Your Diet
Treatment for high cholesterol levels almost always includes a change in diet. In most cases, results can only be noticed after a couple of months. However, it is one of the sure ways in maintaining a healthy cholesterol level.
The most significant aspect of the diet change is a reduction in fat intake. This directly helps in reducing cholesterol in the blood. Besides that, it also helps in reducing body weight and improving overall health.
The following are some suggestions in changing your diet:
Eat Less Fat
The liver creates cholesterol to help carry digested fat to the different parts of your body. As fat intake increases, the liver also creates more cholesterol to cater for the increase. As such, limit food rich in fat in your diet. Examples include butter, fatty meat, animal organs, fast food and processed foods (in which the fat content is not obvious).
You should target to reduce fat intake to less than a third of your daily total calories.
Eat Out Less
Food prepared in restaurants are usually less healthy than home-cooked food. This is because the restaurant's first priority is always taste instead of health. However, there are now many restaurants that cater for healthy food and offer low-fat and low-cholesterol alternatives. You should be assertive and choose the healthier ways in preparing the food. For example, ask for the food to be steamed instead of being fried; or you can ask for the sauces to be placed "on-the-side" instead of being applied directly on the food.
Eat Smaller Portions
In order to sustain eating smaller portions of food, there are a few 'tricks' you can apply to 'trick' your body. These include serving food on smaller plates; put leftovers away immediately after a meal; and eating at the dining table (so that you can pay attention and are conscious of exactly how much your are eating).
You should also try to reduce or completely cut out the habit of snacking. However, if snacking is a habit that you are reluctant to avoid, limit snacking to snacks that are low in fat and cholesterol.
Eat More Fiber
Increase intake of soluble fiber because soluble fiber helps in preventing cholesterol from being absorbed into your body. Food containing high soluble fiber content includes oats, beans and fruits.
Reduce Alcohol Consumption
Alcohol has the effect of increasing cholesterol levels in your blood. Besides this, alcohol also damages your liver. As such, limit the consumption of alcohol in your diet.
Reward Yourself Occasionally
Reward yourself once in a while for following your diet. This indirectly reduces your temptation to cheat. After all, what the point of living if you cannot even indulge yourself in one of life's enjoyments once in a while!