Controling Your Cholesterol Before It Controls You!
What we are after here are the Omega-3 fatty acids in oily fish that are widely considered to be the best “good” fat. Tuna, salmon, halibut, as well as walnuts and flaxseeds are great sources of this super fat and can all help reduce your bad cholesterol. It is recommended that you get 1.5 to 3 grams of omega-3 per day for best results. If these foods don’t please your palate, try an Omega-3 supplement.
Recent studies have found that eating about a quarter cup of almonds a day can lower your LDL by 4.4 percent. Almonds are full of good monounsaturated fats and are leaps and bounds better for you than eating chips or other snacky foods. Almonds can be high in calories however, so I recommend the dry roasted kind for snacking.
Now if I was being a stickler, I’d recommend the plain rolled oats with zero flavorings or added things. However, if the only way you are going to get your oats is by those instant packets, I won’t get mad. Oats can drop your levels of bad cholesterol due to its high levels of soluble fiber. Never skip breakfast, and regularly include oats in your meal. Try adding sliced almonds, raisins, cinnamon, and a bit of honey for a delicious, healthy breakfast.
Soybeans, soy nuts, soymilk and tofu can actually help to reduce the production of new cholesterol. This is also a great way to boost protein in your diet if you are vegetarian or vegan or just want an alternative to meat. It is versatile and can be prepared many different ways. If you are at all at risk of prostate or breast cancers, you should check with your doctor before adding soy to your diet because these cancers may feed off of some of the nutrients in soy.
My favorite recommendation; a glass of red wine has been shown to help lower cholesterol and reduce the risk of heart disease and because of the flavanols in red wine, also contains anti-inflammatory properties. Don’t get too excited though, because these benefits only come from up to one glass per day for women and two glasses per day for men at the maximum. Anything beyond that and you actually see a decrease in the benefits of red wine.
As you can see, many of these foods are prevalent in the Mediterranean diet which accounts for why the Mediterranean cuisine is known to be heart healthy as well as delicious. Get creative with your foods and you will never be bored with your meals again. Try new recipes and think outside the box, but most Better, Fresher, Smarter!