low cholesterol diet foods

The Best Low Cholesterol Diet Plan

Author: Jam

If you want to lower your cholesterol levels, following an ideal diet may be able to help you a lot. It has been known for a long time now that the food a person eats or is accustomed to eating daily can have a direct relation in the body's cholesterol levels.


And it is important for people to lower their cholesterol levels because cholesterol has been associated with the development of coronary heart disease. The higher the level of blood cholesterol levels in an individual, the more likely it is that he will be developing heart disease later on. Aside from that high cholesterol levels can also put a person at risk of suffering from a stroke or a heart attack.


Aside from using drugs to lower cholesterol levels, following a low cholesterol diet is the next best thing to keep your cholesterol levels down. Eating more vegetables, soy products and other low cholesterol foods can be just as effective at reducing blood cholesterol as medication. A study has been able to show that a vegetarian diet can lower cholesterol by as much as one-third in just a month.


The best cholesterol-lowering diet that you can follow usually includes a hearty serving of vegetables such as broccoli and red peppers. Soymilk and soy sausages, oat bran cereal and bread as well as plenty of fruits and nuts make up a complete low cholesterol diet. Soy protein, nuts, and fiber rich food such as oats and barley can effectively cut cholesterol levels by up to seven percent.


A low cholesterol diet also requires you to minimize your intake of saturated fat by seven percent and other fat substances by 25-35 percent. It has been discovered that the best diet for avoiding coronary heart disease includes consuming non-hydrogenated (unprocessed) fats rather than the hydrogenated variety. Increased consumption of omega-3 fats from fish, fish oil or plant sources such as flaxseeds is the suggested fat intake in a low cholesterol diet. With a low cholesterol diet, one should also limit daily sodium intake somewhere in the level of 2400 milligrams daily.


A typical day on the low cholesterol diet would include a hearty breakfast of soymilk, oat bran cereal with chopped fruit and almonds, oatmeal bread, vegetable-based margarine and jam. A typical low cholesterol lunch would comprise of soy cold cuts, oat bran bread, bean soup and a dessert of fruit. For dinner, stir-fry vegetables, tofu, fruit and almonds would be the usual low cholesterol diet fare. Following this type of low cholesterol diet religiously for long periods, it is possible for one's cholesterol level to drop by as much as 29 percent in just a month.

About the Author:

Jam is a postgraduate medical intern who loves to research and write about health, particularly about diabetes.

Article Source: ArticlesBase.com - The Best Low Cholesterol Diet Plan

cholesterol lowering food

Cholesterol Lowering Foods - Heart Disease Prevention

Author: peterhutch

Little by little larger numbers of people suffer from heart disease as a consequence of high cholesterol levels. There are many factors that enable the accumulation of cholesterol inside the organism, but the major cause is considered to be unhealthy diet. Unhealthy diet and bad eating habits can considerably increase blood cholesterol levels. That’s why cholesterol lowering foods should be part of a cholesterol lowering diet.

Cholesterol is a waxy, fat-like substance found in your bloodstream and every cell in your body. First off, it is important to note that cholesterol is normal. We all must have some cholesterol within our bodies. Without out it, your body would be unable to produce cell membranes and various hormones. But here is where it gets complicated. When your body has too much cholesterol, this waxy substance starts to form blockages in the arteries, which can lead to heart attacks and strokes.

Cholesterol lowering food in combination with a healthy fit lifestyle has been proven over and over again to be one of the most effective ways of lowering cholesterol naturally.

Cholesterol lowering food should be included in everyone's diet but especially in a diet to lower cholesterol if your cholesterol is already high. Failure to include cholesterol lowering food in your diet can lead to heart attack and stroke.

Nuts such as almonds and walnuts that have a high amount of monounsaturated or polyunsaturated fat, also help lowering cholesterol. Researchers have found that nuts not only lower the total and LDL (or “bad”) cholesterol significantly, but also help maintain a desirable level of HDL (or “good”) cholesterol.

Garlic is a popular cholesterol-lowering herb that contains allin and allicin. It has antispasmodic properties that help facilitate proper digestion and absorption. Because of its quick and effective actions on the gastrointestinal tract, excess cholesterol won't be easily stored as fat since garlic tries to let the body eliminate it instead.

Oatmeal is a good source of carbohydrates and soluble fiber. Soluble fiber helps reduce low-density lipoprotein or LDL which is also called bad cholesterol. Soluble fiber acts to hinder excess absorption of cholesterol in the intestines. With its gel-like qualities, bile works with dietary cholesterol to be properly excreted by the body.

