Four Dietary Ways to Regulate Your Cholesterol

12 December, 2019
Learn how to quickly regulate your cholesterol without complications or medication in this article.

Has your doctor told you that you have high cholesterol levels?

If so, they may have also given you some medications and recommendations for controlling it. Speed up your improvement with the following dietary recommendations to help regulate your cholesterol.

You’ll see that these tips are practical, simple, and very fast. Best of all, they’re easy to incorporate into your regular routine and won’t force you to spend more.

Are you ready?

Pay attention and start practicing them today.

What is cholesterol?

Before we share any dietary recommendations for regulating your cholesterol, you should know that this substance is produced by the liver. Your cholesterol level provides the cells of your body with the right amount of fat to function.

Problems arise when you eat poor quality fats. This means that your cholesterol is low quality as well, and your cells won’t get the nourishment they need.

Next, we’ll take a look at some tips to regulate your cholesterol naturally.

1-Consume monounsaturated fats

Some people think that if they have high cholesterol, they should stop consume all types of fat. However, the dietary recommendation that will help your regulate your cholesterol is to consume just healthy fats.

Monounsaturated fats increase your levels of HDL cholesterol. This is the good type that everyone needs in high amounts.

Regulate Your Cholesterol with Olives
Some of the foods that contain this type of fat include olive oil, nuts, canola oil, olives, coconut oil, almonds, egg, and avocado.

Try adding one of these foods to each meal (breakfast, lunch, and dinner). When you buy groceries, be sure to choose the highest quality products to get the best results.

Remember to watch your portions, as it’s easy to consume too many calories. One thing you should never do is mix two natural fats, unless you have carefully controlled your portions.

If you have nuts in your salad, for example, avoid dressing it with oil. Instead, add flavor with a vinaigrette or similar dressing.

Perhaps you’re interested in reading: 6 health benefits of extra virgin olive oil

2-Consume more polyunsaturated fats, especially omega-3

Another dietary recommendation for lowering cholesterol levels is the consumption of omega-3. Like monounsaturated fats, omega-3s reduce your levels of LDL cholesterol.

In one study, researchers found that people who substitute other fats for omega-3s reduced the following:

The best foods that contain this type of fat are salmon, tuna, nuts, and shrimp.

One way to ensure that you’re getting enough omega-3 is to incorporate a portion of fish to your diet twice a week. Although salmon is especially well known for its omega-3 content, it’s not mandatory that you choose that fish.

Consume more polyunsaturated fats, especially omega-3
If your wallet won’t let you purchase fresh salmon very often, try swapping it with tuna. This is equally beneficial but can be much more affordable.

Fresh tuna is much healthier than the canned variety, of course. You can eat canned tuna on occasion, but remember that it also contains preservatives and salt. These can actually make your cholesterol problems worse.

3-Avoid trans fats at all costs

Another dietary recommendation you should remember is to avoid all trans fats. These are usually found in foods that have been heavily processed, such as margarine, cakes, and commercial pastries.

Trans fats are used very often in the food industry because they can withstand higher temperatures. They also provide better texture than other fats.

Despite these benefits, trans fats negatively affect your heart health and reduce your levels of good cholesterol.

When you buy processed, pre-cooked, or frozen meals, check the labels. Avoid anything that has the words “partially hydrogenated.”

4-Consume plenty of soluble fiber

Consume plenty of soluble fiber
Soluble fiber is found in vegetables. It’s difficult to dissolve in water and your stomach won’t digest it. This means that it reaches your digestive tract intact and forces it to work.

In addition, this is a vital element for the correct reproduction of healthy intestinal bacteria (probiotics). When your body has the right balance of probiotics, bad cholesterol levels will be drastically diminished.

That’s why one of the recommendations for regulating cholesterol includes eating a lot of fiber every day. You can obtain it from green vegetables, beans, lentils, chickpeas, fruit, oats, and wheat.

  • Souza RJ., Mente A., Maroleanu A., Cozma AI., et al., Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta analysis of observational studies. BMJ, 2015.
  • Backes J., Anzalone D., Hilleman D., Catini J., The clinical relevance of omega 3 fatty acids in the management of hypertriglyceridemia. Lipids Health Dis, 2016.