8 Strategies to Use in Your Kitchen to Lower Your Cholesterol

· May 3, 2017
To reduce your cholesterol, use cooking methods other than frying. For example, try baking or grilling. This is a good way to avoid extra fat.

Cholesterol is a lipid that your body needs to function at its best since it’s involved in the production of certain hormones, digestive acids, and bodily structures.

Your liver produces in inside your body, but it is also absorbed through the consumption of foods that contain it.

While it’s very important for good health, it can turn into a dangerous enemy when it gets out of control.

Overly high levels may increase your risk of cardiovascular, liver, and kidney problems.

The most concerning thing is that many people are unaware that they have high cholesterol because, like other conditions, it doesn’t show noticeable signs at first.

Thus, doctors recommend getting regular checkups and eating a balanced diet with controlled amounts of fat and calories.

Next we’ll share with you 6 interesting strategies you can use in your kitchen to start reducing your intake of cholesterol.

1. Replace margarine

Margarine is a food that contains high levels of cholesterol and saturated fat.

Eating it regularly can contribute to imbalances in lipid levels in your blood as well as cardiovascular disorders like arteriosclerosis.

To reduce or avoid margarine, we recommend substituting vegetable oils like:

  • Sunflower
  • Olive
  • Canola
  • Safflower
  • Avocado

“Want to learn more? Read: The Incredible Benefits of Eating an Avocado a Day”


2. Switch out your dressings

The sauces and dressings you use to flavor your dishes contain too many calories and saturated fat.

Excessive consumption increases bad cholesterol and over time plays a role in the development of metabolic disorders.

Therefore it is a good idea to switch them out for healthier alternatives such as:

  • Sour cream
  • Low-fat mustard
  • Greek yogurt
  • Natural tomato paste
  • Herbs and spices

3. Consume low-fat dairy

Animal origin foods like dairy are a significant source of cholesterol, which eventually increases the amount of cholesterol in your blood.

Milk, yogurt, and cheese contain high levels of saturated fat, something that can affect your health.

Because of this it is recommended to choose low-fat, skim, or fat-free options to control your cholesterol consumption.

That said, remember that these products may contain a significant amount of calories, despite their labels, and so shouldn’t be consumed in excess.

4. Use extra virgin olive oil

Extra virgin olive oil is one of the “healthy fats” that deserve a spot in your daily diet.

It is a natural source of essential fatty acids that not only keep cholesterol from accumulating in your blood but actually encourage its elimination.

It is high in antioxidants, which stop cell damage and reduces the risk of arterial hardening.

In addition, it tastes great and goes well with all kinds of foods.

5. Change cooking methods

Many people may be unaware of this, but the cooking method you use has a lot to do with the amount of lipids in your blood.

Both cholesterol and triglycerides may go up by cooking your food in oil.

Frying instead of grilling or baking is a habit that sooner or later will have consequences on your health.

Also it’s good to remember that high temperatures lower or destroy the nutritional value of foods.

“Check this article out: 5 Foods that Fight and Eliminate Saturated Fat”

6. Increase your vegetable intake

Vegetables are wonderful for lowering your cholesterol levels and helping with other related problems.

They’re very low in calories and full of nutrients that clean your arteries and improve their elasticity.

Some nutritionists suggest that vegetables should make up half of your plate.

This way you’ll feel satiated sooner and will be giving your body remarkable amounts of important nutrients.

Note that it’s best to eat them raw if you want to take advantage of 100% of their nutrients.

As you just learned, all it takes is a few simple decisions to begin to control your cholesterol by watching what you eat.

Try these in your kitchen and live healthier.

 

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