Eating healthier is individual choices. But, for our body to function well we need proper #nutrition. So, in return eat healthier is a must not a choice if we want to live healthier. But, they're many conditions that influence the way we eat. Environment, culture, food preference and many more. But to blame all of that?? Won't help at all but we must keep trying to eat better. These 5 tips can guide you to eat healthier.
1. Limit Intake of Saturated Fat
A diet high in saturated fat increases the level of LDL #cholesterol in the body. Animal fat is one of the main sources of saturated fat. So, when you do eat meat or poultry, get the leanest portion. Remove visible fat and poultry skin as well.
2. Minimize trans fat
Trans fat is formed when vegetable oils undergo hydrogenation, which is a commercial process to harden oil for production of fats like shortening and hard margarine. Trans fat raises LDL-cholesterol and reduces HDL-cholesterol in the body.
Food containing trans fat include pastries, cakes, cookies and products made with vegetable shortening and hydrogenated or partially hydrogenated oils. So, watch out for trans fat in your food. Read food labels and look out for the ingredients used.
3. Choose healthy oils(MUFA,PUFA)
Replacing saturated fats and trans fats with unsaturated fats helps lower blood cholesterol, especially LDL-cholesterol. LDL-cholesterol is bad cholesterol that brings harm to our bodies.
4. Reduce cholesterol intake
Food high in cholesterol includes organ meats (e.g. liver, kidney and brain) egg yolks, and shellfish. Moderate your intake of organ meats and shellfish, and have no more than 4 egg yolks per week.
5. Increase intake of wholegrains, fruits and vegetables
Including wholegrain food (e.g. brown rice, wholemeal bread, and oats) vegetables, fruit and beans in your diet will help to lower blood cholesterol levels. Many of this food are good sources of soluble fiber, which have the ability to bind cholesterol in the gut, reducing the absorption and increasing excretion. Such food is also rich in vitamins, minerals, and phytochemicals which all work together to reduce the risk of heart disease.
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