what are the food swaps to reduce cholesterol...?

By Yukti Sharma - April 04, 2018

A simple diet can increase the cholesterol and even it can reduce it too.while  you will be advised to avoid all kinds of foods that are high in saturated fats, you may not realize that there are essential food habits.which may hamper your goal. Low cholesterol eating is easier to adapt to with these simple food swaps to reduce cholesterol.
food swaps to reduce cholesterol

USE OATS TO MAKE ROTIS OR PANCAKES

With a high amount of soluble fibre, oats can lower both total cholesterol and LDL or bad cholesterol. You can add them to your daily diet in the form of oats porridge(sweet and spicy),rotis made from oats flour or even cholesterol-friendly pancakes, which are tasty too.

AVOID ALL PRODUCTS WHITE AND REPLACE THEM WITH BROWN

Whether it is white bread, white rice or white sugar, replace them with brown bread, brown rice or brown jaggery and honey. It is easy to find these healthy brown food products these days.
food swaps to reduce cholesterol

REPLACE BUTTER OR CREAMY SALAD DRESSING WITH OLIVE OIL

Even though you cannot cook all your food in olive oil, try to use it wherever you can, so use olive oil for cooking curries or drizzle or drizzle your salad with an olive oil dressing instead of the regular creamy one.

EAT BOILED EGGS INSTEAD OF FRIED EGGS

You need not avoid eggs if you want to lower your cholesterol levels; You just need to make changes in the way you eat them.so instead of eating fried eggs or omelettes, have your eggs boiled, you can also have poached eggs without butter.

SNACK ON NUTS INSTEAD OF COOKIES

Don’t reach out for biscuit or cookies whenever you feel like having a snack. Keep unsalted nuts handy and munch on them whenever you feel hungry in between meals. You will avoid sugar and other ingredients in the cookies while also getting helpful nutrients from the nuts.
food swaps to reduce cholesterol

TRY SKIMMED MILK OVER FULL-FAT MILK

Start with semi-skimmed milk that is lower in saturated fat and slowly banish full-fat milk entirely from your kitchen. Use it in your porridge or morning tea/coffee and you will soon make the final switch.

CHOOSE FRESH FRUIT INSTEAD OF HEAVY DESSERT

Try a mixed fresh fruit platter instead of the heavy desserts that will load you with more cholesterol and calories. Once you did the switch, you will realize that the fresh fruits will also satisfy your post-meal sugar cravings.
food swaps to reduce cholesterol

Others foods swaps that can help you out to fight with cholesterol

  • FLAX SEEDS
  • ORANGES
  • GARLIC
  • SPINACH
  • BARLEY
  • RAJMA


REGULAR EXERCISE LINKED WITH BETTER LUNG FUNCTION AND REDUCING THE CHOLESTEROL

Regular exercise is really helpful for our lung function and also for reducing the cholesterol level too. Researchers from an international institute used information collected from different countries which are coordinated from the collegesOver a 10 year period 4912 (adults ages 27-57 start of the research) were considered as being active and they have lower cholesterol level if they exercised with a frequency of two or more times a week and duration of one hour.
food swaps to reduce cholesterol

The one possible explanation for this result may be that physical activity improves muscles endurance and strength via a short or moderate-term effect that requires sustained physical effort to maintain it
This research also found that participants, who were active at the end of the study either by becoming active or remaining active through-out, had significantly higher lung function and lower cholesterol level than those consistently inactive.
This evidence should be used to inform and support public health messages that promote increasing and reducing the cholesterol level by doing the regular physical activity.


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