In this day and age we’re used to terms like “fast food” or quick and easy meals like TV dinners, microwavables, and the like. These may taste good, but these are high in cholesterol, which is bad for our health. Eating food with too much cholesterol can result in weight gain, heart problems, or diabetes.
Instead of taking that order of a burger, large fries, and a thick milkshake, we hope you consider these alternatives instead. They may be different from your usual food fare, but they’ll keep you healthy and alive in the long run. You’ll lessen the risk of getting sick and buying medicine for diabetes.
Other than medicine for cholesterol, here are 7 healthier options that will bring down your bad cholesterol (LDL) and bring up your good cholesterol (HDL).
Alternative #1: Fish
These are high in omega-3 acids that lower one’s chances of dying from heart-related complications. The American Heart Association lists certain fishes to eat such as mackerel, sardines, Albacore tuna, and salmon.
Alternative #2: Oatmeal
High in fiber, oatmeal lowers cholesterol by absorbing the LDL in one’s body. It is recommended to eat at 5 to 10 grams, or more.
Alternative #3: Fruits and veggies
Like oatmeal, fruits and vegetables are high in fiber and also soak up the LDL in the body. Fruits like apple, grapes, strawberries and members of the citrus family contain pectin, a fiber that lowers LDL, according to an online newsletter by the Harvard Medical School. Okra and eggplant are low-calorie vegetables that also reduce LDL.
Alternative #4: Walnuts
According to Dr. Harvey Kramer from the Yale University School of Medicine, walnuts are the best choice in combating cholesterol. Eating about 2.4 ounces a day of these nuts cuts down a person’s overall cholesterol level by 5.9%.
Alternative #5: Olive oil
Oils high in monounsaturated ft, such as olive oil reduce LDL and increase HDL. For even better results, use extra virgin olive oil. It contains antioxidants that are beneficial for your heart’s health.
Alternative #6: Controlled amounts of wine
Drinking about 2 glasses of wine boosts one’s HDL from around 5-10%, says Dr. Kramer.
Alternative #7: Fat-free dairy products
The best part about this is that you’re using dairy products that contain little to no fat. You still get calcium for your bones, protein, and lactobaccilus microorganisms that are responsible for reducing one’s bad cholesterol levels, based on an article on health24.com. Maybe it’s about time you took some Yakult, yeah?
Here’s to lower bad cholesterol and longer life! You know what they say, “Prevention is better than cure.”