Flaxseed

Flaxseed provides alpha-linolenic acid a poly-unsaturated fat which has been shown to lower cholesterol while providing needed soluble fiber.

Olive Oil

Olive oil is one of the mono-saturated fats and studies have shown that it lowers blood cholesterol. Extra virgin olive oil is suggested to be better than other varieties.

While foods containing soy protein are no longer considered cholesterol lowering foods, they can still be part of a healthy diet. Soy protein will not harm your health, and substituting soy protein, such as tofu, tempeh, edamame, soy nuts, soy milk, soy burgers, soy cheese, and soy flour for animal protein, continues to be a wise food choice because of its high content of polyunsaturated fats, fiber, vitamins, minerals, and low content of saturated fat.

About the Author:

Read about Natural Supplements, Herbal Remedies. Also read about Natural Weight Loss and Obeslim

Article Source: ArticlesBase.com - Cholesterol Lowering Foods - Heart Disease Prevention

healthy foods for high cholesterol

Be Heart Healthy With Home Remedies For High Cholesterol

Author: Ron Shelf

Be Heart Healthy with Home Remedies for High Cholesterol

If you want your heart to be healthy and stay healthy, you need to lower down your cholesterol and what better way to start than trying out home remedies for high cholesterol? A great majority of people find it hard to lower down their cholesterol simply because these happen to be the foods they like to eat. However, if you only knew the damaging effects of high cholesterol to your body, you will be encouraged enough to try and cut down on the fat.

High cholesterol can lead you to develop damaging, if not fatal conditions. If allowed to carry on the habit without addressing it, you carry the risk of developing a fatty liver, clogged arteries, high blood pressure, and worse Myocardial Infarction. Home remedies for high cholesterol can help you lower down your cholesterol count and even prevent it from escalating to dangerous levels.

Most home remedies for high cholesterol include incorporating heart-healthy foods to the diet. One is to eat garlic or take a capsule of it twice a day. Garlic can help lower down your LDLs or your bad cholesterol while increasing your HDLs or your good cholesterol. You can also try eating ginger since this can also lower down your cholesterol as well as thin out your blood giving you improved blood circulation. Vitamin C with bioflavonoids has also been known to substantially lower down your cholesterol as well as Lecithin.

The following remedies are very common for treating high cholesterol:


1. Eat raw garlic daily.

2. Eat 2-3 apples every day.

3. Walnuts can treat high cholesterol levels.

4. Consume tomatoes, you can either eat them fresh, in a salad, or drink tomato juice.

5. Eat soy products to lower cholesterol levels.

6. Sunflower seeds are very good remedy for cholesterol.

7. Eat food that contains fiber.

8. Make a cup of lemon grass tea, add 2 teaspoons of honey and drink slowly.

9. Make a cup of tea, add 3 cinnamon sticks and drink.

10. Eat or drink grapefruit daily.


Yet other simple remedies for high cholesterol that most people seem to overlook include a change in lifestyle. This means that if you were sedentary before, be active now. Try some exercises, starting out slowly and gradually increasing the pace. Avoid habits that can just be as damaging as high cholesterol such as too much smoking and consumption of alcohol.


Try being aware of the condition because the more you know the better you can prevent it from occurring. For instance, be aware of the difference of LDLs and HDLs. Both are considered cholesterols, however, each have different types of actions. While LDLs are considered your bad cholesterol because it plays a great role in increasing your cholesterol count, HDLs are considered your good cholesterols because it lowers down your cholesterol count. Being aware of this fact alone can help you to avoid LDL-rich foods and increase your intake of HDL-rich foods. Having a high cholesterol count requires that you have a lot of money, what with the maintenance that is required to keep you alive. These simple home remedies for high cholesterol are not only cheap; they prevent your cholesterol count from increasing in the first place, saving you a lot of money and saving your life.

About the Author:
The author is the owner of www.homeremediesguru.com . For more information about home remedies for high cholesterol visit www.homeremediesguru.com/cure/high_cholesterol.aspx .

