Lower Your Cholesterol

Okay, your cholesterol level is high. What should you do to lower it? First step is to change your lifestyle. Although this is the most difficult of all, this is the first step towards lowering your cholesterol level. After all, bad habits are hard to break (smoking, drinking, etc.). The most important of all is to look at your cholesterol and diet habits.

In a cholesterol lowering diet all you have to do is eat foods that are low in cholesterol or free cholesterol foods. These types of foods are mainly fruits and vegetables. Fruits and vegetables have very high fiber content; this soaks cholesterol like sponge and disposes it out of the body. Increasing the fiber intake and carbohydrates lowers the risk of heart disease. It will prevent the development of colon related problems (this includes colon cancer). Apples, oranges and pears are high fiber foods. This includes oats and carrots. Pasta, whole grains and potatoes are samples of complex carbohydrates.

Another important of a low cholesterol diet is to decrease your total intake of saturated fat, calories, and cholesterol in the body to decrease weight. Remember, a healthy diet and maintaining a daily exercise routine are major factors in lowering your cholesterol level.

Food preparation is also important. Foods cooked with monounsaturated fats, such as canola, peanuts and olive oil, are a good idea. Minimize the use of hydrogenated and vegetable oils such as shortening, lard or margarine. Rather than frying or roasting try baking, broiling or grilling meat. Reduce eating processed foods and minimize saturated fats (organ meats, egg yolks, whole milk and dairy products). Opt for low-fat dairy products and lessen your sugar, salt and alcohol intake. Fish is high recommended because it has omega-3 fatty acids. It helps lower the blood lipid levels.

As much as possible, avoid fast food restaurants. Most of their menu has high sodium and fat content. Here are some healthy ideas for breakfast, lunch, dinner and smart snacks. The basics are the following:

* Breakfast - choice of fruits and cereals, whole grain toast, egg substitutes (egg without the yolk) and skimmed milk.
* Lunch – includes sliced veggies or salads, fresh fruit salad, and vegetable soup. Using olive oil and vinegar for dressing on the salad is suggested.
* Dinner – choices to consider are brown rice, broccoli, lean meat, carrots salad and wholegrain roll.
* Smart Snacks – low fat yogurt, pretzels, fruits and nuts.

If you are having a hard time of making changes with your cholesterol and diet, consult a nutritionist or dietitian so that you can work up some sample diets that suit your particular lifestyle.

A cholesterol free diet is not really possible, especially if you eat meet, but you can do a lot to reduce the amount of bad cholesterol you eat and to live a healthier lifestyle.

A Cholesterol Reducing Diet

Cholesterol reducing foods are not unlike foods that contain low cholesterol. In order to reduce or control cholesterol levels we need to include 5 main food groups in our daily diet. These are:

1. cereals, whole grains and beans
2. meat, poultry and fish
3. fruit and vegetables
4. dairy products
5. fats and sugars

While each food group is needed for overall good health the secret to lowering cholesterol levels is in the portions we consume: most of us should eat smaller portions. Also we need 3-5 pieces of fruit and vegetables daily. We need to eat plenty of beans, cereals and whole grain goods especially if we are active. Eggs, milk, fats and sugars should be taken in extreme moderation or even eliminated if our cholesterol levels are very high. We do however need a certain amount of polyunsaturated fats or essential fatty acids in order to reduce LDL (bad cholesterol) levels.

Saturated fats found in animal products should be avoided at all costs until cholesterol levels are once again healthy, but even then should be limited to fish, poultry and turkey, or substituted with Soya, beans and nuts where possible. Vegetables such as coconut and palm oils should also be avoided as they fall under the heading of saturated fats.

We need to include a diet high in fibre as this helps reduce cholesterol by binding to it and eliminating it from the body. Antioxidants which are provided from a host of seeds, nuts, soy, fruits and vegetables are also proving a good way of lowering cholesterol levels.

Reducing High Cholesterol

Anyone diagnosed with high cholesterol needs to focus on their diet in order to lower it. Surprisingly though a diet of high cholesterol foods is often not responsible for increased cholesterol levels.

Cholesterol is a fatty type substance that our body manufactures naturally. The only foods that contain cholesterol are those derived from animal products. Any foods taken from something that has a liver contains cholesterol. However it is still advisable to check food labels as many products contain derivatives of animal fats and therefore contain some level of cholesterol.

