Eat as many egg whites as you like - they contain no cholesterol.Buy lean meats such as fish, poultry, veal cutlet, pork tenderloin, or flank steak. Trim as much fat off meat as possible. Broil, barbecue, or roast meat on a rack rather than fry them. This allows some of the fat to escape during cooking. Limit the amount of hamburger you eat, and buy the leanest type available. Replace high-fat prepared meats like sausage and luncheon meats with lower-fat meats like lean turkey or chicken. Remove the skin from chicken or turkey before you cook or eat it. Try to eat fish twice weekly. Fish contains a type of fat called omega-3 fat that may help prevent heart disease.Use margarine instead of butter, choosing a margarine that has a liquid oil rather than a hydrogenated oil listed as the first ingredient. Choose a lower-fat milk. If you use whole milk, switch to 2%. If you use 2%, switch to 1% or skim milk. (All types of milks have the same amount of calcium and other vitamins and minerals.) Use plain non-fat yogurt instead of sour cream. Cut down on the amount of regular cheeses you eat. Look for lower-fat cheese that contains less than 3 grams of fat per ounce. Sprinkle a little Parmesan cheese on food to give it a cheesy taste. Parmesan cheese is strong tasting, so a little goes a long way.Check food labels to see what the main type of fat in the food is. Limit foods that list palm oil, coconut oil, or a hydrogenated oil as one of the first type of fats. (Food labels list ingredients in order from greatest to least by weight.) Be suspicious of commercial baked goods such as doughnuts, sweet rolls, brownies, and cookies, which are a major source of saturated fat. Increasing Starches And FiberIncluding more starches and fiber in your diet can help you lower your cholesterol level, as well as reduce your risk for obesity, cancer, high blood pressure, and other diseases. Fresh fruits and vegetables, whole grain breads and cereals, and legumes are naturally low in fat, cholesterol-free, and rich in starches and dietary fiber. A certain type of dietary fiber, called soluble fiber, may help lower cholesterol levels by sweeping cholesterol out of the body before it gets into the bloodstream. Foods rich in soluble fiber include oat bran, dried beans and peas, some fruits, and psyllium seeds (the main ingredient in Metamucil, a fiber supplement). Fruits, vegetables, whole grains, and nuts and seeds also contain antioxidants, which are substances that help protect body cells from damage. Examples of antioxidants are:Vitamin C (in citrus fruits)Beta-carotene (in carrots)Vitamin E (in vegetable oils)To damage artery walls, cholesterol must first be chemically changed through a process called oxidation. Antioxidants help prevent cholesterol from being chemically changed and help prevent cholesterol from moving out of the blood and into the lining of the blood vessels. The U.S. Department of Agriculture s Food Guide Pyramid recommends that you eat the following number of servings of these plant foods daily:6-11 servings of grains (1 serving equals 1 slice of bread, ? of a bun, ? cup of pasta or rice)3-5 servings of vegetables (1 serving equals 1 cup of raw leafy vegetables or ? cup cooked vegetables)2-3 servings of fruits (1 serving equals 1 medium apple, peach or orange; ? cup of berries; or 3/4 cup juice) Keep a food diary showing the number of servings of fruits, vegetables, and grains you get daily. If the number is low, gradually try to increase servings of the groups lacking by adding fruits, vegetables, or whole grains as side dishes or snacks. Buy breads and cereals that list a whole grain as the first ingredient - they contain more fiber and vitamins and minerals. Whenever possible, choose raw fruits and vegetables rather than processed ones. Steam vegetables until crisp-tender, rather than boiling them until soft. Whenever possible, leave skin on fruits and vegetables. Add lemon juice, butter flavoring, or other seasoning to vegetables rather than fat.Try including several meatless meals weekly. Start with breakfasts, then gradually add two or three lunches or dinners weekly.If you weigh more than you should, losing weight is an important step toward lowering your cholesterol levels. To lose weight, you will need to cut calories and boost your activity level. Fortunately, when you lower your fat and cholesterol intake and eat more starches and fiber, you automatically lower your calorie level. Cutting your calories involves changing both the type of food you eat and the way you eat. Since fat is a very concentrated source of calories, eating more of the low-fat foods that help you lower your cholesterol levels (such as fruits, vegetables, and whole grains) will also help you cut your calories. If you tend to eat even when you are not really hungry, you may also need to change the way you eat. To help you cut calories:Eat three main meals, including break
it is possible to lower cholesterol with diert and exercise alone but possibly only if your cholesterol is only slightly abover normal or borderline. Avoid processedmeats like sausage, polony, salami etcwhen cooking cut out all visible fat. use healthy ways of cooking like grilling,baking, steaming. Avoid using too much of oil during cooking and fats ie butterchicken and fish is healthier than red meats like beef and lambeat lots of fibre ie from wholewheat and seed breads that helps lower cholesterolCareiovascular exercise is very good for lowering cholesterol and nbody fat percentage
Yes. My boyfriends sister-in-law has a high chol. problem and meds. weren t working too good. She said she started taking red yeast rice capsules and it went way down, he dr. asked what did you do?!?!? . I don t even know what mine is, but I take a couple a day. It s in the vitamin aisle of stores.http://www.mayoclinic.com/health/red-yea��http://en.wikipedia.org/wiki/Red_yeast_r��
just make healthier choices when purchasing groceries. go for a one mile daily walk (one mile, walking is about 45 minutes depending on your pace.)dr.mps. good luck w/ the weight loss/ cholesteral lowering!
yes you can
Yes, haven t you seen the Cheerios Commercial???
yes. eat yo cherioes
