Healthy Foods To Lower Cholesterol

The fast food industry has become the most profitable all over the world. The society today wants instant diets such as French fries, deep fried chicken wings and burgers. The list of unhealthy diets is quite long when we consider delicacies such as cakes, doughnuts and cookies. All these foodstuffs carry a lot of cholesterol.

If we decide to find out just how nutritious the fast foods are, it would shock us to realize that most of these diets are not balanced and contain minimal nutrients. They contain a lot of sugars, fats and carbohydrates.

In order to curb your cholesterol level, the journey begins with changing your diet. Just what foods are healthy to maintain an acceptable level of cholesterol within the body? Below is a list of what experts have recommended for people whose target is to enjoy healthy meals that lower body cholesterol.


This group is one of the most recommended as it contains absolutely no bad cholesterol and the vegetable oils that they contain is essential. Fresh vegetables such as kales, carrots, spinach, broccoli and asparagus are some of the many available options in the market. Cooking a meal that includes 2 or 3 of these is one of the way of ensuring your meals are healthy.


Fruits are well known for their vitamin content and their role in keeping us healthy and free from diseases. Some fruits such as grapes have an antioxidant effect that prevents damage to cells caused by free radicals. Taking in as many different fruits as possible every day ensures that you not only maintain a healthy diet, but you don’t miss out on the most essential nutrients needed for your body. Fruits have no bad cholesterol in them. Examples include oranges, melons, grapes, pineapples and apples.

Sea Food & Fish

These two are well known for their omega 3 fatty acids that are very valuable to the human body. Including fish and sea food meat in your diets is one way to ensure that you get the required amount of good cholesterol.

Lean Meat & White meat

Getting rid of meat entirely is not a wise choice. There are some nutrients in meats that cannot be replaced with either seafood or legumes. Ensuring that you eat fat trimmed meat and skinned poultry meat is one way to keep your cholesterol at a minimum. The key point here is to make sure that you eat meats moderately.


It is true that most nuts are laden with fats. Unlike animal products, however, nuts contain linoleic and linolenic acids which are unsaturated fats. Experts confirm that nuts protect us from heart diseases. Nuts such as walnuts lower LDL within the body. Their Omega 3 fatty acid is believed to restrain HDL levels consequently, lower body cholesterol.

Legumes & Grains

Adding legumes and grains to your meals ensures that you receive essential amino acids which are the building blocks of our bodies. Legumes and grains have very little fats in them and so are highly recommended as healthy food that lower cholesterol. Examples include beans, lentils, brown rice, peanuts, and peas.

7 Healthy Eating Tips That You Can Implement Today For Good Health

Eating well is a crucial component of promoting and maintaining good health. Healthy eating is about choosing healthy foods, preparing them in a healthy manner, and eating just the right amount to meet your daily nutrient and energy needs. Healthy eating, which includes eating a great variety of foods from all the different food classes, is conducive to good health, and should be given the seriousness it deserves.

Healthy eating begins with making healthy diet and nutrition choices:

Eat Lots Of Fruits & Vegetables

Not only are fruits and vegetables highly nutritious, they are also generally low in calories, meaning that you can fill up on these without exceeding your caloric needs. You can never go wrong if you choose nutrient-dense, rather than calorie-dense fruits and vegetables. Juices also count.

Increase Your Fish Consumption

Fish is primarily a protein source, which is rich in vitamins and minerals needed for good health. If given a choice, go for oily fish which is high in omega-3 fatty acids and is thought to help prevent heart diseases, as well as. Try having at least two portions, from different varieties, of fish a week.

Eat Less Salt

Too much salt is not good for your health. It predisposes you to high blood pressure and heart disease. Aim for no more than 6g of salt per day, by limiting the consumption of salt-rich foods, examples of which are packaged and processed foods. You can never go wrong by putting more emphasis on fresh and unprocessed foods, most notably fruits and vegetables.

Healthy Snacking

Some people erroneously think that not snacking is the best way to lose weight. Granted, they’d lose weight because of limiting calorie intake, but they’d be more prone to getting hungry and may find maintaining this lifestyle, to lose weight, next to impossible. By having healthy low-calorie snacks you will be full for longer and will be in a better position to resist the temptation to gorge on unhealthy foods, when you eventually do sit down to eat.

Choose Wholegrain Foods

Whole grain foods, as opposed to their processed counterparts, contain more fibre, and nutrients and make you feel full for longer. Fibre helps keep your blood sugar level and may help bind to cholesterol and help you eliminate it from your body. Fibre also helps to draw water into the gut and helps prevent constipation.

Cut down On Fatty Foods And Sugar

Fat and sugar are some of the most calorie-dense foods with very little nutrient content, meaning that you don’t have to eat too much of these to get a calorie surplus and weight gain. Too much fatty food, especially that containing saturated fats, predispose you to raised cholesterol levels and a risk of heart disease. Not only does too much sugar contribute to weight gain, it also can cause tooth decay.

Drink Plenty Of Water

Water is crucial for the optimal functioning of your body. It is the medium of transport for most materials in the body, and is calorie-free. Drinking plenty of water does not necessarily mean drinking pure water, it also includes drinking juice and eating water-rich foods like melons and other fruits. Aim to drink at least six glasses of water a day.

Remember, healthy eating is more than just eating fruits and vegetables. It is about making healthy food choices and life style choices conducive to good health. Eating a balanced diet ensures that you take in all the nutrients and minerals your body needs, in sufficient quantities. Don’t take diet and nutrition for granted. Make wise choices. Be healthy.