and are a very healthy, protein-packed alternative to meat. Legumes help lower total cholesterol, ldl cholesterol, blood sugar, and insulin levels, and may even lower cancer risk.

Nuts and seeds have been proven to modestly lower ldl cholesterol levels. To avoid blood-pressure-raising salt, choose raw or dry-roasted, unsalted varieties. To avoid gaining weight, don t eat more than 1 ounce daily since nuts and seeds are dense with calories (averaging about 175 calories per ounce).

4. Lose as much excess weight as possible.

Losing excess weight is beneficial for all sorts of reasons, from improving your cholesterol profile to preventing diseases epidemic in industrialized societies, including type 2 diabetes, high blood pressure, heart attacks, strokes, gout, and many types of cancer.

Do keep in mind that it s important to limit fat intake, even so-called good fats like olive oil, because any fat is dense with calories, which means heavy consumption can easily lead to a heavy body.

Note: the above steps contain the key food groups that have cholesterol-lowering properties. The supplements described in tips 5 and 6 may provide additional ldl lowering.

5. Take plant sterol supplements.

Sterols are naturally occurring substances found in plants. A daily intake of 1 to 2 grams of plant sterols has been shown to lower ldl cholesterol levels. Your best choice is supplements, such as cholestoff (by nature made), because they do not have the calories, sugar, trans fats, and/or salt of many foods enriched with plant sterols.

6. Take psyllium (such as metamucil).

Psyllium husks are seed grains sold as a soluble fiber supplement and laxative. Metamucil is the best known brand, but psyllium is also available in less expensive store brands. Studies have shown that 9 to 10 grams daily of psyllium, the equivalent of about 3 teaspoons daily of sugar-free metamucil, reduced ldl levels.

To get the cholesterol-lowering benefit, take 1 teaspoon with water no more than 15 to 30 minutes before a meal.


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Seeds of plant cannabis sativa, available in the market as hemp seeds, are gaining increased recognition as a complete nutrition pack. Dietitians and nutrition experts mostly recommend hemp seeds because of its excellent nutrition credentials, and recent research studies have confirmed this also. Before you go on to spend your money, here is all you should know about hemp seeds. Why should you eat? It s incredibly nutritious! What nutrition you get? Packed with protein, fibres, & minerals (vit. E and minerals like potassium, magnesium, and zinc present in good amount) Exceptionally rich in essential fatty acids omega 6 and omega 3, present in the ratio of 3: 1 which is considered to be the optimal range How to consume? Available in raw/ cooked / roasted forms. Flavor Mild, nutty Digestibility Very good (80 insoluble fibre) Best way to eat: A versatile food, it can be sprinkled on salad, mixed in with yogurt, or add into the smoothies. And it s not just the nutritional value, hemp seeds have enormous health benefits. They have been proven effective in controlling various diseases like alzheimer s, and reducing symptoms of pms by hormone regulation. Listed below are 4 evidence based health benefits of hemp seeds: 1. Heart diseases arginine present in this seed produces nitric oxide which further makes blood vessels dilate and relax, thus reducing symptoms of blood pressure and heart diseases. 2. Lowers the risk of blood clot formation. 3. Helps in treatment of skin disorders like eczema by giving relief from dry skin and itchiness. 4. Helps in treatment of pms menopause: physical and emotional symptoms caused by pms are very likely caused by sensitivity to the hormone prolactin. presence of gla (gama linolenic acid) produces prostaglandin e1 which reduces the effect of prolactin. This way hemp seed functions as a hormone imbalance regulator. Last but not the least, know that hemp seeds will not make you test positive for marijuana. Yes. It s just that hemp and marijuana are members of the same species, cannabis sativa. Hemp plants that are grown for food contain as little as 0.001 percent Tetrahydrocannabinol (thc). This means you can eat hemp as much as you want and it ll never make you high! Take home message: 3 tablespoons of hulled hemp seeds gives you 10 grams (g) of protein, 14g fat and 2g fiber.
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Dietician Neha Suryawanshi is a nutritionist based in Sion, East Mumbai, India. Nutritionist Neha Suryawanshi is a weight loss diets expert. She is helping people to reach to their health related goals with her healthy diets & lifestyle. Dietitian Neha Suryawanshi provides weight loss diet consultations online. Online diet consultation, customised online diet plans, personalised She believe in health care that is based on a personal commitment to meet patient needs with compassion and care. I have done M.Sc. in Dietetics and Food Service Management. P.G.Diploma in Clinical Nutrition and Dietetics ,Post Graduate Diploma in Computer Application, B.Sc. in Clinical Nutrition and Dietetics.Dietitian's Neha Suryawanshi's nutrition expertise is in Weight Management, Diabetes Management, PCOS Management, Heart Disease Management, Thyroid Management and Sport nutrition and other clinical disorders. I have worked at Snap Fitness Goregaon as a Corporate Nutritionist where I provided diet and nutrition couseling to Clients and prepared, monitored diet plans on weekly basis and with VLCC Health Care Pvt.Ltd.Currently working as an Online Diet Consultant with Lybrate, Practo, icliniq, happydna and other health websites and writing health blogs as well.In this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic; %u2019%u2019 Dietitian Neha's Suryawanshi Clinic " helps you attain optimal health by online diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow!  She is one of the best Dietitians in Mumbai . Looking for top online weight loss diet in Sio, East Mumbai, or a Dietician in Sion, East Mumbai ? Interested in excellent weight loss service online or in Sion, East Mumbai ? Then contact famous weight loss diet consultant Diet Specialist Neha Suryawanshi .You can view our testimonial, weight loss success stories and experience of our clients who have successfully reduced weight through healthy weight loss diet charts. One of the leading weight loss consultant in Mumbai .Nutritionist Neha's Suryawanshi major area for diet counseling is therapeutic diets, weight gain, weight loss, diabetes, diet for pcos, heart related problems specially pertaining to cholesterol. With a right diet a 100 % reversal can be brought down where the blood sugar level can be completely controlled for a better and disease free life.Diet Consultant Neha's Suryawanshi diets aims at overall nutritional correction with comprehensive individual assessment,  with long term results and  benefits. Lets make life better by bringing in a total lifestyle change!!%u200BEmail & phone consultation is also provided. If you're looking to consult best dietitian in Sion, East Mumbai, then do register on this eClinic.
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