Mar 022012
 

Following a cholesterol lowering diet is important, as your diet to control high cholesterol is as important for lowering your cholesterol as doing lots of exercise.


You can avoid the high cholesterol symptoms and effects of high cholesterol by following a few simple cholesterol guidelines, and avoiding foods high in cholesterol in favor of low cholesterol foods is important.

You can find ways of naturally lowering cholesterol with cholesterol lowering foods, and a diet to lower high cholesterol will be the secret to your success.


What are Some High Cholesterol Symptoms?

Before getting into some of the foods that you need to eat in your cholesterol lowering diet, it is important to know what the various high cholesterol symptoms are.

In reality, there will not be too many indications that you have high cholesterol, as it is not something that causes visible results. You won’t suddenly turn purple, your foot won’t turn into a Godzilla foot, and you won’t sprout giant acne from your face.

A Few Extra Pounds Might Indicate a Problem with High Cholesterol

Overweight might indicate a cholesterol problem: woman with belly.However, one good indication that you may have high cholesterol is the inner tube around your midsection. Those that have a few extra pounds in places where they shouldn’t are usually the ones with high cholesterol, as the extra weight means more fat in their body due to improper diet and lack of exercise.

The obesity is the visible symptom of the high fat content in your body, and high cholesterol levels are the invisible but very dangerous symptoms.


Chest Pains May Mean Too Much Cholesterol in Your Body

If there is too much cholesterol in your body, one of the most common symptoms that you will experience is probably going to be chest pains.

When your body can’t circulate enough blood through your body, it causes pains in your heart due to the fact that your poor heart is working double time to try to get blood through your body.

You will probably feel minor pains at first, though the pains may eventually develop into sharp, agonizing pains known as heart attacks.


If It Runs in the Family

Many people need to be aware of these high cholesterol symptoms, especially if their family has a history of heart disease.

Those older than 40 years old are already at risk of high cholesterol and heart problems, and those that smoke, drink too much, and have high blood pressure have a much higher chance of serious problems developing.

Keeping an eye on your weight can help you to be wary of potential problems.


Effects of High Cholesterol

If you notice that your body is getting overweight, it is important to get tested for high cholesterol and start yourself on a cholesterol lowering diet before things get out of hand.

If you don’t following a diet to control high cholesterol, you may end up with some of the serious effects of high cholesterol:

Pain in the chest (angina pectoris) might be a result of too high a concentration of cholesterol in your body.

  • Angina – Angina is the fancy medical term for chest pain, but it is also one of the side effects of high cholesterol. As mentioned above, it is both a symptom and a side effect, as the cholesterol clots prevent the blood from reaching the heart and causes pain.
  • Stroke – When the cholesterol accumulates along the walls of your arteries, it tends to oxidize and harden into a plaque-like substance. When too much plaque forms, it can prevent the blood from flowing properly through the arteries. When there is a clot around the brain, the blood vessels trying to feed blood to your brain cannot get through the blockage. Your brain basically dies a little bit when it can’t get oxygen, and this is a stroke.
  • Heart attack – A heart attack is basically the same thing as a stroke, with the only difference being that the clot forms in one of the blood vessels pumping blood to your heart instead of to your brain. Either way, it can be as potentially fatal and as incredibly serious as a stroke is.
  • Arrhythmias – When your heart has to work overtime to pump blood through your arteries and veins due to the blockages or constricted passageways, there is often the risk that arrhythmias will set in. Arrhythmias is basically your heart beating a strange beat, as it hard to work harder and pump extra to get enough blood to the entire body.
  • High blood pressure – The constriction and obstruction of the blood vessels forces your hard to work extra hard to get the blood running through your veins properly, and thus your heart will start to get more tired due to the high blood pressure. High blood pressure is a serious problem that can lead to a heart attack or heart failure, and is something that should be avoided at all costs.
  • Atherosclerosis – Atherosclerosis is the name given to the condition when your veins and arteries narrow. Normally the walls of your blood vessels are flexible and can move, but atherosclerosis causes them to get very stiff and constricted. Your blood won’t be able to pass through the vessels, and the risk of cracks appearing is much higher. Atherosclerosis can either block the blood vessels partially or completely, but it is very serious either way.
  • Peripheral artery disease – If you have a clot or a blockage in a certain part of your body – usually your extremities or the periphery – this is known as peripheral artery disease. This means that the arteries feeding blood to your legs, arms, or other extremity are blocked, meaning that your limb isn’t getting enough blood. This can result in serious muscle atrophy or other damage.

These are just a few of the effects of high cholesterol, but it is important to be very aware that any of these effects can result in death. Preventing these side effects by following a cholesterol lowering diet is of the utmost importance if you want to live a long and happy life.


