SUMMARY OF 10 WAYS TO LOSE WEIGHT
Control your weight
1.0 Eat cereal for breakfast
Whole grain cereals, oatmeal and oat bran have high amounts of fiber that help reduce bad cholesterol (LDL). A daily cup-and-a-half of cereal with a bit of fruit have the necessary quantities of soluble fiber to reduce your bad cholesterol (LDL).
Tip: Another good source of fiber can be found in Kidney Beans, apples and raisins.
2.0 Eat foods fortified with sterols and stanols
Sterols and stanols are substances found in plants that have the ability to block the absorption of cholesterol. Since the majority of plants have such low levels of these substances, you can find in stores products already fortified, such as orange juice and yogurts. Eating products fortified with esterols and stanols can reduce your bad cholesterol (LDL) by more than10 percent.
Tip: To reach the 10 percent you will need to eat at least 2 grams of these substances, look on the label of products to see content amounts. 16 ounces of fortified orange juice are enough. Even if you do not have high levels of bad cholesterol (LDL), you can eat fortified products as a prevention.
3.0 Eat more nuts and almonds
Research has shown that nuts, almonds, pistachios, and other similar nuts, can significantly help reduce your high level of bad cholesterol (LDL). Almonds have 67 percent of monounsaturated fat, these fats are the good fats, and are the same fats found in olive oil. The Food and Drug Administration recommends eating a fistful (1.5 ounces) of any or a variety of nuts each day.
Tip: Almonds are an excellent source of fiber, vitamin E, magnesium, and are also a good source of protein and potassium.
4.0 Make the change to Olive Oil
Olive oil can help you reduce your levels of bad cholesterol (LDL), since it has very potent antioxidants. You can add it to salads and vegetables. Trade-in your cream based dressing for a vinaigrette made out of olive oil. Do not buy light olive oil, since it has been process and has less antioxidants.
Tip: It is recommended to use 2 teaspoons of olive oil a day.
5.0 Pay attention to the way you cook
The foods you choose or limit to cook are as important as the way in which you prepare them.
Follow these steps to ensure eating healthy:
- Remove all visible fat from meat and remove the skin from chicken and turkey before cooking.
- Cook foods in the oven or grill.
- When cooking foods in the oven use a rack in order to remove the extra fat.
- Brush oven foods with fruit juice, home marinades or wine.
- Use vegetable spray or olive oil.
- Serve small portions of foods that are high in fats.
- For recipes that ask for eggs use only the whites.
- Use low-fat cheese instead of regular.
6.0 Limit your intake of fats and processed foods
Limiting is the key to not over eating products that are not that healthy.
Food intakes to limit are:
- Dairies high in fat, such as whole milk, creams, butter, ice cream, cheeses and its derivatives.
- Egg yolks and bakery products with yolks and saturated fats.
- Processed meats with high fat contents such as hotdogs, bologna, salame and chorizo.
- Greasy meats such as duck, goose, liver and kidneys.
- Solid fats such as shortening, and partially hydrogenated margarine.
- Palm tree and coconut oil, and fried foods.
Tip: A lot of the foods mentioned here have necessary nutrients needed by the body, which is why it is not recommended to avoid them one hundred percent, it is best to limit their use to one or two servings per week.
7.0 Eat foods low in saturated fats
Include in your diet fruits and vegetables, skinless chicken, beans, lentils and legumes, low-fat or fat-free milk, lean meat and whole grains such as those found in wheat bread and rice.
8.0 Add more fish to your diet
Eating tuna, salmon, and sardines helps lower your cholesterol levels and help reduce high blood pressure since these have high levels of omega-3 fatty acids. It is recommended to eat two portions of fish a week in order to maintain its beneficial effects.
Tip: In order to supplement your portions of fish fatty acids, you can take supplements of omega-3.
Tip2: To change things up you can alternate between cooking in the oven or on the grill.
9.0 Control your weight
Being overweight can lead to high levels of cholesterol in your body. Losing weight will help reduce your levels of bad cholesterol (LDL), and at the same time increase your levels of good cholesterol (HDL), which helps against having cholesterol deposits in the arteries.
Tip: Thin people can also have high levels of cholesterol.
10.0 Keep moving
Being active increases the levels of good cholesterol (HDL). Physical exercise helps the body lower the levels of triglycerides and bad cholesterol (LDL). Its recommended doing, at least, 30 minutes of moderate intensity exercise three times a week.
Sources:
American College of Sports Medicine
Centers for Disease Control and Prevention
