lower cholesterol with food

Lower Cholesterol - Add These Natural Foods to your Diet

Author: Albert Lee

If you want to lower and maintain your cholesterol level, the best thing for you to do is to turn to a natural diet. It's simple, convenient and best of all, available in large quantities.

By simply reducing the amount of processed foods in your diet, you can significantly lower your blood cholesterol levels and reduce the risk of heart diseases. Here are some of the sources of natural foods to add to your diet and help lower your cholesterol:

1. Fiber

Some of the best sources of fiber are found in whole grains, cereals and oatmeal. For a natural diet, choose unprocessed grains and wheat bran for more roughage and high fiber content. Fiber is effective in lowering cholesterol levels and keeping your intestines from absorbing too much fat and sugar.

How much to get: a cup of natural fiber is enough to help lower your cholesterol level by about 5%. Go for cereals that contain oats, psyllium, flaxseed or whole grains.

2. Soy

Soy is another food product that can be easily integrated into your daily diet to lower your cholesterol. While some soy products undergo processing, they retain the healthful qualities that make soy a favorite among heart-watchers.

The reason is probably because of naturally-occurring compounds known as isoflavones, which have been shown to regulate the levels of cholesterol in the body. A study conducted in 1998 showed that isoflavones helped lower cholesterol levels from 5% to 10%.

How much to get: a natural diet to lower cholesterol should contain at least 25g of soy protein daily. Soy protein can be found in soy milk, tofu, tempeh and soy meat substitutes.

3. Fish

Fish contain a type of good fat known as Omega-3 fatty acids. These keep the blood from clotting, making sure that blood flow is smooth and healthy. Omega-3s are also known for keeping blood fat levels low.

How much to get: serve broiled, baked or grilled fish at least 3 times a week. It's also a good idea to substitute fish for other animal protein meals when dining out to keep your natural diet low in cholesterol. Choose fatty fish such as albacore, sardines, herring and salmon and serve baked, grilled or steamed.

About the Author:

To discover the best foods to lower your cholesterol, visit http://www.diettolowercholesterol101.com

Article Source: ArticlesBase.com - Lower Cholesterol - Add These Natural Foods to your Diet

What is Cholesterol

Cholesterol – Good, Bad and to Keep Cholesterol Level Low

Author: Dr John Anne

When you hear the word cholesterol, what is your immediate reaction, or what comes first in your mind? Many people worry when they hear the word cholesterol. They perceive it as something that is always bad for the health. It is always associated with heart problems like hypertension and heart attack. But what cholesterol really is what it does to our body and health.





Cholesterol Defined





Cholesterol is a kind of fat or lipid found in the bloodstream and almost all parts of the body. It is a soft waxy substance in the body’s cells. Cholesterol is very useful because it is a component in forming cell membranes, some hormones. It is also needed for other body functions. Many of this substance is produced naturally inside of our bodies and some are from the food that we eat.





Cholesterol is not really a dangerous substance but it is actually one of those substances that our body needs to keep us healthy. However, it should be understood that there are two kinds of which, the good and bad cholesterol.





The Good and Bad





Since cholesterol is a kind of fat, it can not be directly dissolved in the blood. This substance is carried into and from the cell by another substance called lipoproteins. High-density lipoproteins or HDL is the good ones. This kind protects the body from heart diseases because the cholesterol is carried away from the arteries where fats could build up. It is also believed to remove other cholesterol from the arteries. This kind of cholesterol, however, should be maintained and monitored, because low level of this can also increase the risk of heart problems.





Bad cholesterol is known as the low-density lipoproteins or LDL. This kind highly contributes to the build up of plaque in the inner walls of the arteries. High levels of both compounds in the blood causes major risk of coronary diseases that could lead to heart attack.





Sources of Cholesterol





Though LDL is primarily produced in the body, the cholesterol from our food intake still contributes a lot to the total cholesterol count. Seventy five percent of our body cholesterol is produced inside and the remaining 25 percent comes from food. Almost all food that we take in everyday contains cholesterol and many of these foods contain large amounts.