Cholesterol is used by the body at a cellular level as well as in the synthesis of certain hormones and Vitamin D. When it is transported from our liver to the bloodstream for use by cells a certain amount sticks to walls of arteries along the way. If we have high levels of cholesterol the amount that sticks tends to be higher as the substance becomes thicker and stickier.

The question is whether or not a diet high in cholesterol can increase cholesterol levels. The answer is yes, and no. A diet high in cholesterol is not necessarily responsible for raising cholesterol levels in the blood. What will contribute to raising cholesterol levels are the saturated fats that accompany high cholesterol foods. It is this fat that we need to eliminate from our diet.

A diet high in animal or saturated fats tends to encourage obesity in those that do not exercise and extra weight contributes to increased blood cholesterol. By lowering saturated fat intake you will be able to start lowering cholesterol levels, turn instead to foods that contain monounsaturated fats such as fish oils or nuts for instance.

Even in the face of a low cholesterol diet there are many people who still have high cholesterol even though they exercise regularly. In this case these people are most likely genetically predisposed and may need medication to lower cholesterol.

Following a cholesterol free diet

A cholesterol free diet includes anything that is not derived from animal products. However sometimes eggs fall into this bracket and if you have been diagnosed with high cholesterol it is advisable that you avoid them. If you cannot do that then it is suggested that you eat only the whites avoid the yolks.

Eat lots of fiber foods such as oatmeal, whole grains, beans, nuts, soy and pasta. They are low in fats and sugars and help block the absorption of cholesterol by your intestines.

Don't forget fresh fruits and vegetables but eat them raw wherever possible. Plant sterols found in these foods are notoriously good for reducing the amount of cholesterol that is absorbed in the bloodstream as well as helping eliminate the excess.

About the Author: Tim Lazaro is an enthusiast of lowering cholesterol with natural foods and exercise. Visit Ways to Lower Your Cholesterol for more expert advice on a cholesterol reducing diet of natural foods.

Article Source: http://EzineArticles.com/?expert=Tim_Lazaro

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Diet for High Cholesterol Reduction

High cholesterol has a great impact on the health of your heart. Heart problems are considered as one of the leading causes of mortality in the United States. Certain fats are believed to cause the development of atherosclerosis. Hydrogenation is a process during which oils change into trans-fat, which is specifically detrimental. The process changes chemical structuring of unsaturated fat and turns out to more solidified form. In turn, it heightens the total cholesterol level and LDL cholesterol level, while declining valuable HDL cholesterol levels.

If you are planning a diet for high cholesterol, it is imperative to get rid of wrong types of fats and oils and substitute them with heart-friendly olive or vegetable oils. Unsaturated vegetable oils such as peanuts, flux, sunflower, canola, corn and safflower can be a preferable selection. Heart-friendly oils consist of mono-unsaturated and polyunsaturated fatty acid which may decline the total cholesterol level and heighten the HDL level.

In contrast, unhealthy diets usually contain and excess of popular foods such as junk foods including French fries or potato chips, crackers, corn chips and several other foods and unhealthy beverages. In fact, muffins, cookies and baked foods are tied up with incorrect type of fats.

Ideal Diet for Reducing High Cholesterol

The ideal diet for lowering high cholesterol recommends eating fatty fish a minimum of twice per week. Different scientific studies recommend consumption of omega-3 fatty acids from plants and aquatic sources. These provide profit to people who are at risk for developing coronary complications. Fish comprises of lesser amount of saturated fat compared to meat products. Mackerel, salmon, trout and herring are high in two types of omega-3 fatty acids which include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

On the other hand, tofu, walnuts, flaxseed and soybeans consist of alpha-linolenic acid. It converts into omega-3 fatty acid within the body, so this is a good selection if you are up to high cholesterol lowering diet. Researchers conclude that in Mediterranean civilization people had lower risk for developing cardiac problem. It is assumed that their diet contributed a lot for that. It was rich with whole grains, dried beans and peas, green vegetables, fresh fruits, fish and red wine.

People who are on diet for high cholesterol reduction must drink plenty of water throughout the day. In fact, a minimum amount of 8-10liter is always recommended. The plenty supply of water helps in eliminating excessive cholesterol from the body. A regular intake of dhania or coriander mixed with water also helps in managing cholesterol level in the body. Additionally, it works as a good diuretic and enhances kidney function.