High cholesterol content in the body is not only a health risk but also heightens the possibility of suffering from heart attacks. There are some medications that can be used to reduce high cholesterol content in the body. However, there is a lot that one can do to their lifestyle to reduce cholesterol intake. Many people do not know how to reduce cholesterol intake in the body. Here are some dietary changes that can help you reduce cholesterol intake and live a healthier life.
Eat only the healthy fats
Saturated fats have a high content of low-density lipoprotein cholesterol. This type of cholesterol is unhealthy and should be minimized at all costs. As a rule of thumb, one should consume less than seven percent of saturated fat cholesterol per day. Low-density lipoprotein cholesterol is mostly found in red meat and most of the dairy products that are available in the market. Instead of using these products with high cholesterol content, one should consider using lean meat or the so-called mono saturated fats found in canola and olive oils.
Use products that are free from trans fats
Products that have trans fats are risky because they are also responsible for the high content of low-density lipoprotein cholesterol. These products also have very low content of useful cholesterol. This imbalance makes the trans-fat products a bad choice for your consumption. Trans fats are mainly found in foods that are fried and commercial cakes such as cookies and crackers. Foods that contain less than a half grams of trans fats per serving are considered trans-fat-free. Always try to avoid foods with these hydrogenated oils so as to reduce your cholesterol intake.
Eat foods full of omega-3 fatty acids
Omega-3 fatty acids are known for reducing triglycerides which are a high cholesterol fat that is found in the blood. These acids have other beneficial aspects such as increasing the high-density lipoprotein which is considered as the useful cholesterol. Constant intake of fatty acids reduces the risk of heart attack. Omega-3 fatty acids can be found in walnuts, almonds, and some fish types such a salmon and herring.
Increase intake of soluble fiber
As much as fiber is good for digestion and prevents constipation, some types of fiber types are also known to increase cholesterol content. Fiber is classified into two, the soluble and the insoluble fiber. Both of them are good for the heart, but the soluble fiber lowers the low lipoprotein density cholesterol from the body. Soluble fiber is found in vegetables, lentils oat, and fruits. Consuming soluble fiber in every meal will go a long way in reducing the cholesterol content in our body.
Consider whey protein
Whey protein is rare in most families’ diets. This is because many people do not understand the benefits that come with consuming whey products. Research has shown that whey protein helps to cut down on the low-density lipoprotein which is considered as the bad cholesterol. This whey product can be easily found at health food stores and groceries.