… Continued …
- The good news, there are many good sources of fiber. The main ones are fruits (such as pears, apples, bananas, citrus fruits, and berries) and veggies (such as tomatoes, celery, broccoli, carrots, spinach, etc). Oatmeal, nuts, beans, flaxseed, barley, wheat cereals, and whole grains are also rich in fiber.
- Start your day with a high-fiber breakfast such as cereal high in fiber – add more fiber with high-fiber snacks such as fresh, dried fruits. It’s recommended to eat dried fruits with meal, since they are sticky and this may increase your risk of tooth decay.
- Add plenty of vegetables with your meals! There are many recipes with high-fiber ingredients to explore.
- Another idea, go for complex carbohydrates such as whole grain, granary breads, and brown rice.
If you don’t already shake pepper on your salad or pasta, it’s no bad idea to make a change. Spicy foods are challenging in taste, but they can provide a number of health benefits. For example, one study suggests that eating garlic in moderation (about a half or one clove a day) may help lower bad cholesterol.
Other spices include ginger, coriander, cinnamon, and black pepper. Bonus, spicy foods (especially if combined with high-fiber meal) can be an effective way to drop your excess pounds more easily.
How about eggs?
It’s true that egg yolk contains a lot of dietary cholesterol (learn more in here). But it’s also undeniable that eggs are cheap, easy to get, and also loaded with protein. The good news, you don’t have to avoid them. This is particularly true as long as you eat them in moderation and cook them without adding fat or excessive salt.
And as noted before, dietary cholesterols are not the leading cause of hypercholesterolemia. In fact, only some of your dietary cholesterols end up as cholesterol in the circulation (bloodstream).
But if your doctor asks you to restrict cholesterol in food, just skip the egg yolk (a part of egg that hosts all the cholesterol content, there is almost no cholesterol in egg white) – or ask your doctor for more advice!
Each food has different, unique properties. Therefore, don’t rely on specific food! Instead of obsessing over specific food, full your diet with a wide variety of healthy foods in the right proportions and focus on your overall eating pattern!
In addition, your cholesterol diet is not a standalone solution. It should be followed with other lifestyle measures such as:
- Do exercise regularly!
- Control your stress as well!
- Have adequate sleep and rest!
- And laugh more!