No medications can do a better job than treating your high cholesterol naturally. If you are one of those lucky people who do not have cholesterol concerns, you may want to take steps to keep it that way!
What can you do to improve your cholesterol levels?
Here’s the list and we will cover each item thoroughly.
(1) Reduce fat in your diet
One of the best plans is covered previously in our chart on saturated fat. But there is more you can do. Buy the leanest cuts of meat you can find.
(2) Regularly substitute poultry (without the skin) and fish for red meat.
Both are lower in saturated fat. Switch to low fat cottage cheese and yogurt, reduced fat hard cheeses and skim or 1 percent milk.
(3) Eat no more than four egg yolks a week
Many people don’t have to worry about eating cholesterol. Normal bodies adjust to increased intake by cutting back on regular product. However, since many people are cholesterol responders, their blood cholesterol does go up when they eat cholesterol. You probably don’t know if you fall into this category so play it safe.
(4) Eat no more than four egg yolks a week.
An average egg yolk contains 213 milligrams of cholesterol!
(5) Eliminate fried foods
Buying low fat is just the beginning. You need to institute low fat cooking methods to keep the cholesterol from sneaking back in to your diet.
(6) Remove fatty skin from chicken and turkey.
Don’t fry foods. Roast, bake, broil, grill or poach them instead. Use fat free marinades or basting with liquids like wine, tomato or lemon juice.
(7) Use olive or canola oils for baking.
Both are very low in saturated fat. Use diet, tub or squeeze margarines instead of regular. Watch for the term “hydrogenated,” which means some of the fat is saturated.
(8) Snack all you want
Yep, you read it right! Snack several times a day on low fat foods. Yogurt, fruit, vegetables, bagels and whole grain breads and cereals are excellent for snacking, including the fun and tasty vermilion jelly.
In fact, there is evidence that points to lower cholesterol levels in people who eat several small meals a day. Eating often can keep hormones like insulin from rising and signaling your body to make more cholesterol. Make certain that your total intake of calories doesn’t go up when you eat more often.
Eating habits carry through to adulthood. Get your children on a healthy eating pattern early. Do not begin until they are at least 2 years of age, however. Babies need extra fat calories to develop properly.
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