Cholesterol Lowering Diet: Cholesterol Guidelines

Do you want some cholesterol guidelines that can help you to know what to eat, how much of certain things to add to your diet, and how to remain healthy and keep your cholesterol levels low?

Read on…

1. Cut Down on Saturated Fat

Guidelines to a cholesterol lowering diet.Saturated fat is the kind of fat that causes heart disease, so it is important that you keep your consumption of saturated fats to as low a level as possible.

Lower than 7% of your daily total caloric intake is the recommended amount.


2. Reduce Trans Fats

Trans fats are just as bad as saturated fats, but they are found in oils and processed foods instead of dairy products.

Cut down the amount of foods you consume that contain these trans fats, as they are directly linked to heart problems and high cholesterol.


3. Limit Plyunsaturated Fats

Polyunsaturated fats are usually found in natural oils made from seeds, and these fats can be good for you in limited amounts.

If you can consume no more than 10% of your daily caloric intake in the form of these fats, you should be able to keep your LDL cholesterol very low.


4. Keep Monounsaturated Fats Controlled

Monounsaturated fats are also found in natural oils, and these fats can be beneficial for your body if you keep consumption limited.

The recommended amount of these fats that you should eat is 20%, but it should be balanced out to ensure that you are getting very limited amounts of fat in your diet.


5. Limit All Fats

The total amount of your diet that should be fats is between 25 and 35 percent, though it is always best to stay towards the lower end of this number.

Going above 35% increases your risk of cholesterol problems significantly, so be certain to keep your consumption of fats limited.


6. Increase Your Fiber Intake

If you can get at least 20 to 30 grams of fiber on a daily basis, you can bet that your body will naturally be able to get rid of the cholesterol on its own.

It will be hard to consume this much fiber, but it is the most effective way to get rid of all the nasty cholesterol.


7. Consume the Right Amount of Calories

This is one of the most important things to keep in mind as you are planning your cholesterol lowering diet: your total caloric intake should be lower than the amount you burn.

If you consume more calories than you burn, your body will store the excess as fat. If you consume less than you burn, your body will dip into the reserves of fat around the body, and will burn up your cholesterol.

Make sure that you know exactly how many calories your body needs to be healthy, and try to consume at least 500 calories fewer than that number.

These are a few cholesterol guidelines to help you stay healthy and have a long and happy life.


Your Diet to Lower High Cholesterol

If you want to follow a true cholesterol lowering diet, you will have to figure out which foods are the best to eat. Here are some tips to help you with your diet to lower high cholesterol:

  • Eat more fish. Fish is one of the best things that you can eat, as it is very rich in protein, contains very little fat when compared to meat, usually contains Omega 3 and other fatty acids, and contains more minerals and nutrients than meat. Eating more fish will help you to remain healthy.
  • Start cooking properly. Rather than deep frying foods, slathering your bread with butter, and eating a lot of foods that are processed or refined, start cooking healthy foods to eat. Focus on eating more whole grains, and stop eating full fat dairy products when low fat will do.
  • Plan your diet. If you want to succeed with any diet, you have to be sure that you are getting the right foods in the right amounts. You have to actually plan your diet in order to succeed, as that is the only way that you will be able to truly control the amounts of food that you are eating.
  • Make the right choices. Rather than reaching for a delicious, sugary snack, why not grab a piece of fruit for snack? Better yet, replace snacks with a nice green shake or a glass of water, and always make the healthy choice to avoid high cholesterol.

Want more tips on how to lower cholesterol and stay faithful to your diet? Check out the Low Fat Low Cholesterol Diet page for more information…


Cholesterol Lowering Diet: Foods to Avoid High Cholesterol

If you want to stay healthy, you will need to eat foods that will help to keep your cholesterol in check.

There are certain foods to avoid high cholesterol, and these foods will be very effective at helping you limit the amount of LDL cholesterol that remains in your body.

Here are some of the best foods to eat:

  • Try olive oil, canola oil, or sterol-enriched margarine instead of regular cooking oil.
  • Make sure that you keep nuts and dried fruits as a healthy snack, and toss all the junk food from your pantry in favor of these healthy snacks.
  • Always have a bowl of oats to get your day started, as oats contain lots of soluble fiber that will help your body to get rid of all those unhealthy LDL particles.
  • Use egg substitute or egg whites to cook your meals in place of whole eggs.
  • Use vegetables in place of creamy sauces, or use tomato sauce for pastas.
  • Switch out a spoonful of white vinegar instead of butter for keeping the moisture in your pan.
  • Use green spices and herbs instead of butter, cream, and milk.
  • These are a few foods that you can use to help you as you follow a cholesterol lowering diet, and these will be an excellent addition to your diet to control high cholesterol.

