To begin re-education to reduce cholesterol you need to be determined and want to change habits but be aware that the new way of eating should take about 6 weeks to become a habit.
The 3 tips for starting food re-education involve finding out what the individual's eating errors are, determining what the correct answers will be to ingest all the necessary nutrients with a lower amount of calories, sugar and especially fats.
The 3 tips for getting food re-education to lower your cholesterol are:
1 - Find food errors
To begin food re-education you need to be aware of what you are doing wrong and so we advise you to write down everything you eat by making a food diary.
In this journal write down everything you eat, including the amounts for at least 7 days. Take note also if you ate because you were hungry, thirsty, happy, sad or because you simply stood in front of you and ate even without hunger. Here are some good tips on: Keeping track of everything you eat helps you lose weight.
2 - Adjust feeding
After you know exactly what you have eaten for 1 whole week, analyze what you have been eating, the quantities and reflect the principle of:
- Eat every 3 hours;
- Drink 2 liters of water, juice or tea every day;
- Eat fruits, vegetables, greens and cereals daily.
If you find you can not follow these guidelines exactly. Choose 1 of them to adopt as a new habit in the first week of food re-education and so on. Replacing one bad habit at a time is much healthier and easier to meet, adopting as a new lifestyle.
For example:
- Fruits: If you find that you do not eat fruits regularly, try taking 1 fruit to work and eating it every day for the first week, making it a habit.
- Hours: If you can not feed yourself every 3 hours, try adjusting the amount of meals you make to make it possible. Usually we are not hungry after 3 hours if we eat too much in the previous meal.
- Vegetables: If you do not eat vegetables, or even salad regularly, try eating 1 different vegetable per day. Learn how to vary meals.
Another important tip for adjusting diet to lower cholesterol is to restrict the consumption of fats. So see what you can and can not eat at: How to Lower Cholesterol.
3 - Plan meals
Learn how to plan your meals so that you know what you are eating, how it has been done, and can better choose what you are going to eat. The tip is to think about what you will eat tomorrow even today, and preferably leave everything ready for the next day.
Bringing meals to work as well as being more economical helps you make the best choices, which are not always possible when eating out in a bar or restaurant. If necessary, make a weekly menu to make it easier.
Write down the meal times, what you want to eat, including the quantities and see how the food re-education process is going on weekly. Remember that the goal is to decrease the amount of fat you eat, even on weekends.
Here are some extra tips for lowering cholesterol in:
- Eggplant juice for cholesterol
- 5 cholesterol-lowering teas
