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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Do you need to lower your cholesterol level? Do you feel that you may not be eating the best foods? This article will help you make better nutritional choices.

Experts agree that the most effective cholesterol lowering foods are those that have fiber, soy, fish oil or garlic. So here are some food suggestions that you can add to your diet for a better cholesterol level.

Soy Products

The isoflavones and soy protein content of soy products are responsible for their being considered foods that lower cholesterol. A daily intake of one to two ounces, or at least 25 grams, of soy will help you reduce your bad cholesterol (LDL) level by about 8%. Those with high cholesterol levels, around 260-300, who practice this habit were found to have reduced their level by 15-25%. Soy products include the following: soybeans, soymilk, soy flour and tofu. Some prefer the soy beverages and energy bars that are said to contain 10 to 20 grams of soy protein.

Rich Sources of Fiber

Foods, rich in fiber help lower cholesterol because, fiber, when inside the body is not entirely digested. Most fruits like strawberries, oranges, apples, melons and grapefruit are rich in fiber. Vegetables like squash, carrots, cabbage, beets, spinach or greens, broccoli and peas are just some of the rich sources of fiber. Oats and barley contain a soluble fiber call Beta Glucan which can also help lower cholesterol levels. Whole grain foods are are healthy because over-processed ones are stripped of their fiber content.

Fish

The omega-3 polyunsaturated fatty acids found in fish decrease the chances of blood clots. which can lead to heart attacks or strokes whilst help you achieve a good cholesterol level.

Garlic

Studies have confirmed garlic as being one of the foods that lower cholesterol. Odorless coated garlic tablets will give you the best effect. The small intestine should be able to absorb the garlic. The coating enables it to pass through digestion to the small intestine. Adding garlic to your food may not be as efficient. The sulfur compound in the garlic which makes it so helpful will be broken down in digestion.

Foods that lower cholesterol should be just a part of a whole regimen to achive and maintain healthy good cholesterol levels. Physical activities along with other lifestyle changes such as losing weight and giving up smoking will also help.

There are a number of approaches to reducing cholesterol levels. Examples include drug therapy, stopping smoking, loseing weight and having an active life style. Or you could do what most individuals who have high blood cholesterol do - switch to a low cholesterol diet.

Diet and Cholesterol Reduction

One of the most effective changes someone with high cholesterol can make it to switch to eating a healthy diet - one that contains lots of fruits and vegetables and is rich in antioxidants.

Foods that are rich in fiber are also good for reducing cholesterol in the blood stream. Fiber absorbs the cholesterol which is then passed through the liver before being excreted out of the body. Wholewheat cereals, bread, rice and pasta are examples of high fiber starchy foods.

The human body needs a certain amount of fat which can be obtained from protein rich foods such as fish, meat nuts and pulses. But, for a diet aimed at reducing cholesterol, avoid foods that are highly saturated with fat such as butter, ice cream, mayonnaise and pastries. Instead substitute them with low fat alternatives or unsaturated fats.

Cholesterol Reducing Medications

Nowadays there are a number of drug therapies available. These include the statins, niacin, fibric acid derivatives and bile acid binding resins. The statins are the most effective and most popular form of medication.

As well as reducing cholesterol the following simple steps will help you improve your health overall:

Salt and Weight Reduction

Salt, as we all know, contains sodium which is associated with high blood pressure, heart diseases and strokes. Carrying excess weight is also a factor. An overweight or obese individual has more chance of having heart problems, circulatory problems and cancer. Reducing weight is also important in reducing cholesterol.

Exercising For Health

Exercise boosts the metabolic rate and also helps to keep the heart healthy as well as improving the stamina, strength and toning of the body.

Quit smoking

It will not only make you look better it will also make you live longer.

Relax

Stress is the number one contributor to poor health. Stress has an effect on the immune system. It increases the blood pressure, disrupts your eating and sleeping patterns and behavior. Although it doesn’t have a direct effect on your cholesterol level, if you can manage stress then your chances of staying healthy will increase.

Decrease Alcohol Consumption

Drinking too much alcohol raises the level of the triglycerides, which leads to high blood pressure, heart failure and an increase in calorie intake. Realy excessive drinking sprees can also lead to heart attack and stroke.

Foods, high in cholesterol, are often the more popular foods but what may be pleasing to the palate may be harmful to the body. So, before you eat your favorites without thinking, consider - are they really as good as they seem?

The body’s liver normally produces the right amount of cholesterol necessary to carry out its essential functions. There is usually no need for extra external sources. Indescriminately eating foods high in cholesterol is the main reason the levels rise. The worst culprits are saturated fat and trans fast which are found in animal products.

High cholesterol foods with a high saturated fat content can increase the levels of LDL (bad) cholesterol level in your bloodstream. Decreasing your consumption of them is a big step towards reducing your overall levels.

An interesting fact about foods high in cholesterol can be illustrated using seafood as an example. Seafoods are known to contain cholesterol. However, they also have polyunsaturated fat content which makes the liver produce less bad cholesterol and more HDL (good) cholesterol.

Pay attention to what food labels say about the products.

For example:

~ "Cholesterol free" doesn’t exactly mean the absence of cholesterol but rather that the food contains 2 milligram cholesterol and 2 grams or less fat content.

~ "Low cholesterol" contains 20 mgs or less and 2 grams or less of saturated fat.

~ "Fat free" is not the absence of fat either. It means about ½ gram fat content.

~ "Low fat" would mean fat content of 3 grams or less.

~ "Reduced fat" means 25% lesser fat content than the same foods of other brands.

Eating cholesterol lowering foods can help you reach the weight loss goals you have been striving towards. Before looking further into the diet aspects of low cholesterol it's important to understand what cholesterol does for your body.

Your body requires cholesterol for many different purposes. The main thing it does is digest fats, create cellular walls and manufacture hormones, among other things vital to your bodies health.

While cholesterol can be a good thing for your body too much of it can be harmful. A constant overload in cholesterol is known to cause high blood pressure and all the ailments that come with it like heart disease. This is where eating cholesterol lower foods will really help you. You'll get to dodge unhealthy problems such as these.

A low cholesterol diet involves keeping a close eye on your intake of foods that contain cholesterol and saturated fats. Pay close attention to your food groups. Our main source of cholesterol is from things like red meat, egg yolk, as well as dairy products like cheese and whole milk.

While it's a smart idea to reduce your consumption of high-cholesterol foods like this it isn't a good idea to cut them out completely since cholesterol still provides many benefits to your body. So completely eliminating it from your diet probably wouldn't be a good idea.

Your diet should also be complimented with a healthy and consistent dose of exercise. You can keep it to something easy, like a daily walk. If you have a pool in your backyard, use it for exercise. The local gym will also give you plenty of different ways to put your heart rate up.

Get your necessary vitamins from fruit and veggies. Don't ever fry your foods. This only increases the cholesterol content. Opt instead to reduce the cholesterol with alternative cooking methods like grilling or roasting. If a recipe calls for cooking oil, opt for a healthier low fat oil that is commonly available at your local market.

As you can see there are plenty of healthy ways eating cholesterol lowering foods can work for you.