Foods High in Cholesterol

Now that you know what foods you should eat, let’s take a look at a few foods you should stay away from:

  • Meat
  • Butter
  • Cooking Oil
  • Ice Cream
  • Full Fat Dairy
  • Egg Yolks
  • Shrimp
  • Organ meats
  • Fish eggs
  • Fried foods
  • Fast food
  • Oily fish
  • Cheese
  • Processed meats
  • Shellfish

These foods are all going to have a negative effect on your cholesterol level, so it is best to avoid these foods in your cholesterol lowering diet in order to prevent health and heart problems.


List of Low Cholesterol Foods

Want a list of the best foods that you can eat?

Here are some of the low cholesterol foods that you should try to get as much of as possible:

    Fruits are low in cholesterol: picture of apple, oranges and bananas.
  • All fruits
  • All vegetables
  • All legumes
  • Low fat dairy
  • Soy products
  • Oats
  • Nuts and seeds
  • Spices and green herbs
  • Whole grains
  • Natural oils

These are the foods that you should try to get more of, but you would do well to visit your doctor or a nutritionist if you are trying to control your cholesterol. By eating these low cholesterol foods in their correct amounts, you can be sure that you are as healthy as possible.


Cholesterol Lowering Diet: Some Cholesterol Lowering Foods

If you are in a pinch and you need to lower cholesterol with a cholesterol lowering diet, there are certain foods that will be very effective at getting rid of your cholesterol.

Here are three of the best cholesterol lowering foods you can eat:

1. Oats

Oats , nuts and seeds are great as cholesterol lowering foods.Oats contain lots of soluble fiber, and everyone knows that the cholesterol particles stick to the fiber particles and are eliminated by the body.

Eating a bowl of oats in the morning will help to keep your body as cholesterol free as possible, and will seriously lower your LDL cholesterol while raising your HDL cholesterol.


2. Seeds and Nuts

Most of the seeds and nuts that you can eat will be incredibly good for your health, and will be very effective at helping to lower your cholesterol.

Sunflower seeds, pumpkin seeds, almonds, walnuts, cashews and all the rest contain natural oils that will boost your body’s production of HDL cholesterol.


3. Fish

There are certain kinds of fish that contain lots of Omega 3 fatty acids, and these acids will help to dispose of all the triglycerides in your body.

Omega 3 helps to reduce your risk of heart diease and stroke as a result of its ability to prevent blood clots, so it is best to eat as much as possible of these things in order to stay healthy.


Tips for Naturally Lowering Cholesterol

Want some tips on how to lower cholesterol as naturally as possible?

  • Cut back on your salt consumption
  • Eat lots of raw foods
  • Check labels carefully to see ingredients
  • Switch up your diet
  • Avoid snacking at all costs
  • Do more exercise
  • Cut back on stress
  • Stop smoking once and for all
  • Eat less meat
  • Don’t use cooking oil
  • These are just a few tips that can help you with your cholesterol lowering diet.

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 Posted by at 10:50 pm
Mar 022012
 

If you want to follow a good diet to lower cholesterol, you need to raise good cholesterol by eating good cholesterol foods in addition to finding the best diet for high cholesterol that actually takes steps to reduce high cholesterol.


Remember that increasing HDL helps to decrease LDL, and the same is true in reverse. For this reason, the best way to lower cholesterol is not just to follow a low cholesterol low sugar diet or a low carb low cholesterol diet, but finding ways to lower bad cholesterol and raise good cholesterol.

Don’t know how to go about it? Here are some things you need to know about how to raise good cholesterol and follow a diet to lower cholesterol…

Diet to Lower Cholesterol: The Best Diet for High Cholesterol

There are many diets that you can follow in order to lower your cholesterol, but the best diet for high cholesterol is actually quite simple. Concisely put, it involves:

  1. Consuming less than 7% of your total calories in the form of saturated fats
  2. Cutting back your total fat consumption to 25 to 35 percent
  3. Limiting cholesterol to 200 mg or less per day
  4. Reducing sodium consumption to 2,400 mg every day
  5. Eating just enough calories to stay healthy, and NO MORE!!!

With this simple diet to lower cholesterol, you will find that you can naturally eliminate the cholesterol in your body that is causing problems (or could cause problems in the future). It will take some changes to your lifestyle, but it is possible.

Diet to Lower Cholesterol: Some Good Cholesterol Foods

Many people focus on not eating the wrong foods, but the truth of the matter is that eating the right good cholesterol foods is important. If you want to lower your bad cholesterol, the best thing to do is to raise good cholesterol. Good cholesterol helps to take out the trash in your body, and will be the most effective thing to help you fight cholesterol.

