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Diet to lower cholesterol : free list of low cholesterol foods

A healthy lifestyle can help a lot in trying to reduce high cholesterol levels and therefore reduce the risk of developing heart disease. The earlier an individual starts such a practice, the less likely he or she will be suffering from the effects of heart disease with age.

Following a healthy lifestyle will include taking part in a regular exercise routine as well as eating a low cholesterol diet. A healthy diet is very important for an individual trying to reduce facing the risks of having high cholesterol levels.

So, What to eat to lower cholesterol?

from msn.com

1-    Nuts.

Nuts rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. These tasty snacks are also high in plant sterols and fat – but mostly monounsaturated and polyunsaturated fats, which have all been shown to lower the bad  cholesterol.

2-    Fish.

It is a great source of omega 3 fatty acids – which has been shown to lower LDL cholesterol and raise HDL cholesterol. In particular, omega 3 fatty acids are noted for its triglyceride-lowering power.

3-    Oatmeal and oat bran.

Rich in soluble fiber, a type of fiber which lowers the bad Low Density Lipoprotein or LDL cholesterol without lowering the good High Density Lipoprotein or HDL cholesterol.

4-    Egg Whites.

Egg whites, which are proteins, may be eaten and used for cooking as much as desired. The yellow portion of the egg, or the yolk, contains one of the most concentrated forms of fat available-namely cholesterol-and therefore should be avoided. Berries

5-     Vegetables.

Virtually fat free and contain no cholesterol. To prepare vegetables without butter or fat means that a little originality is required by the cook, such as by the use of herbs or seasoning. Since many of the vital vitamins and minerals in vegetables may be destroyed by cooking, the ideal use of raw vegetables is the most desirable for any menu, and especially for cholesterol lowering food. The addition of herbs before serving the vegetables adds further to the natural flavor.

6-     Fruits.

Contain virtually no fat and are entirely free of any cholesterol. Two notable exceptions, however, are the avocado and the coconut, which are both very high in fat content and thus should be avoided. Otherwise there is no restriction on the use of fruits, which are also certainly ideal for desserts.

Diet to lower cholesterol

image from ehow.com

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

1. Instead of drinking full cream milk or mixing this with cornflakes or whole grain, it is best to use non fat milk instead. The taste is almost the same but much healthier than the regular brand bought in the supermarket.
2. Avoid eating refined carbohydrates contained by bakery products, pastas, and sugary or sugar-added foods.
3. The healthiest thing to have either for lunch and dinner is food that comes from the ocean. This can be fish or shellfish that is known to carry Omega 3, which is very effective in lowering the levels of cholesterol in people.
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. Eating a candy bar or a slice of cake doesn’t see so bad but these things are rich in fat. Those who need to fill the stomach with something should try nuts or fruits instead. These products are rich in fiber as well as have vitamins and minerals that are healthier to consume.
6. There are many ways to cook the food mentioned. The individual can get a cookbook or download some recipes from the Internet to be able to come up with something delicious and at the same time lower one’s cholesterol levels.
7. If the instructions are hard, there are always shows on television that teach homemakers and other people the basics into cooking something fat free which is good for the diet.

It is never too late to make some lifestyle and changes in order to live a healthier life.

diet to lower cholesterol : intro

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.

The high cholesterol levels in the body are happening more often now than ever before. This is because of the variety of food offered now in the grocery and in restaurants. The person can still recover from this by eating foods that are not high in saturated fats.

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.

Is there one food product that can be called the best to lower cholesterol ?

The answer is no because a well balanced diet must come from all the food groups.

See next for how to get ” diet to low cholesterol “

Way to low cholesterol: introduction

You have to eat in order to have energy to live and do your activities. Some are able to make three or four trips to the buffet table while others are satisfied after one round. However, the type of food brought to the plate could be healthy or harmful and the choice is really up to you.

Those who love to eat red meat and other dishes that are fatty or oil are at risk of getting sick. This isn’t diarrhea but something worse which could be life threatening because of the amount of bad cholesterol that is being taken into the body.

So what, is cholesterol pure evil I should avoid??

Of course it’s not, because cholesterol is essential part of your body chemistry.

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.

What are the reasons of high levels of bad cholesterol?

You guess; it’s diet. Yes, you are right but it’s not alone.

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.

To be continued…