Article Source: ArticlesBase.com - Be Heart Healthy With Home Remedies For High Cholesterol

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

healthy foods to lower cholesterol

Amazing Foods For Lower Cholesterol

Author: Chad Fisher

Foods to Avoid for Lowering Blood Cholesterol

Before going into the further details of these two foods I would like to inform you quickly about the foods that must be avoided if you have high cholesterol. These are

· Biscuits

· Fatty meat

· Sausages

· Burgers

· Pizza

The reason that these foods should be avoided is that these are rich in saturated fats. The problem with these foods is that they are widely available and taste good. But theses yummy foods can cause an irreparable damage to the body organs in the long run. These foods must be replaced by their healthy alternatives

Foods to Opt To Lower Blood Cholesterol

Now I would like to give you some insight about the foods that can lower your cholesterol level

Fish & Nuts

Nuts are another source for reducing the levels LDL in the body. The reason of it being good is that it contains polyunsaturated fats. However nuts also helps to maintain the level of HDL (good cholesterol in the blood). This cholesterol is termed good because it assists the body from getting rid of excessive LDL and hinders it from absorbing in the arteries. The examples of some healthy nuts are almonds and walnuts.

It is a healthy food. It is extremely effective for lowering the levels of cholesterol in blood. The reason of its effectiveness is its content omega 3 fatty acids. This should be kept in mind that if you opt to buy processed fish, battered fish, or the one that is covered with cream, and then you are choosing a perfectly healthy food in the unhealthiest shape. Fish specifically lowers Low-density Lipoproteins (LDL) in the blood. LDL if excessive, are absorbed in the walls of artery which causes hardening of the arteries.

About the Author:

Lower Blood Cholesterol is something everyone should strive for. Learn more at http://www.signsofheartdisease.net

Article Source: ArticlesBase.com - Amazing Foods For Lower Cholesterol

good cholesterol foods

Finding a List of Low Cholesterol Foods

Author: Andrew Bicknell

A high blood cholesterol level is something that needs to be taken very seriously because it is one of the main risk factors for increased chances of arteriosclerosis, heart disease, and stroke. One of the best ways to deal with this medical condition is through diet and for most people that means finding a list of low cholesterol foods.

Fortunately it is relatively easy to separate food types into those that contain cholesterol and those that don't. Any food that comes from an animal source contains cholesterol because it is a primarily used to create and maintain cell wall membranes along with hormone production.

Food from plant sources or derived from plant sources are for the most part cholesterol free and eating fruits, vegetables, whole grains, and nuts can help significantly lower blood cholesterol levels. There is a big but that goes along with this because food preparation can significantly change whether or not that healthy food suddenly becomes a ticking cholesterol time bomb.

Recent studies into the effects of diet on cholesterol have found that it isn't always the amount of cholesterol in a particular food that is dangerous. In fact many cholesterol containing foods don't significantly raise blood cholesterol levels when eaten as is. What these studies have found is that saturated fat and Transfats are much more dangerous to cholesterol levels. When combined with high cholesterol foods in the preparation of meals these two fats can lead to dangerously high blood cholesterol levels.

This does not mean that eating high cholesterol foods is a good idea but by being aware of how to prepare your meals you can see significant reductions in your cholesterol levels. Here are some tips on how to best manage cholesterol levels through diet.

1. Avoid and eliminate foods high in saturated and Trans fats as well as avoid preparing meals with these types of fats. This is why fried foods are dangerous to anyone with high cholesterol levels.

2. Eat only lean cuts of meat in moderation. Grill or broil them to allow the fat to run off before eating.

3. The best source of protein in a low cholesterol diet can be gotten from chicken and seafood.

4. Eat fiber rich foods like fruits, vegetables, and whole grain breads and cereals. Fiber has been shown to help remove cholesterol from the body and is an important part of the digestive process.

5. Dairy products can be eaten if you choose low fat or skim products that have had the saturated fats removed or significantly reduced.

6. Increase your intake of foods containing omega-3 fatty acids. Much seafood such as salmon is rich in this vital nutrient or you can take it in supplement form.

As you can see managing this problem is much more then just finding a list of low cholesterol foods. While eating only these types of foods can decrease your risks you can do much more by understanding how certain foods and their preparation can affect cholesterol levels. The key to this is avoiding and eliminating saturated fats and Trans fats from your diet and eating those foods containing cholesterol in moderation.

About the Author:

To learn more about Low Cholesterol Food please visit the website Lowering Cholesterol by clicking here.

Article Source: ArticlesBase.com - Finding a List of Low Cholesterol Foods

lower cholesterol foods

Food Options For Lower Cholesterol

Author: Riley Hendersen

Want to eat a more heart healthy diet? Looking for ways to cut some cholesterol from your meals? Here are some options to help you make eating decisions that are better for you and contain a lower cholesterol count.