Here are some of the best good cholesterol foods you can eat:

  • Nuts and Seeds – There are dozens of seeds and nuts that you should include in your diet, such as sunflower seeds, almonds, cashews, and peanuts, among others. They help to increase your HDL cholesterol, but they will also help to lower your LDL cholesterol as well.
  • Beans and Oats – These two foods contain tons of soluble fiber, which is needed by your body to have healthy digestion. However, this fiber will also be excellent at helping to lower LDL cholesterol and raise HDL cholesterol, as the fiber absorbs the bad stuff and helps the HDL to get rid of it.
  • Avocadoes – Avocadoes are rich in natural fats that your body needs, and they will be excellent at helping your body to get rid of the LDL cholesterol by raising HDL cholesterol. As long as they are consumed in moderation (due to their high fat content), they will be excellent for you.
  • Omega 3 – Omega 3 is a fatty acid that is found in fish, particularly fish that live in cold water. These fatty acids are very effective at raising your HDL cholesterol levels, and you will find that there are many additional benefits of Omega 3.
  • Orange and Cranberry Juice – These two juices contain lots of Vitamin C, which is a natural antioxidant. Orange zest also contains hesperidin, and cranberry skin contains flavonoids; both of these things can help to reduce cholesterol.
  • Foods rich in Magnesium – There are certain foods that are rich in magnesium, such as potatoes, spinach, and bananas. These foods can help to lower blood pressure, fight cholesterol, and improve the overall health of your heart.
  • Coconut oil – Coconut oil is a natural oil that will not contribute to your bad cholesterol levels, but it helps to stabilize your cholesterol levels.

These foods will be excellent to help you boost your body’s natural cholesterol levels, making them the best choice to eat for your diet to lower cholesterol.

Diet to Lower Cholesterol: Reduce Stress and Reduce High Cholesterol

One of the best ways to reduce high cholesterol is to reduce stress. “Stress?” you may wonder. “How does stress work to increase my cholesterol levels?”

Many tests have been run, and many doctors have tried to find the direct link between stress and increased cholesterol. However, to date there have been no studies that have proven beyond a doubt how stress causes high cholesterol, but there are a few indirect links:

  1. Stress causes cortisol to be produced, and cortisol throws off the hormonal balance inside your body. When your hormones aren’t balanced, there are many results like eating disorders, reproductive problems, etc. It is believed that stress also causes your body to produce more of the hormones that store fat, thus causing increased levels of cholesterol.
  2. As stress produces cortisol, cortisol often makes it harder to sleep at night. When you don’t sleep enough, your body produces a hormone that tells your body it needs more sleep. However, this hormone is often misinterpreted by the brain as your being hungry, and you end up feeling hungry and eating more when you don’t sleep enough. More food = more cholesterol.
  3. When you are stressed, you don’t take as good care of yourself. Usually you are running and in a hurry, so you don’t have to time to eat right or do exercise. Many people that are stressed end up drinking and smoking to calm down, and both of these activities cause increases in cholesterol.

As you can see, while there may be no direct link between stress and an increase in your cholesterol levels, there are many indirect links that prove that stress can cause problems. For this reason, cut back on stress in order to reduce high cholesterol.

Diet to Lower Cholesterol: The Best Way to Lower Cholesterol – Stop Smoking

Those that are trying to follow a diet to lower cholesterol will find that the best way to lower cholesterol and prevent complications is to stop smoking. Smoking is not only damaging to your lungs, your throat, and your heart, but it will also directly affect your cholesterol. Let’s take a look at what smoking does to your body and cholesterol levels:

  1. Smoking causes the production of HDL cholesterol to be suppressed. When your body doesn’t produce enough HDL cholesterol, it can’t get rid of all the LDL cholesterol. This means that the bad cholesterol is going to be running around your system unchecked if you smoke.
  2. Smoking causes the oxygen in your lungs to be tainted with the toxins and chemicals in the cigarettes, meaning that the oxygen that your blood passes through your body is tainted and can do serious harm to your body.
  3. Smoking increases the production of LDL cholesterol in your body, meaning that more of the bad stuff is floating through your body. Not only does it cause less of the good cholesterol to be produced, but it takes advantage of your weakened state to produce bad cholesterol.
  4. Smoking causes high blood pressure, which weakens your heart. In addition to the high blood pressure, it weakens the walls of your arteries. If you have buildup of plaque on the walls of your arteries, the plaque is much more likely to crack the walls and cause serious problems.

As you can see, smoking is one of the worst things you can do for your body if you have problems with high cholesterol. Not only will it cause throat and lung cancer, but it can cause serious problems with your cholesterol.

Diet to Lower Cholesterol: A Great Natural Remedy for High Cholesterol

If you want to find a natural remedy for high cholesterol, obviously dieting and exercise are two of the best. The diet to lower cholesterol contains all the foods that will raise good cholesterol, and exercise keeps the heart working and cleansing the body.

However, aside from these two methods of dealing with high cholesterol, there are a few more. One of the best natural remedy for high cholesterol options is the Liver Cleanse. While it is a drastic solution, it may be exactly what you need.

