Grains, sugar and starches promote high cholesterol, weight gain and increases the likelihood of developing diabetes. You should cut down on sugar and strictly limit your intake of foods that contain flour such as bread, pasta, rice, breakfast cereals, potatoes and bananas.
You should cut down on trans fats. They are man made chemically altered fats that are form when a liquid vegetable oil is turned into a solid e.g. magazine. They are also present in many cooking oil that have been extracted using heat. Look out for labels in food that says “hydrogenated vegetable oil” or “partially hydrogenated” or “vegetable fats”. Trans fats raises LDL or bad cholesterol and lowers HDL or good cholesterol. They also promote inflamation in the body.
Go instead for those labelled “cold pressed” or “extra virgin” as well as virgin coconut fats, butter and ghee. Saturated fats are not as bad as you think. Many generations have grown up on a diet of eggs, red meat and butter during which time high cholesterol and heart disease were rare. Moderate amount in the diet is not a problem for most people.
Give up smoking. Cigarettes contain hundreds of toxic chemicals that can inflame and damage the artery walls. Cigarettes are the major source of free radicals that contribute to imflammation of the body. Inflamation promotes the development of fatty deposits (cholesterol) on the artery walls.
The liver is the main source of cholesterol production. If you keep it healthy, you should not have problem with cholesterol. Approximately 20% of Americans have a fatty liver. This is when the normal liver cells are replaced by fatty tissues and severely compromising liver function. So take care of your liver.
Increase your intake of monounsaturated and polyunsaturated fats in your diet. They help to keeo your cholesterol level in check. Suitable foods include olive oil, avacados, raw nuts and seeds. You should also increase your intake of omega 3 fats by including fish, walnuts, ground flaxseeds and flaxseed oil in your diet. Ground almonds and sunflower seeds are good sources too.
The real culprit is not cholesterol but rather oxidized cholesterol as these are the ones that harm your arteries. You need plenty of antioxidants to prevent the cholesterol in your body from oxidizing. You can get this by increasing your intake of vegetable and fruits each day. Making and drinking your own vegetable and fruit juices is a good way to get more antioxidants into your body. Antioxidants are also found in raw nuts and seeds, legumes, green tea, red wine and dark chocolate.
Stress is a major contributor to the development of many diseases. Having elevated stress hormones running through your bloodstream promotes inflammation, not to mention weakening your immune system. So do things that you enjoy and surround yourself with people that you love.
Finally do not forget to exercise. Exercise helps to keep your LDL or bad cholesterol and triglycerides down. It is also one of the few ways to raise your level of HDL or good cholesterol.