How Dieting Can Help to Reduce Cholesterol

Dieting is now an important factor that helps people to be healthy and to resist disease. The amount of young overweight today is increasing and this lead to many kind of diseases. The problem is when children or most people are asked to diet, they perceive dieting food as boring or tasteless food. However they are wrong as getting the right ingredients and the right method of cooking could produce tasty, delicious and healthy food.

Below are the main 5 groups of food that we consume daily.

1) Fruit and Vegetables

2) Cereals, rice, beans, bread and pasta.

3) Meat, poultry, fish and eggs

4) Dairy product

5) Fats and sugars

The recommendation is that we take at least 3 to 5 portions of fruits and vegetables a day. It is also advisable to take plenty of cereals, beans and fish. For those that are involves in sports or activities that requires a lot of energy, recommendation is to consume food like rice, potatoes and bread which are energy producing food. Egg, milk, fat and sugar are not recommended to be consumed at a large proportion as it contains saturated fat that is not healthy to our body. For those who have high cholesterol, dieting is very important. One needs to cut down especially on fat, particularly the saturated kind of fat. There are 3 types of fat that we should take note off. There are saturated fats, polyunsaturated fats and monounsaturated fat.

Saturated fat is one of the main causes of heart disease. Saturated fat comes or can be found from animal sources such as dairy product, cheese and chocolate. There are also sources from vegetable, such as coconut oil and palms oil. It is advisable to avoid food that is in this category.

Polyunsaturated and Monounsaturated fat are the two categories of unsaturated fat. Both of this has beneficial effect on our healthy if taken at a moderate level.  Example of polyunsaturated fat of food are oily fish (herring, salmon and sardines) , vegetable oil, soybean oil and corn oil. As for monounsaturated, examples of food are olive oil, avocados, peanut butter, oil fish, walnuts and sesame oil.

Most of our daily meals consist of meat and it is important to ensure that we reduce the amount of fat when cooking such ingredients. It is advisable to reduce the consumption of red meat as well. Try recipes that are uses stem and boiling method instead of frying. If frying is necessary, use olive oil or corn oil and one important thing is to remove off the skin before frying.

Consuming food that has high intake of fiber helps to reduce blood cholesterol and restrict fat absorption. Foods that fall under this category are oats, cereal, beans, apple, dried fruit, and buckwheat. It is best to be taken during breakfast and can be even taken as snacks.

Antioxidants now getting popular and is now believe to help protect our body from diseases and reduce cholesterol. Antioxidants can be found in fruits, vegetables, seeds and nuts. One of the easiest and effective recipes that consist of antioxidants is enzyme. Enzyme can be produced using fruits and vegetables, soy beans and certain organic ingredients.

Understanding  the type of food we eat and the type of fat in them and making a few changes to our daily eating habits can help to improve our health and reduction of cholesterol level.

BOLA TANGKAS