Learn About a Diet to Lower Cholesterol

July 11, 2010 · Posted in cholesterol · Comment 

Cholesterol is one of the major substances that cause heart attacks, high blood cholesterol levels, and weight problems. Despite its “bad guy image,” this waxy, fat-like substances made in the body by the person’s own liver serves a number of vital functions unknown to many.

Basically, there are two types of cholesterol: the Low-Density Lipoprotein (LDL) and the High-Density Lipoprotein (HDL). The former refers to the bad type of cholesterol that is known to clog the person’s blood vessels, thus, increasing the risk for a heart attack or a heart disease. Studies show that a diet that is high in saturated fat is a main dietary cause of a raised LDL cholesterol level. The latter, on the other hand, is the good type of cholesterol that helps clear LDL cholesterol out of the blood stream, thus, reducing the risk for any heart illness. Researches have shown that a diet rich in fruit and vegetables along with average levels of omega-3 from fish oil greatly helps raise HDL cholesterol levels.

Although diet is the major reason for having high cholesterol levels, experts agree that factors such as genetics, lack of exercise or regular physical activity, obesity, unhealthy lifestyle such as excessive drinking and smoking, hormones, and varying high and low cholesterol levels can trigger the sudden increase of cholesterol levels in the body.

GETTING STARTED

Indeed, cholesterol is a growing problem in the health of many people in the world. Experts say that people over 20 years of age should be more concerned about their cholesterol levels; thus, they should start doing everything they can to lower LDL cholesterol. Although it is quite hard to stick to the needed requirements and regiments to combat the growing problem, experts say that it can be controlled with the proper diet to lower cholesterol.

Studies show that a good diet to lower cholesterol can reduce a person’s risk for heart diseases while getting rid of bad fats because this diet to emphasizes on eating heart-healthy foods. But, aside from using the proper and proven low cholesterol diets available today, the most important thing is that knowing and taking in the right foods and effective cholesterol formulas to assist in lowering cholesterol levels.

Experts say that a diet to lower cholesterol includes good foods like grains-especially whole grain products and cereals-fish rich in omega3 such as salmon and tune, a variety of fruits and leafy vegetables, nuts, juices, and the like. Here are other effective means of lowering cholesterol level through diet:

1. Make sure that you visit your attending physician first before trying out any low cholesterol diets so he/she could administer the proper examinations and access your general health status.

2. You can lower your cholesterol levels by replacing saturated fat with polyunsaturated fat in meat, chicken, and whole milk products.

3. Refrain from eating refined carbohydrates contained by bakery products, pastas, and sugary or sugar-added foods.

4. When eating out, makes sure that you ask the waiter to make serving substitutions like steamed or boiled food preparations. If possible, also pick lean meat, fish, or skinless chicken that is broiled, baked, grilled, steamed, or poached instead of being fried and ask for lots of vegetable side dishes and fresh fruit desserts.

5. Cutting down on eggs, margarine, or butter out of your daily diet.

6. Use natural-based oils such as vegetable, corn, and olive oils when cooking instead of the usual cooking oil.

7. Load up on a lot of garlic when you’re preparing dishes because it contains substances that help lower HDL cholesterol.

8. Take in high quality daily vitamin mineral supplements like Vitamin E to improve blood circulation, and Vitamin C and vitamin B3 to lower your high cholesterol levels.

Want to find out about cholesterol ratio and low cholesterol foods? Get tips from Cholesterol Guidelines.

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Components Of A Diet To Lower Cholesterol

May 16, 2010 · Posted in cholesterol · Comment 

The first line of defense against rising cholesterol levels is a healthy diet. The National Cholesterol Education Program Adult Treatment Panel III report has targeted lowering LDL cholesterol as one of the most important aspect of heart disease prevention. This report recommends that in order to lower the risk of coronary heart disease that a therapeutic lifestyle change (TLC) must be undertaken. The components of this therapeutic lifestyle change include a diet to lower cholesterol that includes the following.

1. Saturated Fat and Cholesterol – Reducing saturated fat and cholesterol in the diet is the foundation of the TLC diet. The strongest nutritional influence on serum LDL cholesterol levels is saturated fats. There is also a dose response relationship between saturated fats and LDL cholesterol levels. For every 1% increase in calories from saturated fats as a percent of total energy, serum LDL cholesterol increases roughly 2%. On the other hand a 1% decrease in saturated fats will lower serum cholesterol by about 2%. Although a weight reduction of even a few pounds will reduce LDL levels, weight reduction achieved with a diet low in saturated fats and cholesterol will enhance and maintain LDL cholesterol reductions. Although dietary cholesterol does not have the equivalent impact of saturated fat on serum LDL cholesterol levels, high cholesterol intake will increase LDL cholesterol levels.

2. Monounsaturated Fat – Substituting monounsaturated fat for saturated fats at an intake level of up to 20% of total energy intake is recommended with a cholesterol lowering diet. Monounsaturated fats lower LDL cholesterol levels relative to saturated fats without decreasing HDL cholesterol or triglyceride levels. Plant oils and nuts are the best sources of monounsaturated fats.

3. Polyunsaturated Fats – When used instead of saturated fats, polyunsaturated fats such as linoleic acid reduce LDL cholesterol levels. Unfortunately they can also cause a decrease in HDL cholesterol when compared to the effects of monounsaturated fats. The recommended intake of polyunsaturated fats is about 10% of total energy intake. The best sources for this type of fat include liquid vegetable oils, semi-liquid margarine, and other margarines low in transfatty acids.