What is the Liver Cleanse? It is a diet in which you only drink fluids like water and natural juices. This diet is effective at flushing out all the junk from your body, including the cholesterol that is causing problems. If you want to effectively lower cholesterol drastically, you may want to check into the Liver Cleanse as an excellent natural remedy for high cholesterol.

Diet to Lower Cholesterol: The Importance of a Low Cholesterol Low Sugar Diet

A low cholesterol low sugar diet is incredibly important, as sugar is one of the main things that cause cholesterol. Sugar is directly related to heart diseases like cholesterol and high blood pressure, so it is essential that you keep a low sugar diet.

One of the main problems with sugar is that it contains carbohydrates that contain absolutely no nutrients. These carbs are called empty carbs, as they are high in calories but low in nutrients. Those that eat a lot of sugar end up gaining weight, having heart problems, and having a high cholesterol level.

The low cholesterol low sugar diet ensures that you get more nutrients than empty junk. Sugar is turned into fat very quickly by your body, and the high amount of fat will cause cholesterol. Cutting out sugar is very important, as that will ensure that your body stays as cholesterol free as possible.

Diet to Lower Cholesterol: The Importance of a Low Carb Low Cholesterol Diet

Carbohydrates are converted by your body into energy, but there are good and bad carbs. Good carbs take the body a longer time to digest, meaning that the body receives energy as needed. The food is slowly digested and processed by the body over time, and thus the energy all gets used.

However, bad carbs are empty of other nutrients, and thus the body can process it very quickly. The body gets an infusion of calories in a short amount of time, more than it can handle. When there are too many calories for the body to use in a short amount of time, it stores the excess in the form of fat. This fat causes cholesterol, and thus you will be increasing your cholesterol levels by eating these empty carbs.

Carbohydrates on the whole can cause cholesterol increases, which is why it is recommended that you reduce the amount of carbs you consume daily. By cutting back on the amount of carbs you consume and only consuming the complex carbs that will be processed properly by your body, you can ensure that high cholesterol is a thing of the past.

Diet to Lower Cholesterol: Herbs to Lower Cholesterol

There are some great herbs to lower cholesterol, and these herbs will work well in your body to drive out all the junk that will clog your arteries. Don’t know what herbs these are? Below is a list of a few herbs to lower cholesterol along with their benefits:

  • Garlic – Garlic is incredibly effective for your heart, as it helps to lower blood pressure and prevent heart problems. It will also increase the production of the good cholesterol in your body, while simultaneously lowering the production of bad cholesterol.
  • Alfalfa – The tiny fibers in the alfalfa stick themselves to the cholesterol particles, thus preventing them from circulating through the blood system. The blood senses the larger particles as needing to be disposed of, and it sends them to be disposed of via the digestive system. Alfalfa also helps to increase production of HDL cholesterol, thus effectively lowering LDL cholesterol.
  • Red Yeast Rice – The Chinese have been using Red Yeast Rice for millennia as a treatment for many disorders, and it is an effective treatment that will help to improve circulation. You can increase HDL cholesterol production and decrease LDL cholesterol production by trying this amazing supplement.
  • Hawthorn Berry – The Hawthorn berry helps to prevent heart disorders by relaxing and dilating the blood vessels, but it also acts as an antioxidant to prevent the oxidization of cholesterol.

These are just a few of the amazing herbs to lower cholesterol, and you would do well to add them to your diet to lower cholesterol.

Diet to Lower Cholesterol: Cinnamon Cholesterol Magic

Cinnamon is truly one of the most amazing spices on the planet, and it has many benefits for your overall health. Cinnamon cholesterol effects are truly amazing, as you can help to reduce risks of problems by trying this amazing spice. The reason that cinnamon works is that it mimics the function of insulin, which in turn helps to reduce cholesterol levels in your body. It will also help to keep the levels of blood sugar healthy.

Diet to Lower Cholesterol: Fish Oil for Lowering Cholesterol

Fish oil is an amazing supplement, and this natural product has many benefits to your entire body. These benefits include boosted immune system, less risk of inflammation, and lower blood pressure. In addition, you can use fish oil for lowering cholesterol due to the simple fact that it helps to reduce levels of triglycerides in your body. The natural fatty acids in fish will be beneficial in your efforts to fight cholesterol, and it will be well worth considering.

As mentioned above, using fish oil for lowering cholesterol can help you to lower your triglyceride levels. A lower triglyceride level means that your total cholesterol level is lower, and it also means that the HDL cholesterol can focus on eliminating all the LDL cholesterol from your body. If you want a very effective supplement to help you fight off cholesterol problems, look no further than fish oil for lowering cholesterol as a great addition to your diet to lower cholesterol.

