How to Lower Bad Cholesterol Levels

42 million Americans have high bad cholesterol levels. Bad diet tends to lead to high cholesterol. To lower cholesterol, it starts with diet. Sometimes knowing what to eat, and what not to eat is the problem. There is good and bad cholesterol. Bad cholesterol, known as LDL, clogs arteries which can lead to heart attacks or strokes. It's quite easy why a lot of Americans suffer from high cholesterol. Simply what we eat. Majority of the American diet is made up of large amounts of saturated fat and trans fats. This leads to high levels of LDL cholesterol. Limit your usage of trans fats and saturated fats in your diet. I realize it's nearly impossible to cut them completely out of your diet. However, 10% or lower is recommended in your daily diet. A lot of cheeses, sweets, dairy, and meats are high in saturated fats and trans fats. I'll show the fats you should be getting more of in your diet. Fats that will help lower your bad cholesterol levels.

Instructions

1

Replace fats. You want to replace the bad fats, with good fats. You still need to eat fats. Too many fats is not a good thing, but in this case you want to replace the fats that you eat. Get more fats like polyunsaturated fats and monounsaturated fats into your diet. The Mediterranean diet is make up of mostly these fats. Both of these fats will lower bad cholesterol levels. The percentage of fats you should eat daily, are between 24-35 percent of the calories you've eaten.

2

Eating foods high in polyunsaturated fats. You'll find polyunsaturated fats are largely found in omega-3. You'll find a lot of polyunsaturated fats in omega-6 as well. Too much omega-6 can lead to health problems, though. Eat fish for example, if you like fish of course. You'll find salmon, trout, sardines, and herring. Also, eat a lot of nuts. Nuts are good sources for both polyunsaturated fats and monounsaturated fats. Walnuts are extremely healthy, along with pecans, hazelnuts, almonds, macadamia nuts, and cashews. Use peanut butter, or eat peanuts. Peanuts is a great source to help lower cholesterol. Get more soybeans into your diet as well.

3

Eating foods high in monounsaturated fats. You'll also find a good source of monounsaturated fats in nuts like I've mention. Majority of monounsaturated fats you'll find is in olive oil. One of the key ingredients made up in the Mediterranean diet. A lot of actual foods don't always contain a high amount of monounsaturated fats. However, avocado contains a good amount.

4

Take omega-3 fish oils and get more omega-3 into your diet. A very important fat, is omega-3. Take actual omega-3 supplements, but try to eat foods that are high in omega-3. For example, obviously fish contains a great source of omega-3 in them. Walnuts and flaxseed oil is the next best bet.

Vegetables high in omega-3: Cauliflower, cabbage, romaine lettuce, broccoli, brussel sprouts, squash, collard greens, spinach, green beans and broccoli.

Fruits high in omega-3: Strawberries and raspberries.

Herbs and spices high in omega-3: Oregano, cloves, flaxseeds, and mustard seeds.

5

Eat foods high in fiber. Eat foods like wheat and oats. Foods that contain fiber, specifically legumes. Beans are a great source for fiber in your diet. Eat oatmeal and eat wheat bread, instead of white bread.

6

Go on a Mediterranean diet. Basically, the Mediterranean diet is to focus on a healthier living style. It focuses on replacing the bad fats, with the good fats. I've basically have given a run down on some of the foods you'll find in the Mediterranean diet. This diet will not only help lower bad cholesterol, but improve your overall health. Check out www.mediterranean.gr for more information.