First we start off with the basics before delving into the recipes for lowering high cholesterol. Take note that there are two types of Choolester. High Density Lipoproteins (HDL) is the good cholesterol and Low Density Lipoproteins (LDL) is the bad cholesterol. Our bodies produce both naturally, but we want to keep HDL and get rid of the LDL. One of the best ways to reduce your LDL is by adopting a healthy diet, coupled with an effective exercise routine. For the diet portion, food that comes from animals should be significantly reduced, if not totally avoided. Many people believe that cow's milk is still okay. However, there is some controversy, but the best alternative is unsweetened almond milk.
Now, lowering LDL is not just about scrapping your menu or grumbling during birthday parties as you watch your friends enjoy barbeque, steaks, and all the delicious goodness on the table. There are actually some great recipes for lower high cholesterol. Remember that we only want to get rid of LDL and keep HDL, since that's the good stuff. Inside our body we'll want to lower LDL, and we can do that by consuming cereal that's made with whole grains. These provide soluble fiber that does just that. For those who can not avoid consuming fat, a normal man should not be taking in more than 30 grams of saturated fat and women should not take in more than 20 grams.
Include fruits in your recipes for lower high cholesterol, as these are great sources of soluble fiber. Soluble fiber a big factor in reaching your goal. One thing to note, it is recommended to not have more than three servings of fruit per day. Fruit contains sugar and, when ate, causing the body to produce insulin. This absolutely causes the bad cholesterol levels to increase. Nuts, in general, are a good source of polyunsaturated fatty acids known as Omega3's. This is actually good for those who want to maintain a healthy heart. As the American FDA recommends, a handful of nuts is good enough for a substitution for foods that are high in saturated fats.
How about increasing HDL? Extra virgin olive oil is a good source that will also help decrease LDL at the same time. A good 23 grams of olive oil is a good replacement for butter.
Recipes for lowering high cholesterol include lots of leafy green vegetables. These provide low fat proteins, especially broccoli and spinach. Peas, lentils, beans and legumes are all sources of soluble fiber. Earlier, we mentioned about Omega 3. Sardines and other types of oily fish are great sources of Omega 3 fatty acids, so while eliminating red meat from your diet is best, it is not necessary to eliminate all meet from the menu.
Anyone who follows the recipes for lower high cholesterol will be on the right track to keeping a healthy figure and, at the same time, keeping a heart healthy circulatory system.