Diet to Lower Cholesterol: Alcohol and Cholesterol – The Best of Friends and the Worst of Enemies

Those following diet to lower cholesterol will find that alcohol has two effects on the body:

  1. A moderate consumption of alcohol increases the levels of HDL cholesterol on in the body. Increased HDL cholesterol means lower LDL and total cholesterol levels, meaning less risk of cholesterol-related problems.
  2. Too much alcohol damages the liver, impairs the immune system, causes high blood pressure, and increases cholesterol levels in your body due to the high sugar content.

As you can see, the amount of alcohol that you drink is directly related to the condition of your body. If you drink a moderate amount of alcohol (usually red wine), you can get many benefits in addition to the enjoyment that alcohol brings. If you drink too much, you will end up doing more harm than good. It is essential that you keep your consumption moderate in order to stay as healthy as possible.

Check out the rest of the site to learn more about cholesterol…

 

 

Want more information on a great diet to help you lower cholesterol? Check out the Cholesterol Lowering Diet page for more…

Find out if eggs really are all they’re cracked up to be on the Eggs and Cholesterol page…

What is Niacin, and how does it help your cholesterol? This and more on Niacin for Cholesterol…

Can’t get enough of seafood, but not sure if it’s bad for you? Shrimp and Cholesterol contains all kinds of unique facts you need to know…

Fish Oil for Cholesterol? Sounds icky…

Check out the Cholesterol Lowering Herbs page to find out how to lower cholesterol naturally…

Can’t get enough of seafood, but not sure if it’s bad for you? Shrimp and Cholesterolcontains all kinds of unique facts you need to know…

What is red yeast rice? How does it affect my cholesterol? This and more on Red Yeast Rice Cholesterol

Love to cook but hate to diet? Here are some Low Cholesterol Recipes and facts you need to know…

Not just low fat, but low cholesterol as well? Check out the Low Fat Low Cholesterol Diet page for the best foods to lower cholesterol…

10 Healthy Cholesterol Lowering Foods That Will Raise Your HDL Levels and Lower Your LDL Levels

 

 Posted by at 10:40 pm
Mar 022012
 

Going on a low fat low cholesterol diet is one of the best ways to cut back on the amount of food you eat, improve the quality of the stuff you put in your mouth, and improve your overall health.


If you eat foods that lower cholesterol, you won’t have to worry about heart attacks, strokes, and all the other things that can be caused by high cholesterol. The best low cholesterol diet plan will provide you with all the nutrients your body need, but you will be able to lower your bad cholesterol and raise HDL cholesterol in order to be healthy.

Want to know what a diet for lowering cholesterol involves? Read on to find out everything you need to know about lowering cholesterol naturally, how to lower your cholesterol with exercise, which foods are cholesterol lowering foods, a great cholesterol and triglyceride lowering diet, and so much more…

Low Fat Low Cholesterol Diet: The Best Low Cholesterol Diet Plan

When it comes to a lower cholesterol diet, the secret is switching out the foods that are not so good for you (or are actually harmful for you) in favor of the foods that are high quality and contain all the goodness your body needs to work well. Your body is basically like a machine that only runs if it is oiled properly, and cholesterol is like chewing gum that clog up the gears and mechanisms of your body and causes it to break down. If you want to stay healthy, you need to keep out the cholesterol by following a lower cholesterol diet.

Let’s take a look at a lower cholesterol diet example, a single plate in your meal plan:

Brown rice, kidney bean salad with vinaigrette dressing, skinless chicken breast, and water

Now let’s break down that meal:

  • Brown Rice = Whole Grains – When it comes to eating healthy with a lot fat low cholesterol diet, whole grains are the way to go. Whole grains are incredibly rich in fiber, which your body needs to soak up the cholesterol and get rid of it via your digestive system. If you don’t get enough of the healthy fiber in your diet, you end up with too much cholesterol, fat, and sugar in your system, and you end up very unhealthy. In order to keep your cholesterol low, you need to eat the foods that lower cholesterol and contain lots of fiber.
  • Kidney Beans and Skinless Chicken Breast = Lean Proteins – Everyone knows that protein is needed by your body to build muscle, and it also comes in handy when your body needs a shot of energy. However, the lean proteins like legumes, fish, and poultry (with the high fat skin removed) are much better than pork or beef, as they have a much lower fat content than the other proteins. Protein is great for you, but you have to eat the ones that are lower in fat for your lower cholesterol diet.
  • Salad = Vegetables – Next to whole grains, vegetables are the best things to eat to lower your cholesterol naturally. While fruits are also rich in fiber, they contain a good deal of sugar that can add to the sugar in your body (sugar gets turned into fat and cholesterol). Vegetables, however, are low in sugar, meaning that they will be very effective at providing your body with lots of fiber without adding to your cholesterol. You should eat vegetables as much as possible in order to fight away the nasty cholesterol.
  • Vinaigrette Dressing = No Dairy – Dairy products are very high in fat, and they are directly responsible for causing high cholesterol. For your low fat low cholesterol diet, you should do as much as you can to avoid any kind of dairy unless they are low or no-fat. Obviously these versions of milk, yoghurt, and cheese aren’t going to be as tasty as the delicious full fat ones, but they will contain far less cholesterol and fats than their fatty counterparts. If you can replace dairy products with other low fat substitutes, you’re well on the road to a lower cholesterol diet.
  • Water = No Sugar Drink – One of the main things that cause people to have high cholesterol is the sugar that they consume, and sugar is found in incredibly high amounts in your average soft drink. If you drink water instead of juice or soda, you will reduce your sugar consumption significantly. Add to that the fact that water helps to eliminate cholesterol, and you will find that drinking more water is very important.

