Having high cholesterol levels may be risky for people with a history of heart disease. In the same way, people should also know that there are two kinds of cholesterol- the good, or HDL cholesterol and the bad, or LDL cholesterol. And since your body needs a certain amount of cholesterol to function properly, you need to raise the HDL cholesterol and lower your LDL cholesterol levels. Here are some simple tips that might help.
For Portion Sizes, Use Your Hand
One of the main reasons for high cholesterol levels is overeating. And one reason why some people overeat is because they do not know the proper healthy portions of what they are eating. Most meals available today in many popular restaurants and fast food joints have portions that are twice the size recommended for healthy eating.
In order to avoid eating more and prevent getting high cholesterol levels, portion control is important. In order to estimate the proper portions, use your hand as a guide. A serving of fish or meat is about the size that can fit into the palm of your hand. A serving of vegetables, pasta or rice fits into your cupped hand. A serving of fresh fruit is about the size of your fist. You can use this method to help you estimate food servings when you eat.
Eat More Fruits And Vegetables
You can never go wrong eating more servings of fruits and vegetables daily. It is one thing that you can have more than less. Eating nine servings of fruits and vegetables can help lower your cholesterol levels. The antioxidants and nutrients in fruits and vegetables not only help keep you healthy, it also helps lower your bad LDL cholesterol. Not only that, the more servings of fruits and vegetables that you eat to fill your stomach up, the less fatty foods you consume. Either way, it is good for your heart and cholesterol levels.
Eat Whole Grain Cereals
Whole grains can also help lower your bad LDL cholesterol. The fiber and complex carbohydrates can also help you feel fuller longer, preventing that urge to overeat. Eating brown rice, wild rice, barley or whole wheat bread are good examples of whole grains to add into your diet. For snacks, popcorn may be a good option.
Add Unsaturated Fats To Your Diet
Not all fat are bad for you. Just like cholesterol, there are good, or unsaturated fats and bad, or saturated fats. Unsaturated fats not only help protect your heart, it also can lower bad cholesterol and raise your good cholesterol levels. But try to consume fats in moderation, since even the good unsaturated type also has calories.