When it comes to foods that can raise of lower cholesterol, the message has been mixed over the years. First eggs were good, then they were bad, and now they’re good again. Same with butter… but not too much!
We at Centers Choice Health Care have cut through the fat (not literally) to bring you five sure-fire ways to lower those pesky cholesterol levels.
- Cut Added Sugars
You might not equate sugar with cholesterol, but added sugars like high fructose corn syrup in soda and sweet tea and refined carbs in cookies, cakes, and other treats can give you bad lipid numbers and cause weight gain, which also leads to high cholesterol numbers. A high-sugar diet causes an increase in bad cholesterol (triglycerides) and decrease of good cholesterol (HDL).
- Avoid Trans Fat
Trans fat raises LDL cholesterol levels and are found in packaged and processed foods like boxed cookies, crackers, margarine, and some baked goods. And beware of labels that tout zero trans fat because those items still may contain a very small amount that can add up over time.
- Opt for Healthy Fats Instead of Saturated Fats
Saturated fats should account for around 7% of your total calorie intake for the day. This includes butter, bacon, sausage, red meat, and biscuits. You’ll want to replace these with healthy fats like olive oil, avocado, nuts, and seeds.
- Increase Soluble Fiber
Be sure you’re getting soluble fiber if you’re trying to find fiber that’s good for lowering cholesterol levels. Examples include oatmeal, beans, Brussels sprouts, apples, and pears.
- Regular Aerobic Exercise
Getting regular exercise that increases your heart rate for about 30 minutes every day can lower your bad cholesterol and raise the good version. Examples include jogging, biking, swimming, and using an elliptical machine.
To learn more about Centers Choice Home Care and all the services they offer, visit CentersChoice.com.