How To Diet to Lower Cholesterol

If you would like to diet to lower your cholesterol, there are some general principles to keep in mind.

No Trans Fats

In order to lower your cholesterol through diet, get rid of any trans fats in your diet. The worst kinds of fats are trans-fats. In previous years, they would have been called hydrogenated fats. Examples are the solid cooking fats such as vegetable shortenings, and margarine. Many processed foods will list trans fats on their label, as it is now required by law. Read labels and don’t eat any. Watch out for trans fats in products such as crackers, cookies and other baked goods from a generic source.

Eat Less Meat and Whole-Fat Dairy

Meats and dairy contain fats that are known as saturated fats. Again, you don’t want much of these. Unlike trans fats, where you should have none at all, you can have a small bit of saturated fat, but very, very little in proportion to the good oils such as olive oil and other healthy oils. Olive oil, peanut oil, canola oil and others will help with the cholesterol in your body. Foods to watch out for are things like butter, whole milk, and cheese. These are all very tempting but definitely not the foods of choice when you are on a diet to lower cholesterol.

Add Fiber to your Diet

Fiber actually helps get rid of unwanted cholesterol. Fiber can be found in whole-grain products, which also will give you a satisfied feeling of fullness as they digest more slowly. Oatmeal is a great product for adding fiber to your diet to reduce cholesterol. You might also eat whole-oat cookies. Look for products with brown rice and whole wheat. Consider adding oat bran as well to some of your food. Vegetables are also a great source of fiber. Fruits can be useful as well in adding fiber and providing overall healthy choices for snacks when you are on a low cholesterol diet. Apples are great for a low cholesterol diet.

Watch Out for Eggs

Although eggs are no longer considered the bad guy in the health world, if you are trying to diet to lower your cholesterol, you will want to eat egg whites and not the egg yolks. Many restaurants offer an egg-white only option on their breakfast items, and they are just as tasty as the regular offering. Similar to eggs are other meats, shellfish, and some poultry. All these items have cholesterol in them. They are not necessarily bad for you. However, if you are trying to lower your cholesterol, they are not helping you meet your goal. Once you stabilize your cholesterol, you can probably add them back to your diet, if your doctor approves.

Lose Weight and Exercise as Part of your Diet

Believe it or not, just sufficient exercise and a slight loss in weight can shift the balance of bad cholesterol in your system. Perhaps it is because as you lose weight you shift what you eat. In any case, exercise is a sure winner, so add it to your daily diet.

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