Your dietary habits, including what you eat and how much you eat it, can have a lot to do with your cholesterol levels. Your cholesterol levels are determined in large part by your dietary habits over the course of years.
While changing your diet won’t have an immediate impact on your cholesterol, it’s crucial that you start changing your diet if you want to improve your health in the long run.
Here are a few tips if you have high cholesterol.
Start by Cutting Back on Binge Eating
Are you eating more than your daily recommended caloric intake? If so, then your first step should be to start eating smaller portion sizes.
Start by eating with smaller size plates. Studies have shown that if food is presented on a smaller plate, smaller quantities of food can still “feel” like it’s a full meal.
Lower the amount of food you eat per meal. Aim to eat until you feel satiated but not stuffed.
Eliminate Junk Foods & Fat Foods
Take out all the junk foods, processed foods and high fat foods in your diet. Your diet should consist of mostly whole foods – foods in their natural state.
This includes deep fried foods, preserved foods, microwaved meals, untrimmed red meats and any other foods that have high fat content.
Look at the amount of fat per serving in the ingredients list of the food you’re going to buy. Make sure you also check how many servings are in each package.
Eliminating junk foods from your diet can sometimes be all it takes to drastically cut down your cholesterol intake.
Get Help from a Nutritionist or Naturopathic Doctor
Trying to change your diet on your own is extremely difficult. The human body’s relationship to foods is actually quite similar to drugs.
If you’re used to eating certain foods and suddenly try to quit, the body can go into emotional withdrawal. This is one of the big reasons why people have so much trouble sticking to diets.
Instead of trying to do it on your own, having support of others can go a long way. If possible, have a nutritionist, doctor, friend, family member or even psychologist walk you step by step through the process if possible.
Add In Fibers Slowly
Don’t try to do it all at once; but adding more fruits and vegetables to your diet can really go a long way.
Start by adding a small salad to each meal. Instead of having to make it each meal, it helps to just prepare a large batch of salad and add (low fat) dressing with each meal.
In between meals, try snacking on a pear or orange instead of a snack bar. You can also try adding ground flax seeds to a salad or a smoothie.
Changing your diet isn’t easy because you may be literally trying to reverse decade-old habits. However, reversing these habits is often what’s necessary to see the changes you want to see.
By: Dr. Sandra Miranda, ND