You shouldn’t believe everything you see on television commercials. While these commercials are spouting the wonder of their cereal’s ability to lower cholesterol and lose weight, they are only telling you half of the truth. Experts now say that in order to see a definitive difference in cholesterol levels, an overall good diet is the key.
With all the research on the market, it should be relatively easy to determine how to lower cholesterol by eating a low fat lower cholesterol diet. Eating foods rich in soluble fiber and low in bad cholesterol has shown to be beneficial to those trying to lower cholesterol and lose weight.
There are two types of fiber: soluble and insoluble. Soluble fiber has been connected with attempts to lower high cholesterol, and it can be found in foods that are dissolvable in water such as beans, legumes, and oats. Insoluble fiber does not readily digest, and it is found in nuts, vegetables, and whole wheat.
Cereals made from oat bran and whole grain oats can assist you in your efforts to lower cholesterol and LDL, but an overall dietary change is needed for lowering cholesterol. Dr. Leslie Cho, Director, Cleveland Clinic’s Women’s Cardiovascular Center has stated: “If you want to lower your cholesterol, you have to limit dairy, red meat and eggs.” Dr. Cho also suggests using some common sense when planning your diet, which includes keeping portions moderate and reading food labels.
Articles in such publications as the American Journal of Clinical Nutrition, the Journal of Family Practice, and Nutrition Review have stated that research studies over the past 11 years have come to the same conclusion: there are definite links between consuming soluble fiber and lowering your cholesterol levels. (Please note: these studies were conducted on adults, so they do not include statistical analyses on how to lower cholesterol in children.)
Many people are wondering how to lower cholesterol with an overall dietary change. The most widely-used program is called the TLC Cholesterol Diet. TLC stands for Therapeutic Lifestyle Change and it includes eating more breads and grains, fruits, vegetables, low-fat or fat-free dairy, and fewer than 5 oz. of meat per day.
Another change in the diet should be the addition of certain types of fish, which contain Omega 3. Studies have shown that Omega 3 fatty acids lower cholesterol, and it can be found in albacore tuna, mackerel, and salmon. Making these simple dietary changes and adding regular exercise can help lower high cholesterol.
There are very few ways to lower cholesterol fast. In fact, the National Fiber Council helped fund a study showing that consuming roughly 6 grams of soluble fiber every day for a period of four to eight weeks can reduce high cholesterol by up to 5%. But, don’t stop taking your Lipitor or other cholesterol medications! While it is good to lower your cholesterol, you cannot rely on soluble fiber alone. For low cholesterol, you need a combination of good diet, exercise, and proper medical care.
