Among the best strategies to improve cardiovascular heath is to craft a daily diet that uses both foods low in cholesterol as well as supplements like chia seeds. Some recent studies indicate that it is very possible to lower overall cholesterol levels by as much as 20% just by sticking with a low cholesterol diet plan.

To be considered as “low cholesterol” you should have a diet that is high in the healthy fats found in vegetable and fish while excluding food that is high in saturated and trans fats.

For this diet to work it must be followed faithfully without fail. Here are some ideas on how to build a diet that is low in cholesterol and stick with it:

The first step is to clean out both your refrigerator and your pantry everything that does not support a low cholesterol life style. Since replacing this food will cost money some pre-planning is a good idea. I suggest that this be done at one time rather than phase in the lower cholesterol foodstuffs over time as you run out of things. Replacing things gradually won’t help; if you have made the decision now is the time to do it.

Replacement stuff can include dry or canned beans, fresh fruits and fresh vegetables. whole grain products, and fish. Substitute butter with canola or olive oil, or spreads made from plant sterols.

Read labels when shopping. Look for items that have been created specifically for lower cholesterol diets. Some examples to replace butter, for one example, are “Smart Balance” or “Benecol” products that have plant sterols which will help block the body’s absorbing cholesterol. White wine vinegar is another good butter substitute to use in cooking. It will not add fat nor will it change the taste of the food your cooking.

• One of the best cholesterol fighters you can have is oatmeal. Adding it to your daily menu, preferably for breakfast, will help a lot.
• Eggs are out, they are just not helpful in fighting high cholesterol. Instead use one of the cholesterol free egg substitutes such as Crystal Farms “Better “N Eggs”.
• If you are a milk drinker, use only skim, or 2% milk. Better yet (but costlier) is Soy milk.
• Replace red meat with any variety of fish as well as chicken or turkey without skin. If you must have meat in your diet, add it sparingly and use only lean cuts. By all means stay away from processed meat products like hot dogs, sausage, and bacon.
• In addition to diet there are supplements such as Chia seeds, Flax seeds, and Fish Oil that are rich in omega-3 fatty acids which are instrumental in fighting cholesterol. These supplements are frequently suggested by medical professionals and can be found in many groceries and all health food stores. Personally, I prefer chia seeds because they are easily used in any number of recipes without changing the flavor, are high in many vitamins and minerals in addition to omega-3 fatty acids.