First, keep in mind that the majority of your cholesterol intake comes from animal products. These include things such as meats, egg yolks and whole milk. While trying to eat a lower cholesterol diet, you should steer clear of these foods as well as foods that contain these items in them.

Although meats do contain cholesterol, many people do not wish to avoid meat altogether in their diet. There are some sensible options to the higher fat meats available. When choosing a meat you should first trim the fat from your meat and limit your meat intake to one 3-ounce serving 5 times weekly. Ideal meats for a lower cholesterol diet include lean ground beef, lamb, veal, chicken and turkey. Meats you should avoid include bacon, sausage, hot dogs, lunch meat and processed poultry products.

Dairy products are also a group of foods that should be avoided if possible when devising a lower cholesterol diet. Of course, we all know that we need calcium in our diets and dairy products are the best way to get this calcium. So what are we to do? First, go for low-fat or non-fat milk or milk products. Other good choices include buttermilk, sweet acidophilus skim milk, low-fat yogurt, mozzarella or ricotta cheese, and low-fat cottage cheese. Dairy products to avoid include whole or 2% milk, chocolate milk, milkshakes, cream cheese, any processed chesses and whole milk or custard style yogurt.

While fruits and vegetables are generally considered a good lower cholesterol food choice, there are even some fruits and vegetables you should avoid. These include tomato sauce; spaghetti sauce; breaded, creamed or fat-fried vegetables; fruits packed in heavy syrup; sweetened dried fruits; and fried fruit snack chips.

Egg yolks are also a no-no when trying to eat a lower cholesterol diet. You should avoid eating more than four egg yolks per week, or consuming food containing more than four egg yolks per week. For less cholesterol in your diet, try cooking only with egg whites or using low cholesterol egg substitutes.

High fat foods should also be avoided when trying to eat a lower cholesterol diet. The best oils include sunflower oil, corn oil, olive oil, or peanut oil. Oils to avoid include butter, lard, bacon drippings, coconut oil and hydrogenated fats. Also, when choosing margarine, a tub is preferable over the stick form. Margarine should be made with unsaturated fats and liquid oils as opposed to saturated fats and hardened oils.

It is possible to help improve your heart health by eating a lower cholesterol diet. By knowing what foods to avoid and which foods are better for your health, you can begin to make good eating choices. When you begin to eat lower cholesterol foods, your body and your heart will thank you.

About the Author:

Still looking for a way to reduce your cholesterol? Try visiting http://www.eliminatecholesterol.com - a website providing cholesterol advice, tips and resources to included information on how to lower cholesterol.

Article Source: ArticlesBase.com - Food Options For Lower Cholesterol

cholesterol friendly foods

Children and Cholesterol

Author: Adrian Kennelly

Many people assume that high cholesterol is a problem that affects middle-aged adults only. In fact, many people don't even worry about their cholesterol when they are younger, eating all the fatty convenience foods they want, assuming that their early diet makes no difference.


Nothing could be further from the truth. More children today suffer from high cholesterol. In fact, the numbers of children who are taking cholesterol drugs is on the rise! Some studies have suggested that a childhood of poor eating choices can contribute to higher cholesterol later in life.


Besides this, many of the eating habits learned in childhood affects eating in adulthood. Children who are used to eating high-fat foods and convenience foods are more likely to make the same choices as adults. Switching to healthy foods in adulthood may be harder for children who have made less-than-heart-healthy food choices all their lives.


For all these reasons, controlling food intake and lifestyle choices even in early life can contribute to life-long heart health and good cholesterol levels.


If you have children, you can help ensure that they make the right food choices that can help them with their cholesterol levels now and later in life.


In fact, if you and other members of your family have high cholesterol, you need to introduce your children to cholesterol-healthy eating, as your children may be at an increased risk of developing high cholesterol themselves.


Luckily, it is not that hard to teach your children how to make smart food and lifestyle choices that are heart-healthy:


* Teach your children about healthy eating and cholesterol. If you have high cholesterol yourself, you may want to speak to your children about this. Informed children are better able to make smart food choices that can help keep their cholesterol levels healthy later in life.


* Let children make healthy food choices for themselves. Give your children some say about the fruits, vegetables and other foods that they like. Go through heart-healthy cookbooks with your children and let them help you decide what recipes to try.


