May 2nd, 2011 
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High cholesterol could be dangerous for your heart – Simple diet tips to prevent high cholesterol.
In today’s world with all the hectic and busy schedules, everyone is running after junk food only. Unhealthy diets and rushed lifestyles have been promoting high cholesterol. All of us are in likely to get affected by high cholesterol, if we don’t take it seriously. Here are a few tips which will help you control your diet, which will also keep your cholesterol under control.
• Include whole grains, fruits and vegetables in your diet
Eating food which is high in fiber reduces the bad (LDL) cholesterol level. Whole grains like: wheat, rice, maize etc. help in reducing LDL levels and they do not interfere with HDL i.e. good cholesterol levels. Vegetables should be preferred rather than fruits as fruits contain high sugar. So you should add these to your daily diet.
• Use Olive oil.
For cooking, olive oil should be used as it contains linoleic acid which helps in preventing cholesterol levels from rising higher. Cholesterol levels in our body are affected by the fats we eat. Saturated fats are quite harmful as regular intake of these may lead to high cholesterol. Olive oil has unsaturated properties which keep the cholesterol levels under control.
• Add soy rich food to your diet.
Soy beans are one of the best sources of protein. Soy based foods should be added and included in your diet as it will give you the required amount of proteins. And you should cut down the frequency of eating red meat. Meat contributes very highly to increasing cholesterol levels. If you have any doubts about being affected by high cholesterol levels as you have been eating fatty and oily food, then it would be best for you if you stop eating red meat.
• Avoid alcohol and tobacco
Along with all the things you should add to your diet, here are a few things to remove from your diet; if you are habituated to them. If you are drinking alcohol only occasionally and that too in small quantities; it is not at all harmful. However, if the quantity is large then you need to work to reduce it. Tobacco & coffee also affect the cholesterol levels. Avoid using them as much as possible.
• Some more tips.
Here are some more small but effective tips for you to prevent high cholesterol. You can eat one egg in a day, as that won’t cause an increase your cholesterol level. Herbs and a few spices like turmeric, cloves and also ginger and garlic can lower the level of cholesterol so use them while cooking. If you love to eat non vegetarian food you should select chicken or lean meat instead of fatty red meat. Make it a habit to grill meat, rather than frying it.
With all these tips you can surely drive away the high cholesterol problem, all you need to do is follow them diligently. Eating healthy food makes a lot of difference. So eat healthy and stay healthy.
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In my family 2 of my uncles have high cholesterol and now I don’t want to experience that so I’m surely going to think about these guidelines.
I love to eat oily and fatty food but now after reading this article; I will surely think twice before eating such food.
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