This lower cholesterol diet example can help you to realize which foods that lower cholesterol are the most important to eat.

Low Fat Low Cholesterol Diet: Diet for Lowering Cholesterol

When it comes to your diet for lowering cholesterol, it can be hard to know how and what to eat. In order to help you as you plan your low fat low cholesterol diet, here are a few things you need to know about eating right to cut back on your cholesterol:

  1. Eat Lots of Lean Proteins – As mentioned above, lean protein is the way to go in order to cut back on your cholesterol. However, if you want to enjoy the food you eat, you can’t just eat one kind of protein for the rest of your life (“Beans again?”). It is important that you find a number of recipes with all kinds of lean proteins, including fish, beans, chicken, turkey, lentils, garbanzos, and egg whites. Changing up your meal plan will help you to enjoy your low fat low cholesterol diet much more.
  2. Eat Food Regularly – One of the main reasons that you end up eating more than you should is due to the fact that you think you are hungry when really you aren’t. If you want to combat your body’s desire to eat food when you really don’t need it, try and eat smaller meals every 3 or 4 hours. If you eat five small meals a day, you are less likely to be hungry and more likely to be careful with what you eat.
  3. Eat the Good Stuff More – Rather than trying to cut back on the amount of food you eat, replace the things you eat with all the good things like fruits, vegetables, whole grains, lean protein, etc. As the lower cholesterol diet example above shows you, eating all the foods that lower cholesterol will be one of the best ways to eliminate the problem. If you want to stay healthy, eat more of the good stuff and see your desire for the bad stuff go away.
  4. Eat Less Fat – Anyone who has learned anything about cholesterol knows that it is directly related to fat, and eating more fat means higher cholesterol. However, on the flip side, eating less fat means less cholesterol in your body, so it is important to cut back your fat consumption in order to eliminate all the bad stuff.
  5. Eat Fat Wisely – A bit of fat is necessary for your body, but it should be a limited part of your diet. For this reason, it is essential that you choose your fats wisely, as some fats can be great to lower cholesterol while others will send it through the roof. Cut back on your trans fats and saturated fats, and find foods that contain unsaturated fats that can actually help to get rid of your cholesterol.

Eating right really is the secret to getting rid of your cholesterol.

Low Fat Low Cholesterol Diet: How to Lower LDL Cholesterol

If you want to cut back on your cholesterol, dealing with the LDL cholesterol is the most important thing. LDL Cholesterol is the bad stuff that clogs your arteries, and it is the stuff you want to get rid of. Don’t know how to do it?

One of the best ways to lower LDL cholesterol is to do more exercise. Doing exercise helps your heart to get rid of all the bad stuff in your body, and a lower body weight means a lower cholesterol percentage in your body.

Finding foods to help you lower your cholesterol is important, as they will be just as effective as exercise. Rather than avoiding the foods that will raise it, you should go to the opposite extreme and find the foods that will actively get rid of the cholesterol in your body.

Quit your smoking in order to cut back on the cholesterol in your body, as well as to reduce the risk of serious problems arising as a result of the cholesterol. Smoking is pretty much the worst thing you can do if you have high cholesterol. (Find out more on the Diet to Lower Cholesterol Page)

If you want to know how to lower LDL cholesterol, you may want to look into medications that can help you to get rid of all the bad stuff. These medical options are only good if you can’t get rid of your cholesterol naturally, but you should find other ways to eliminate LDL cholesterol naturally before going the medical route.