* Be careful of the food and cholesterol attitudes you convey to your children. Children pick up emotional cues from their parents. If you treat a cholesterol-friendly diet as a type of punishment, your children will likely see it the same way.


If your children see you turn to fatty junk food when you are depressed or feeling stressed, they will likely do the same thing. Many parents are fussy eaters and pass this on to their children, which is a terrible disservice. Fussy eaters will simply not try the different healthy foods out there simply because the foods are different.


* Do not reward children with food. If your child does well at a sport or gets great grades in school, do not take them to a restaurant or for take-out to celebrate.


Give them horseback riding lessons or let them choose a toy or favorite activity instead. Many parents are tempted to keep sweet foods such as cupcakes and cakes for "special occasions" and "special treats" but this inadvertently makes children associate sugary foods with good times and vegetables with punishment or everyday life.


* Take your children food shopping - especially when you are shopping for fresh produce. Let your children choose which vegetables, fruits, and other healthy foods they would like. Encourage your children to decide which fruits and vegetables look as though they might be tasty. Treat your produce shopping trip as an adventure and your children may be more likely to eat their fruits and vegetables without a fuss.


* Monitor what your children eat. As a parent, it is your responsibility to make sure that your children eat three meals a day that include foods that are low in fats and high in nutrients. Reduce the amount of sugars and fats your children eat and limit how much junk food is allowed.


* Become involved in your child's school lunch program or cafeteria. Many schools offer less than healthy school lunches as well as vending machines full of sugary foods. At a number of schools, though, parents have banded together to force school boards to provide better foods choices for students. Use this as your inspiration to make sure that your child can make healthy foods choices in school.


* If you are worried about what your children eat, consider taking them to a nutritionist who can help teach them what they should be eating.


* Even if your child has elevated cholesterol levels, realize that growing children still need more fats and nutrients than adults. Never simply place your child on a very low-fat diet - consult with a pediatrician to find a diet plan that can help your child grow while keeping cholesterol under control. A too-low-fat diet may affect childhood development.


* Teach your children about the dangers of smoking. Smoking is a risk factor for cancers, heart disease, and high cholesterol.


* Get your children to exercise. Virtually all health experts agree that North American children do not exercise enough. This has disastrous effects on cholesterol levels and overall health. One of the best things you can do to keep your children away from the dangers of high cholesterol is to get them to exercise at least a little each day. Find an activity they enjoy and encourage them in their activity.


* If your child smokes, is overweight, or has at least one parent who has a cholesterol level of more than 240mg/dl, your child is at an increased risk of high cholesterol - even at an early age. Take you child to the doctor - especially if your child has more than one of the risk factors - for a complete check-up and cholesterol check.

About the Author:

Buy the ebook 30 Days to Lower Cholesterol to learn more on how to lower your cholesterol
Purchase it for $14.95 from the DirectoryGold eProducts Shop

Article Source: ArticlesBase.com - Children and Cholesterol

Cholesterol Busting Foods

Achieve Low Cholesterol With The Basic Tips

Author: Ray La Foy

To get your cholesterol to the right level, you need to follow a few basic rules. It takes a bit of effort to remember initially but soon becomes part of your daily routine. You must be aware that cutting down on cholesterol-rich foods does not mean cutting down on food. Once you approach this diet as just a changed one rather than a starvation diet, you can set about making it work for you.


The first step is to shop right. That means paying close attention to the labels. This could take a bit of time in the beginning, when you have to look at quite a few before you decide to buy or reject. You soon get the hang if it however and begin to automatically steer your way towards the food that is good for you.


The labels on all food packs tell you the nutritional value of the contents. You'll see how much of carbohydrates, proteins, fats, vitamins and minerals it contains. Steer clear of animal fat in foodstuffs, as well as trans fats. When you limit the consumption of saturated fats, your cholesterol levels start going down. Keep in mind that the body, too produces cholesterol so you need to offset that by cutting down a lot when you start your diet. As far as taste goes, trans fats make for better texture, consistency and taste in a lot of foods. You just need to find substitutes that appeal to you just as much which don't contain these harmful fats.


How about sugar? Start by substituting it in a few items of food, then go on to more and more as you get used to it. Honey is a natural sweetener as is unrefined sugar. Food with corn syrup is avoidable as it is high in carbohydrates. While you're at it, cut down on the salt as well, as it increases the blood pressure and together with high cholesterol, could lead to serious health risks. Processed foods like meats contain a lot of it.