4. Total Fat – Saturated fats and transfatty acids increase LDL cholesterol levels, while serum levels of LDL cholesterol do not appear to be affected by total fat intake. For that reason the report suggests it is not essential to limit total fat intake as long as saturated fats are decreased to goal levels.

5. Carbohydrates – LDL cholesterol decreases when saturated fats are replaced with carbohydrates. But high consumption of carbohydrates, over 60% of total energy intakes, are shown to decrease HDL cholesterol and increase serum triglycerides. This response to carbohydrate intake can be decreased by increasing soluble fiber intake. In fact by increasing soluble fiber to 5 to 10 grams a day LDL cholesterol can be decreased about 5%.

6. Protein – Although dietary protein generally has little effect of serum LDL cholesterol levels, substituting plant-based proteins for animal proteins appears to lower LDL cholesterol. This may be caused by the lack of cholesterol and lower saturated fat content of plant based protein foods. Of course not all animal proteins are high in saturated fat and cholesterol. Fat-free and low-fat dairy products, egg whites, fish, skinless poultry, and lean cuts of beef and pork are low in saturated fat and cholesterol.

Using diet to lower cholesterol is the first step for anyone who has tested for high LDL cholesterol levels. By lowering serum cholesterol the risk of coronary heart disease is lessened, along with all the other health benefits of eating a more healthy diet.

To learn more about a Diet to Lower Cholesterol please visit the website Lowering Cholesterol by clicking here.

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Ten Cholesterol Lowering Food Tips

February 12, 2010 · Posted in cholesterol · Comment 

Cholesterol lowering food in combination with a healthy fit lifestyle has been proven over and over again to be one of the most effective ways of lowering cholesterol naturally.

More people than ever before have high cholesterol even with millions of dollars being spent each year to try and educate people on this problem.

Unfortunately, instead of focusing on such things as cholesterol lowering food the emphasis for dealing with this health problem has been on ‘statin’ drugs. Drugs are never a good idea and when it comes to the ‘statins’ it’s even worse.

So, how can you lower cholesterol naturally without taking risky prescription medication?

As mentioned above using your diet to lower cholesterol with the help of cholesterol lowering food is a very good place to start.

There are of course other ways of lowering cholesterol naturally such as adding cholesterol lowering vitamins to your health regime, making exercise an important part of your life, etc. but in this article we’ll stick with cholesterol lowering food and food additives.

Before going any further it’s important that you understand the difference between LDL cholesterol and HDL cholesterol. You always hear these terms repeated on the news but what’s the difference between them?

In simplest terms HDL cholesterol is healthy for you. You body needs it. On the other hand LDL cholesterol is the bad guy. LDL helps to cause heart disease by allowing cholesterol to build up in your arteries.

Cholesterol lowering food tip #1. Sandwich’s are good to eat for lunch or when you’re in a rush. Use whole wheat bread or a pita with some either lean turkey, chicken, tuna or most other fish along with vegetables.

Please avoid high cholesterol, processed meats such as hot dogs, bologna, and salami. Some condiments are ok to add to your sandwich, but avoid mayo.

Cholesterol lowering food tip #2. As part of a good diet to lower cholesterol eat fish such as salmon. The wild red salmon varieties are better and healthier for you because they contain high levels of Omega-3 fatty acids (also known as Essential Fatty Acids – EFA).

If you can’t find a good source of salmon use an EFA supplement. These come as flax seed oil, fish oil or a combination of both.

Cholesterol lowering food tip #3. Look at food labels and stay away from all foods containing Trans fats. Trans fats will increase the level of LDL cholesterol in your blood stream and decrease the good HDL cholesterol.

Foods that contain trans fats include margarine, vegetable shortening, most processed foods, some types of peanut butter and foods that contain partially hydrogenated soybean oil.

Cholesterol lowering food tip #4. Feel free to occasionally snack on different varieties of nuts. The best are walnuts, almonds, macadamia nuts, cashews, and pecans. While it’s true that most nuts are high in fat, they contain good fat that your body needs.

Cholesterol lowering food tip #5. Even though it’s very tough for most people, try to keep a tight rein on the amount of desserts you eat each week. If you absolutely must have a desert after a meal try to eat only healthier ones such as angel food cake, graham crackers, Jell-O, and yogurt.

Cholesterol lowering food tip #6. Include high fiber foods in your diet to lower cholesterol. Some good choices include whole wheat bread, oatmeal (not the high sugar flavored type), fruit, vegetables, beans, and certain cereals.

Cholesterol lowering food tip #7. Always eat lean meat and use a grill or a barbeque to cook them. This way the harmful grease will just fall away.

Cholesterol lowering tip #8. Salads are good, but most salad dressings, bacon bits, croutons, etc. aren’t. Try to use olive oil, vinegar or lemon juice.

Cholesterol lowering tip #9. As far as a diet to lower cholesterol is concerned, most fruits and vegetables being high in nutrients and antioxidants are very good.

The best are: green peas, broccoli, cauliflower, apples, oranges, mangos, papaya, pineapple, tomato, garlic, onions, spinach, water chestnuts, bananas, apricots, blueberries, and kiwi.

Cholesterol lowering tip #10. Fast foods and fast food restaurants should be avoided at all times. Yes a lot of burger joints are now offering “healthier” choices but why get tempted?

As mentioned earlier in this article there are many other ways to lower your cholesterol, but sticking to a diet to lower cholesterol is a very good place to start.

Author: Patrick Mckeeman
Article Source: EzineArticles.com
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