Topmost of the list of food that contains large amounts of cholesterol is a food familiar to all and could be bought in almost all fast food chains and restaurants. Chicken and egg contains the highest count. These two are followed by livers, sea foods and Thanksgiving Day favorite turkey.





Unknowingly, our body cholesterol is also affected by hereditary means. There are some genes inherited from our parents or even grandparents that cause the cholesterol in our body to be too much produced.





Cholesterol Levels





Everyone should monitor cholesterol count because too much or too low cholesterol in the body bring a lot of sickness. The cholesterol count includes both the good and bad, both those produced inside the body and those that are acquired from food intake.





Cholesterol counts are determined through a blood test. Each person has a unique physicality that is why an individual should consult a doctor to know the cholesterol count that should be maintained. It is recommended especially people ages 20 and older to have lipoprotein fasting and test at least once in every five years. Consult a doctor for necessary medical routine before your cholesterol would be tested. Usually, doctors ask their patients to go on 10 to 12 hour fasting, meaning no food or pills taken. This determines the exact amount of good and bad cholesterol present in your blood and cells.





There are a lot of misconceptions about cholesterol especially with the food in take that make self-diagnosing patients worry about their health. As such, the best option is consultation to experts and living a healthy lifestyle.

About the Author:

Dr John Anne is a herbal specialist with years of experience in the field of Alternative Health Care. For more information visit Natural Cure for Cholesterol at Herbal Supplements. Also visit Cholesterol Treatment to treat High Cholesterol.

Article Source: http://www.articlesbase.com/diseases-and-conditions-articles/cholesterol-good-bad-and-to-keep-cholesterol-level-low-282971.html

3 Foods to lower your Cholesterol

Lower Cholesterol - Add These Natural Foods to your Diet

Author: Albert Lee

If you want to lower and maintain your cholesterol level, the best thing for you to do is to turn to a natural diet. It's simple, convenient and best of all, available in large quantities.



By simply reducing the amount of processed foods in your diet, you can significantly lower your blood cholesterol levels and reduce the risk of heart diseases. Here are some of the sources of natural foods to add to your diet and help lower your cholesterol:


1. Fiber


Some of the best sources of fiber are found in whole grains, cereals and oatmeal. For a natural diet, choose unprocessed grains and wheat bran for more roughage and high fiber content. Fiber is effective in lowering cholesterol levels and keeping your intestines from absorbing too much fat and sugar.


How much to get: a cup of natural fiber is enough to help lower your cholesterol level by about 5%. Go for cereals that contain oats, psyllium, flaxseed or whole grains.

2. Soy


Soy is another food product that can be easily integrated into your daily diet to lower your cholesterol. While some soy products undergo processing, they retain the healthful qualities that make soy a favorite among heart-watchers.



The reason is probably because of naturally-occurring compounds known as isoflavones, which have been shown to regulate the levels of cholesterol in the body. A study conducted in 1998 showed that isoflavones helped lower cholesterol levels from 5% to 10%.


How much to get: a natural diet to lower cholesterol should contain at least 25g of soy protein daily. Soy protein can be found in soy milk, tofu, tempeh and soy meat substitutes.

3. Fish


Fish contain a type of good fat known as Omega-3 fatty acids. These keep the blood from clotting, making sure that blood flow is smooth and healthy. Omega-3s are also known for keeping blood fat levels low.


How much to get: serve broiled, baked or grilled fish at least 3 times a week. It's also a good idea to substitute fish for other animal protein meals when dining out to keep your natural diet low in cholesterol. Choose fatty fish such as albacore, sardines, herring and salmon and serve baked, grilled or steamed.

About the Author:

To discover the best foods to lower your cholesterol, visit http://www.diettolowercholesterol101.com

Article Source: http://www.articlesbase.com/health-articles/lower-cholesterol-add-these-natural-foods-to-your-diet-150606.html