Four Tips For Regulating Cholesterol Levels With The Diet

In this article, you can learn how to quickly and easily regulate your cholesterol without the use of medication.
Four tips to regulate cholesterol levels with your diet

Has your doctor told you that you need to regulate your cholesterol levels because it is too high?

Then you may have received medication and advice on how to do it. These recommended dietary tips to regulate your cholesterol levels can also help you take control of the situation.

You will see that they are convenient, easy and very fast. Best of all,  they are easy to incorporate into your daily routine and you do not have to spend more money than usual. 

Are you ready?

Stay tuned and use them today.

What is cholesterol?

Before we share any dietary advice to regulate cholesterol levels, you should know that this drug is produced by the liver. Your cholesterol level provides the right amount of fat to the cells in your body for them to function optimally.

The problem arises when you eat poor quality fat. This means that the cholesterol is also of poor quality, and the  cells do not get the nutrition they need. Watch out!

Advice for regulating your cholesterol levels

Eat monounsaturated fats

Some people think that they have to stop eating all kinds of fat if they have high cholesterol. But the dietary advice that will help you regulate your cholesterol is to eat only healthy fats. 

Monounsaturated fats increase the level of HDL cholesterol. This is the good cholesterol that everyone needs a lot of. 

Olive

Some foods that include this type of fat are olive oil, nuts, rapeseed oil, olives, coconut oil, almonds, eggs and avocados.

Try to include one of these foods with each meal (breakfast, lunch and dinner). Choose high quality products for best results.

It is best to make small portions because it is easy to eat too many calories. One thing you should never do is mix two types of natural fats, unless you make sure to eat small and controlled portions.

For example, if you have nuts in the salad, you should avoid using oil. You can rather use a balsamic dressing or something similar.

Eat more polyunsaturated fats, especially omega-3s

Another dietary advice for lower cholesterol is to eat omega-3. As a form of monounsaturated fat, omega-3 fatty acids reduce the levels of LDL cholesterol.

In a study, researchers found that replacing other fats with omega-3 reduces the following:

  • Bad cholesterol
  • Risk of type 2 diabetes
  • Insulin resistance

The best foods that contain this type of fat are salmon, tuna, nuts and shrimp.

One way to make sure you get enough omega-3s is to include a meal with fish twice a week. Although salmon is well known to contain a lot of omega-3, you can also choose another type of fish.

Healthy dinner with salmon

If you can not afford to buy salmon so often, then you can replace it with tuna. It can often be cheaper, but is just as good.

Of course, fresh tuna is much better than the canned variety. You can eat canned tuna occasionally, but remember that it also contains preservatives and salt. This can actually aggravate the cholesterol problem.

3. Avoid all trans fats

Another dietary advice is to remember to avoid all trans fats. These are usually found in foods such as margarine, cakes and pastries. 

Trans fat is often used in the food industry because it can withstand high temperatures. It also gives a better consistency than other types of fat.

Trans fat is harmful to health, it is bad for the heart, and reduces the good cholesterol.

4. Eat lots of high-fiber foods

Fiber is found in vegetables. It is a part of the plant that is not broken down in the stomach. This means that it ends up undigested in the intestines and forces them to function. 

In addition, it is an important element for the proper reproduction of healthy intestinal bacteria (probiotics). When the body has the right balance of probiotics, bad cholesterol will be drastically reduced. 

Therefore, one of the recommendations for regulating cholesterol levels is to eat a lot of fiber every day. You can get this from green vegetables, beans, lentils, chickpeas, fruits, oats and cereals.

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