1. Yes to vegetable spread, no to butter
Butter is made from milk cream and research shows that one tablespoon of butter contains more than 7 grams of saturated fat. Overconsumption of this animal fat may raise the LDL (bad) cholesterol level in the blood.
Switch to spreads with little or zero saturated fat like Smart Balance or Olivio which contains olive oil.
2. Replace croutons with walnut
Croutons are rich in carbohydrates which can shoot up the levels of low-density lipoprotein (LDL) that could be harmful for health. On the other hand, walnuts are extremely beneficial for the blood vessels and can considerably lower the cholesterol levels.
This dry fruit is rich in polyunsaturated fatty acids-good fats which can lower the levels of bad cholesterol--low-density lipoprotein (LDL)--and boost up the levels of good cholesterol--high-density lipoprotein (HDL).
3. Skip cocktails, switch to red wine
If you are drinking cocktails like margaritas or mixed drinks with fruit juice then watch out because they contain carbohydrates, which could elevate the LDL cholesterol.
Swap it with red wine which is a good source of antioxidants
--such as flavonoids--which increase HDL cholesterol and prevent blood clotting. American Heart Association recommends that a daily intake of two glasses for men and one for women could produce a slight rise in the HDL--the good cholesterol.
4. Prefer fish than chicken
If you are serious about lowering disease-causing cholesterol then eat less chicken because it is highly rich in saturated fat and could trigger higher levels of LDL.
Swap it with fish which is very low in fat, rich in proteins and heart healthy omega-3 fatty acids, and can significantly lower the levels of LDL (bad) cholesterol.
5. Avoid sour cream, use fat-free Greek yogurt
Use Greek yogurt to garnish any meal that calls for cream instead of the sour cream because Greek yogurt is one of the world’s healthiest foods, having no fat and fewer carbohydrates.
Whereas sour cream, made out of milk cream, contains 12 to 16 percent butterfat, which adds a shot of saturated fat to otherwise healthy meals.
With resolve and effort, all these habits can be cultivated. And once you are habitual to these, good health will follow closely behind.
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