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Changing something as important as your cholesterol might seem an insurmountable task. Here nutritionist guy gives seven day-by-day tips to help you on your way.
Monday - Increase your fruit and veggie intake. They are rich in important nutrients, low in saturated fats and are cholesterol-free. They are also rich in fibre, which has a cholesterol-lowering effect. Aim to have at least five serves a day, and to eat a variety of different coloured fruits and veggies each day.
Tuesday - Reduce your intake of unhealthy fats. Saturated and trans fats raise blood cholesterol levels. Trans fats are the worst, so limit your intake of processed and fast foods. Choose low-fat dairy products, healthy oils such as olive oil, and flaxseed oil instead of butter. Trim fat from meat and skin from poultry.
Wednesday - Cook with olive oil, a source of healthy monounsaturated fats. It has a higher oxidation threshold than most monounsaturated oils and remains stable at higher temperatures, so is more resistant to hydrogenation and the formation of trans fats. Monounsaturated fats help to lower total cholesterol levels.
Thursday - Eat more garlic. Studies show that, as part of a low-fat diet, it can help reduce cholesterol levels - lowering levels of" bad" LDL cholesterol and raising 'good' HDL cholesterol. It also helps to thin the blood, which helps reduce the risk of heart attacks. Studies show countries that eat more garlic have lower rates of heart disease.
Friday - Eat more legumes. Legumes such as chickpeas, lentils, beans, and peas are good for people with high cholesterol levels. They are low in fat and rich in nutrients such as b vitamins, iron, and unsaturated fats. They are also a rich source of soluble fibre, which helps to lower cholesterol levels.
Saturday - Eat oatmeal for breakfast. Whole oats are packed with heart-healthy dietary fibre and nutrients such as b vitamins, vitamin E, and iron. Oats are an excellent source of soluble fibre, which lowers cholesterol and reduces the risk of heart disease. Choose fibre-rich whole oats over quick oats.
Sunday - Snack on nuts. They are rich in unsaturated fats. Choose nuts that are higher in unsaturated (mono and poly) fats and lower in saturated fats. These include almonds, walnuts, pecans, hazelnuts, and pistachios. Try making up a trail mix with your favourite raw, unsalted nuts, dried fruit and a mix of seeds.
I want to reduce fat fom my lower portion, below the waist. From my bums and from my thighs. What should I do and what food should I prefer.
Hidden sources of salt in our diet
After a diagnosis of heart disease or kidney disease, “reduce salt intake” is one of the first pieces of advice doctors offer.
Sodium contributes to fluid retention, and too much sodium is one of the most common trigger. For this reason, doctors recommend to limit salt intake to 1,500 to 2,000 milligrams of sodium per day.
So how to do that?
- Putting away the salt shaker,
- Learning to cook with other flavors, such as garlic, citrus, and herbs, you may be avoiding obvious offenders but the culprit is often hidden salt.
Here’s a list of some of the biggest “salt traps” to avoid.
More than 90% of sodium occurs as salt (sodium chloride, nacl).
Sodium chloride, or table salt, is approximately 40% sodium.
More than 75% of salt intake is derived from processed foods.
Cereal products including breakfast cereals, bread, cakes, and biscuits provide about a third of the salt in our diet.
Meat and meat products provide just over a quarter of the salt in our diet.
Other forms of sodium which are used as additives in food processing, usually to add flavor, texture, or as a preservative. For example, monosodium glutamate is commonly used as a flavor enhancer, also baking soda, baking powder.
Sodium and chloride levels are comparatively low in all foods which have not been processed. Since most foods in their natural state contain sodium, you need to be aware of both natural and added sodium content when you choose foods to lower your sodium intake.