Kind of Foods to Lower Cholesterol Diet in Adults
Fresh Vegetables and Fruits
Mostly of the diet to lower cholesterol in adults out there will be dominated by fresh and raw vegetables and fruits. These two food items are indeed the best option when you want to take any kinds of diets. Vegetables and fruits are said to be essential in improving our health since they are very rich in minerals, vitamins, and also a lot of essential enzymes for our body. In addition, the renewal process of the cells in our body and also our digestion system can also significantly be improved through eating raw vegetables and fruits. Hence, it is highly recommended for you to consume a lot of raw and fresh veggies and fruits. You can eat as many raw fruits and vegetables as you want because they do not contain cholesterol so they will not affect the health of your heart. However, you still need to be considerate in choosing the vegetables and fruits because some of them are high in sugar. Probably, you will not increase the cholesterol level in your body but you can possibly increase the sugar level instead. Therefore, you really need to be considerate in choosing healthy fruits and vegetables.
Fish and Meats
Another good solution to control your cholesterol level is to eat fish. Fish is said to be one of various options that contain a lot of protein and omega 3 fatty acids. Therefore, make sure to choose healthy fish as the main source of the protein intake for your diet. You can opt for salmon, cod, and halibut, which are said to be the most recommended fish for this kind of diet. As an alternative, you can also choose other fish types which are low fat and also nutrient dense such as mackerel and tuna. On the other hand, you need to be very careful with catfish and shark which are considered as toxic fish. In addition, you better avoid red meats, such as beef, during your diet. even though beef is very rich in vitamins B and also iron but it is also said to be a top source of bad cholesterol so you better avoid it. the same also goes for pork since it is also considered to be a great source of unhealthy fats. As an alternative, you can opt for ground buffalo meat, turkey, chicken and other lean meats and moderately include it to your diet meals.
Another important point in the diet to lower cholesterol in adults is the cooking method. Indeed, the meal ingredients are not the only important point you need to revise but also your cooking method as well. Stop using unhealthy cooking oils, shortening, and also margarine to cook your meals since they have loads of bad cholesterol. Instead, opt for healthier choices such as coconut oil and olive oil. Coconut oil will retain its natural resilience and it has molecular structure which will not change when it is exposed to heat so it will definitely be a healthy choice for cooking. If you want to use butter then make sure to use as minimal amount as possible.