First thing first, you should eat fats that are polyunsaturated and monounsaturated
Polyunsaturated and monounsaturated fatty acids can help you to lower your LDL or bad cholesterol. These healthy fats are contained in plant-derived oils such as canola, grapeseed, peanut, safflower, and sunflower oils. Omega 3 fatty acids are also good to lower your LDL cholesterol. The fatty acids can be found on oily fish such as salmon, mackerel, herring, trout, and tuna. Plants that contain omega 3 fatty acids are seeds, nuts, soybeans, and avocados.
Colorful fruits and vegetables are good for you too
As you may know, fruits and veggies are great for you who want to lower and maintain their cholesterol level. Those types of food contain generous amount of fiber, cholesterol blocking molecules which also known as sterols and stanols, and eye-appealing pigments. Fruits and veggies have different benefits based on the color spectrum such as blueberries, plums, strawberries, tomatoes, carrots, yellow squashes, and leafy greens. The riche the food you eat, the more benefits you will get to establish good health condition.
Read also : What Is Considered High Cholesterol
If you can, stay away from industrial sugars (synthetic sugars)
We know that we can’t leave without sugars because it has a great ability to improve the taste of our foods and drinks. But you need to know that too much sugars are not good for you, especially the refined sugars. Refined sugars’ sweetness levels are amplified compared to natural sugar. Even there are some that have hundred times the sweetness of natural sugar. Never use sugar to substitute fat. Pay attention to any products that contain –ose, sugar, and corn syrup on the ingredients list.Instead, you can choose a higher fat product that contains no trans fats at all.
Whole grains are good for your health and it can reduce your cholesterol levels. But, you should avoid refined grain products such as refined flour and white rice. You can try whole-wheat flour or brown rice to substitute any refined grains you consume. Oatmeal is a good choice of food because of its cholesterol lowering abilities. Quick-cooking oatmeal has its fiber reduced on the making process, so you should consume the standard oatmeal.
Read also : Lowering Cholesterol Naturally
Do some calorie counting
During cholesterol-lowering program, you need to pay attention to your calorie intake. The food you consume should fulfill your daily needs to avoid unnecessary problems. All fats contains 9 calories per gram, whether it is good or bad fats.
By following all the tips above, you can lower your cholesterol without medication. The time needed to see the result may be different to each people so you need to be patient. Those are all about how to lower cholesterol without medication.