Low Fat Low Cholesterol Diet: Lowering Cholesterol Naturally

Lowering cholesterol naturally is much more pleasant than doing so via medications, as by lowering your cholesterol through natural methods you can save yourself from having to suffer through all the side effects of the cholesterol medications. The good news is that there are a few things that you can do to cut back on your cholesterol, so here are some tips to help you:

  1. Get tested – Testing your cholesterol levels will help you to know whether or not you are in danger of having high cholesterol. If you are, then it is wise to start finding ways to lower your cholesterol naturally.
  2. Eat right – Eating the right foods will be surprisingly effective at helping you to cut back on your cholesterol levels, and the tips above can help you to choose the right foods for your low fat low cholesterol diet.
  3. Do exercise – Exercise is one of the best things you can do to cut back on cholesterol, fat, and pretty much everything else that is bad in your body. Below you can find more information on exercise and cholesterol.
  4. Sleep well – Surprisingly, sleep helps to lower your cholesterol, although indirectly. Sleeping well helps keep your body balanced, and it will stop you from being hungry. Not being hungry means you won’t snack or binge eat, meaning you have more control over the things you consume.
  5. Take supplements – There are some excellent supplements to help you improve your cholesterol numbers, and you should consider these supplements. Check out the Diet to Lower Cholesterol and Niacin for Cholesterol pages to find out more on healthy supplements.

These few things may not seem like a lot, but you will be surprised at how effective they can be at helping you to cut back on your cholesterol levels and stay as healthy as possible.

Low Fat Low Cholesterol Diet: Raise HDL Cholesterol for Greater Success

One of the things that many people forget is that not all cholesterol is bad for you. High total cholesterol means that you have too much bad cholesterol, and LDL cholesterol is the stuff that clogs your arteries (making a team effort with triglycerides). However, HDL cholesterol is actually the good kind of cholesterol, and it is important to raise your HDL cholesterol in order to succeed at getting rid of the bad stuff.

What does HDL cholesterol do? When fat bonds with protein particles, they form lipoproteins (lipids + proteins). The low density lipoproteins (LDL) are the bad cholesterol, and they float around your body gumming up the works and causing general mischief. However, the high density lipoproteins (HDL) are the ones that take the bad ones by the hand, give them a good spanking, and send them to bed in the liver where they are thrown out with the bath water (urine).

The higher levels of HDL cholesterol you have in your body, the less likely you will be to suffer from cholesterol problems. The reason for this is that more HDL cholesterol means that there are more superheroes to fight off the villainous LDL cholesterol, and more good guys can get rid of the bad guys much more easily.

For this reason it is important to raise your HDL cholesterol in order to fight off the bad cholesterol.

Low Fat Low Cholesterol Diet: Cholesterol and Triglyceride Lowering Diet

Both LDL cholesterol and triglycerides are bad for you, which is why a cholesterol AND triglyceride lowering diet is important.

What does this cholesterol and triglyceride lowering diet entail?

  1. Stop eating so much fat
  2. Stop eating so much sugar and refined sugars
  3. Stop eating the wrong kinds of fat
  4. Stop drinking so much alcohol (learn more about alcohol in the Diet to Lower Cholesterol Page)
  5. Stop skimping on the good, healthy foods
  6. Stop sitting around and start doing exercise

This simple diet plan can help you to lower both your triglycerides and your harmful cholesterol, so start doing it TODAY!

Low Fat Low Cholesterol Diet: How to Lower Your Cholesterol With Exercise

When it comes to fighting off cholesterol, doing exercise is one of the best things you can do. Why is that, you may wonder:

Exercise raises your HDL cholesterol, thus helping your body to take out the trash more effectively.

Exercise helps you to control your weight and actually lose the stuff you don’t need.

Exercise helps to pump blood through your body, which burns away the clots that could cause problems.

Exercise helps to strengthen the walls of your arteries, and keeps all of your organs working well.

Amazing how much 30 minutes of exercise a day can do for you, isn’t it?

Low Fat Low Cholesterol Diet: Cholesterol Lowering Foods Matter

Following a diet of cholesterol lowering foods can be hard, as these food are the ones that you may enjoy least. If you are going to diet, however, it is important that you do it right. If you aren’t so good at dieting, here are some tips to help you stay faithful to your low fat low cholesterol diet:

Tip 1: Drink more water and drinks that have no calories.

Tip 2: Don’t eat unless you really are hungry.

Tip 3: Focus on eating the right foods instead of the wrong foods.

Tip 4: Be wary of eating snacks right before you hit the hay.

Tip 5: Eat smaller meals more often during the day.

Tip 6: Get more protein with each meal, but make it lean protein.

Tip 7: Keep yummies outside of the house.

Tip 8: Add spicy things to stimulate your taste buds and help you “crave” smaller portions.

Tip 9: Make the good things your favorite.

Tip 10: Get active to take your mind off being hungry.

These tips can help you to stay faithful to your low fat low cholesterol diet, thus helping you to stay healthy and heart attack-free.

 

 

Want more information on a great diet to help you lower cholesterol? Check out the Cholesterol Lowering Diet page for more…

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Love to cook but hate to diet? Here are some Low Cholesterol Recipes and facts you need to know…

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