High levels of LDL or bad cholesterol can significantly increase the risk of developing heart disease and stroke. As such, lowering the amount of these compounds in the body helps to reduce the onset of illnesses associated with the heart.
One simple and effective method of doing this is to include a cholesterol and triglyceride-lowering diet. This should be done in addition to getting regular health checkups from your doctor.
Make sure that you know your HDL levels from time to time so as to avoid getting in the red. Your doctor might carry out a number of tests depending on your condition so as to ascertain the state of your health.
Your diet significantly contributes to the number of bad fats in your diet. You can start by raising the amount of HDL by taking particular foods that are rich in such compounds.
Stock up on whole grains as they are rich sources of fiber. Under this category of foods, choose to eat brown rice, whole-grain bread, whole-wheat pasta, yams, and cassava.
Other foods that lower LDL include vegetables and fruits. They are rich sources of natural antioxidants as they contain vitamins A, B, C, and E as well as minerals. They are good sources of natural dietary fiber as well. All these compounds are useful in the fight against bad fats.
Vegetables are best taken raw or lightly cooked as they are most potent in this state. Take your fruits when they are fresh and ripest too. Foods you can take from this group include kale, spinach, carrot, apples, oranges, berries, etc.
There are good fats that are naturally available in foods. These are the omega fatty acids. They contain compounds that lower bad cholesterol and help in raising your HDL. Consider including salmon, herring, or mackerel in your diet. Nuts such as almonds, flaxseed, and walnuts are good too. Avocados are good sources of omega-fatty acids too.
While a diet rich in good fats is important, there is a need to avoid and cut out a diet that increases LDL. Start by cutting out your consumption of red meat and dairy products. If you are going to have any, consider taking lean meat or low-fat dairy products.
Substances in your diet that sabotage your HDL levels include fried foods, commercially baked products, carbonated drinks, candy, etc. Most of these items have high levels of trans fat which get into the body only to lower good cholesterol.
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