Dieting has become extremely common all over the world, with people looking to lose weight and burn fat. In the current era, most people adopt poor sleeping and eating habits, which have a disastrous effect on their long-term health. On top of that, everyone is looking for more facilities and convenience, forgoing physical activity, which makes matters worse. This is the reason why almost every second or third person has an increased cholesterol level, which is resulting in additional fat deposits and an enhanced risk of heart attack. If you can be a little careful with your diet, you can easily lower down your cholesterol level.
Avoid egg yolk:
If you are suffering from any kind of heart disease, you should keep cholesterol intake to less than 200 mg per day. According to some some doctors anything less than 300 is fine.
An egg yolk alone has more than 200 mg of cholesterol and must be avoided to lower your cholesterol level; otherwise, you would have to diet extra hard for the rest of the day.
If you are able to control the overall fat intake of your daily diet to about 20 to 35 percent, chances are high that your cholesterol level will come down automatically. It is important for you not to increase your intake of saturated fat to more than seven percent of your calories. Saturated fat is usually present in full-fat dairy products and can be replaced with unsaturated fats as there is a direct link between the former and high cholesterol levels. Junk food contains a lot of fat and is definitely not good for health in the long run.
Add fiber to your daily diet:
You must try hard to have about 25 to 30 grams of fiber a day, which will strengthen your heart. Therefore, you should use a lot of fresh fruits, vegetables and whole-grains. Some of the viscous and soluble fibers like barley and oats are extremely useful in lowering the cholesterol level. Some experts recommend that one should start the day with high-fiber cold cereal or a bowl of oatmeal.
If you are on a diet, you can have fatty fish a couple of times per week. Omega-3 fats, which are present in salmon, herring, trout and tuna, actually help lower your cholesterol level. You may go for fish oil supplements if you do not like eating fish.
Tips & Warnings:
– Get used to working out regularly.