There are two types of blood cholesterol: Low-density lipoproteins (LDL) and High-density lipoproteins (HDL). LDLs are bad because they are the ones responsible for deposit of plaque on the arteries walls. Deposit of plaque reduces the diameter of the artery and thereby restricts flow of blood through it. Therefore it can increase the risk of heart disease. HDLs are good because they remove cholesterol from arteries walls and carry it back to the liver to be excreted. Therefore HDLs in the blood can decrease the risk of heart disease.

Avoid high cholesterol foods; it can cause increased levels of low density lipoproteins (LDL) that carry cholesterol to build up a mass plaque on the arterial walls. This is known as hypercholesterolemia, the cause of atherosclerosis that causes problems like heart attack or strokes.

Saturated fats, trans fats, fat red meats, chicken, dairy products (fat not removed) are high cholesterol foods and is should be avoided. Avoid alcohol consumption and high sodium food sources. You should plan your diet for lowering cholesterol.

A list of low cholesterol foods that can be combined to create low cholesterol menus is given below:

The best low cholesterol foods are fruits and green vegetables. They are low in cholesterol and contain so many vitamins and minerals too. Green vegetables will help you to control your cholesterol, high blood pressure and reduce your risks for other heart diseases.

Lean protein is good in this condition. The excellent source of lean protein is fish. Try to eat 3 to 4 meals of fish each week.

Whole grains such as oatmeal are the best option for lowering cholesterol. They also provide you lots of energy because they have high-energy content and dietary fiber content. Grains are effective foods to lower cholesterol level. They are also effective in controlling weight. Wheat bread, beans, potatoes, pasta, and cereals can also help lower cholesterol levels.

Exercise and yoga plays an important role for healthy living. Exercise and yoga stimulate your metabolism and help you to lower cholesterol naturally. This is safe and effective too. With the help of exercise and yoga, you can increase your immunity, which will help you to fight with any disease. You will look, feel younger and fit. Stress contributes to the development of every disease in existence. Yoga will help you to manage your stress level and strengthen your immunity.

Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.

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Your choices in diet to help lower high cholesterol are one of the most important and safest ways to control high cholesterol. In fact, planning what to eat to lower your cholesterol should be one of your first priorities even before considering consuming any kind of cholesterol-lowering medication.

Doctors usually recommend aiming to lower your level of LDL cholesterol to less than 160mg/dl. Those with coronary heart disease should target a LDL cholesterol level of less than 130 mg/dl. That is – total cholesterol of 240mg/dl and 200 mg/dl respectively.

Diets to reduce high cholesterol revolve around low fat and high fiber

There is really only one vital key in any diet for lowering cholesterol … and that every diet plan you follow includes – low fat and high fiber. It really is as simple as that. Keeping your diet low in fat and high in fiber means:

• Reducing your sugar intake: Everything you have probably heard about sugar is true. Cutting your intake of sugar is crucial to lowering cholesterol and triglycerides. An elevated triglyceride level significantly increases your risk of heart disease and studies have also shown that elevated triglyceride levels can portend the development of diabetes.
• Keep your eye out for harmful trans-fats: Trans-fats are found in margarine, sauces, salad dressing and sugary snack foods.
• Reduce your intake of animal fats, fried foods and chemically induced foods

And what about that fiber that you body so badly needs? You definitely cannot go wrong with fresh fruits and vegetables where fiber is concerned. Oats, rye, dried peas, yams, beans yogurt, and cultured foods are all great additions to your diet.

Here is a tip – if possible, consume soluble fiber. Soluble fiber is found – as already mentioned – in fruits and vegetables. But, another product soluble fiber is found in, is in one of the most effective grains that should be added to your diet to control high cholesterol …

Barley – a powerful choice in any cholesterol reducing diets

Barley has been used in traditional medicine by people thousands of years back. But, it is only recently that barley had been discovered to be highly effective in lowering cholesterol. As mentioned above, fibers are usually classified as either soluble or insoluble. And it is these water-soluble fibers like barley that have shown to reduce the risk of a cardiovascular event.

Like in oats, beta-glucan (a complex sugar) is also found in barley. Studies have shown that those who include a high intake of beta-glucan in their diets, are more successful in lowering their LDL cholesterol.

So, here is a short list of water-soluble fiber that should become part of your natural remedy for lowering cholesterol:

• Apples
• Grapes
• Oranges
• Peaches
• Squash
• Corn
• Carrots
• Nuts and seeds (psyllium seeds are best)
• Peanuts
• Lentils
• Peas
• Beans
• Oats
• And of course, barley.

Maintaining low cholesterol includes starches

‘Complex carbohydrates’ or natural starches are needed by your body to burn fat. It is wise to include starches in your diet to control high cholesterol. Natural starches are found in breads, potatoes, pasta and cereal. Being naturally low in fat and high in fiber (everything that a diet to lower high cholesterol needs), these foods should be added to your dietary list.

Bear in mind, it is what you pile on to these foods that adds to the fat. A rising cholesterol level is due to the consumption of fat. Don’t get me wrong. Fat is a great source of energy for your body. It also helps absorb certain types of vitamin and nutrients.

But for those who are using diets to lower cholesterol, they should attempt to keep their fat consumption between 25 and 35 percent of their calories. That is the secret to maintaining a perfect dietary plan – eat less fat than your body burns everyday.

Keep in mind that just as important as the amount of fat you consume, is the type. Stay away from saturated and trans fats. These are the types of fat that are true enemies of good cholesterol. Cut that saturated fat from your diet and you lower your cholesterol.

If you’re wondering about good fats, then these are monounsaturated fats, and omega-3 and omega-6 polyunsaturated fats. Fish contain polyunsaturated fats, which are the best kind. Little wonder that so many dieticians recommend fish in many dietary plans.

So, if you are serious about lowering and maintaining low cholesterol and fighting heart disease, pay attention to your diet. Make this your first step towards combating bad cholesterol.

To sum up, your diet to control high cholesterol should and preferably incorporate these foods:

• A diet rich in natural starches, fiber and protein.
• Keep your diet low in bad fats as well. Preferably, stay off bad fats completely. This combination gives you a diet rich in nutrients such as potassium, calcium and magnesium, which, aid in the lowering of blood pressure and can add years to your life. Think, more vegetables fruits and whole-grain foods such as oats, brown rice (instead of white rice) and whole-grain bread (instead of white bread). This combination also keeps your diet low in calories – which means – no extra pounds. Besides keeping you in good shape, this combination prevents any build-up of toxins in your intestines. You can get the necessary proteins from beans, eggs and fish. Protein aids in rebuilding your muscle cells and tissues. A diet involving this combination will not only form a natural source to reduce cholesterol, but will also improve your cardio-vascular system and prevent arthritis.
• And remember, keep off deep-fried foods like French fries and if possible, keep off baked potatoes too. Replace white potatoes with yams and sweet potatoes.

Maybe, there is a best diet for high cholesterol after all!

Author: Rafael Todorini
Article Source: EzineArticles.com
Provided by: Guest blogger