10 easy ways to eat free and get a lower cholesterol

10 easy ways to eat free and get a lower cholesterol.

Do you have high cholesterol and need to lower it? That's no surprise considering how many people have high cholesterol these days. To help lower your cholesterol, here are 10 tips you can start with today.


As with everything related to health, diet and exercise are the two crucial components. What you eat is critical to lowering your cholesterol levels, so that's what's included here.

10 easy ways to eat free and get a lower cholesterol.

One thing you should know is the difference between LDL and HDL cholesterol. Just think of HDL as "healthy" and LDL as "lousy." HDL can actually help move cholesterol out of your blood vessels, while LDL allows it to settle within the walls of your arteries.


The good news is that it can improve your cholesterol. Here's how to do just that:


1. Eat a good whole wheat sandwich or pita with some lean turkey and lots of fresh vegetables. Skip the hot dogs, bologna, and salami, and hold on to the Mayo. All of them are highly processed and full of fat and cholesterol.


2. Fish, like salmon, is good. Look for varieties of wild sockeye salmon, which are very rich in Omega-3 fatty acids (good fat). Also, flax seed is a good source of Omega-3.


3. Avoid trans fats! Not only do they raise lousy LDL cholesterol, they can lower your HDL levels too! Stay away from foods like margarine, shortening, and processed foods that contain partially hydrogenated soybean oil.


4. Go ahead, go crazy! Look primarily for nuts, but also try almonds, macadamia nuts, cashews, and walnuts. Nuts are high in fat, but they are good. (Also, use natural peanut butter instead of the regular kind that contains unhealthy trans fats.)


5. Limit desserts and try to eat only the healthiest ones like angel food cake, graham crackers, gelatin, and fat-free frozen yogurt.


6. Eat foods rich in fiber. Examples include whole wheat bread, oatmeal, fruits, vegetables, beans, and some cereals. (Look for the boxes that say "may help lower cholesterol.")


7. Use the grill. If you are eating steak or hamburgers, grill at home and use lean meat. This practice avoids fat, it's fun, and the meat tastes great.


8. Find a new salad dressing. Most of them are full of trans fat and cholesterol. Olive oil is good, and maybe add vinegar or lemon juice. Also, omit the bacon bits, croutons, and egg yolks.


9. Go overboard with fruits and vegetables. They do not contain cholesterol and are rich in nutrients such as antioxidants.


Here are some examples: peas, broccoli, cauliflower, apples, oranges, mangoes, papaya, pineapple, tomato, garlic, onions, spinach, water chestnuts, bananas, apricots, blueberries, and kiwi.


10. Avoid fast food like French fries and anything else from the deep fryer. Those foods will raise your cholesterol like crazy, so stay away from burgers if you can.


11. Bonus Tip: Use spices like pepper and oregano to add flavor to your dishes. They are a healthy alternative to other ingredients like Mayo.


That was easy, right? Just make a few of these changes and get plenty of exercise, like walking, jogging, swimming, or playing basketball. You will have the lowest cholesterol in no time!

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