It is quite appalling to know that most men and women globally have undesirable cholesterol levels. Cholesterol leads to building up of fatty deposits and plaque on the artery walls and this causes heart ailments and problems with the blood vessels. When you go shopping, watch out for the labels on the food packages. If you come across the term “partially hydrogenated oil”, well, that’s just a fancy word for trans fat, which is to be strictly avoided.

Go for low cholesterol breakfast recipes comprising oat bran, oatmeal, lentils and beans and always have food that is low in sugar and salt. Consume more Omega 3 laden fish like salmon and sardines and also use olive oil as much as you can since it is good for your heart. Additionally, nuts are high in calories while preventing cholesterol absorption. When it comes to healthy snacks, using a little pepper, ginger, cinnamon, coriander and garlic will go a long way in cholesterol levels down. On the other hand, fatty desserts made of dairy products, fatty meats, cheese and tropical oils like palm oil are to be strictly avoided. You should also stay away from trans fats like several cakes, microwave popcorn and fried foods among others. Rather, you can opt for low fat cheese, milk and yoghurt. It might interest you to know spices like garlic, ginger, black pepper, coriander, and cinnamon do not just flavor your food, but also improve cholesterol.

Besides consuming healthy foods, you should also make it a point to increase your physical activity, as it will help raise HDL, the “good cholesterol. Taking a brisk walk daily, riding your bike to work, taking up a sports, or swimming are some of the ways in which you can make a difference. Besides, quitting smoking will let your LDL drop and raise HDL in turn. So, if you’re a smoker, cut down immediately. Last but not the least, add some comic relief to your daily life, and guess what, hearty doses of laughter can actually act like medicine and increase your HDL.

If you’re wondering how to reduce cholesterol, you should also look to switch to Nutralite which is a healthy table margarine. It is rich in MUFA and PUFA which are known cholesterol combatants. Additionally, it is low in cholesterol and is also completely free of hydrogenated fats which are some of the major causes of unhealthy cholesterol. Now you know why Nutralite makes for a good option as far as your regular breakfast is concerned.