A low cholesterol diet is one of the best ways to lower cholesterol naturally. In fact, studies show you can reduce your bad cholesterol by as much as 10% to 20% by changing your diet. Want to know which diet will work? Here are some tips.
1. Fiber
Fiber is an important part of your diet when trying to maintain a normal cholesterol level. Fiber intake affects HDL cholesterol levels directly. Fiber-rich foods are also proven to reduce the risk for high cholesterol. Stay away from fried foods; grilling your food is better for your health. Ideally you should consume 20-30 grams of fiber daily.
2. Exercise
Exercise is a good way to lower cholesterol. Exercise can help with your stress levels as well. Cut back on caffeine in coffee and soda. People need food in order to have energy to do certain things. Exercise and losing weight (if overweight) dramatically slow this progression rate down, and even prevent diabetes in some people. If you are on a diet (without drugs or insulin: diet controlled diabetes), and your HbA1c is 6%, this is an ideal level. If you want to lower cholesterol naturally, exercising and eating right are the only ways to achieve this.
3. Fats
Cutting consumption of trans fats is also a part of some simple tips with regard to taking low cholesterol diet. Fats are just as bad, or maybe worse than the cholesterol you consume from foods. Fat gives you heart attacks. Eat it at your peril. It is also suggested that you replace whole milk with skim milk, drink diet sodas instead of taking a regular soda, and use low fat butters instead of eating lard.
4. Niacin
Niacin can lower cholesterol naturally. Niacin is part of the water soluble vitamins, known as B vitamins. Niacin can improve HDL functioning. The intake of 3 grams Niacin for two weeks can reduce serum cholesterol by 26 percent. Drinking alcohol although enjoyable can also be harmful. Alcohol can raise levels of some fats in the blood (triglycerides). Drinking more than one quart of grapefruit juice per day can increase the risk of these effects.
For a low cholesterol diet, you need to eating a healthy Diet a diet rich in vegetable and fish. And avoid foods high in saturated fats and trans fats. Try the above tips to help lower your cholesterol naturally.
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