Try to put "good fats" into your diet, like olive oil and avocados. Also include fruits, vegetables and fiber to aid digestion. What you need in your daily diet is a balance. Never eat till you are stuffed. Always get up from the table when you're full but feel you can eat just a little more. If you find every meal leaves you feeling too full, eat many small meals a day, punctuating your regular food with fruit breaks, soups or salads. Some people substitute butter with spreads made from sitostanol, a plant-based derivative that is supposed to curb the absorption of fat.


It all boils down to an issue of balance. Your body produces cholesterol. You've got high cholesterol. So you need to take in less than you are doing right now and maybe take in a few cholesterol-busting foods as well to keep the balance. Once you've managed a regimen that brings the cholesterol equilibrium back into your life, make sure you keep at it to make it stay that way.

About the Author:

More information on a low cholesterol diet
low cholesterol diet
http://www.lowcholesterolnow.com

Article Source: ArticlesBase.com - Achieve Low Cholesterol With The Basic Tips

Cholesterol Busting Foods

Achieve Low Cholesterol With The Basic Tips

Author: Ray La Foy

To get your cholesterol to the right level, you need to follow a few basic rules. It takes a bit of effort to remember initially but soon becomes part of your daily routine. You must be aware that cutting down on cholesterol-rich foods does not mean cutting down on food. Once you approach this diet as just a changed one rather than a starvation diet, you can set about making it work for you.



The first step is to shop right. That means paying close attention to the labels. This could take a bit of time in the beginning, when you have to look at quite a few before you decide to buy or reject. You soon get the hang if it however and begin to automatically steer your way towards the food that is good for you.



The labels on all food packs tell you the nutritional value of the contents. You'll see how much of carbohydrates, proteins, fats, vitamins and minerals it contains. Steer clear of animal fat in foodstuffs, as well as trans fats. When you limit the consumption of saturated fats, your cholesterol levels start going down. Keep in mind that the body, too produces cholesterol so you need to offset that by cutting down a lot when you start your diet. As far as taste goes, trans fats make for better texture, consistency and taste in a lot of foods. You just need to find substitutes that appeal to you just as much which don't contain these harmful fats.



How about sugar? Start by substituting it in a few items of food, then go on to more and more as you get used to it. Honey is a natural sweetener as is unrefined sugar. Food with corn syrup is avoidable as it is high in carbohydrates. While you're at it, cut down on the salt as well, as it increases the blood pressure and together with high cholesterol, could lead to serious health risks. Processed foods like meats contain a lot of it.



Try to put "good fats" into your diet, like olive oil and avocados. Also include fruits, vegetables and fiber to aid digestion. What you need in your daily diet is a balance. Never eat till you are stuffed. Always get up from the table when you're full but feel you can eat just a little more. If you find every meal leaves you feeling too full, eat many small meals a day, punctuating your regular food with fruit breaks, soups or salads. Some people substitute butter with spreads made from sitostanol, a plant-based derivative that is supposed to curb the absorption of fat.



It all boils down to an issue of balance. Your body produces cholesterol. You've got high cholesterol. So you need to take in less than you are doing right now and maybe take in a few cholesterol-busting foods as well to keep the balance. Once you've managed a regimen that brings the cholesterol equilibrium back into your life, make sure you keep at it to make it stay that way.

About the Author:

More information on a low cholesterol diet
low cholesterol diet
http://www.lowcholesterolnow.com

Article Source: http://www.articlesbase.com/non-fiction-articles/achieve-low-cholesterol-with-the-basic-tips-87512.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

Lower Your Cholesterol with Diet

Cholesterol Lowering Foods - Heart Disease Prevention

Author: peterhutch

Little by little larger numbers of people suffer from heart disease as a consequence of high cholesterol levels. There are many factors that enable the accumulation of cholesterol inside the organism, but the major cause is considered to be unhealthy diet. Unhealthy diet and bad eating habits can considerably increase blood cholesterol levels. That’s why cholesterol lowering foods should be part of a cholesterol lowering diet.

Cholesterol is a waxy, fat-like substance found in your bloodstream and every cell in your body. First off, it is important to note that cholesterol is normal. We all must have some cholesterol within our bodies. Without out it, your body would be unable to produce cell membranes and various hormones. But here is where it gets complicated. When your body has too much cholesterol, this waxy substance starts to form blockages in the arteries, which can lead to heart attacks and strokes.

Cholesterol lowering food in combination with a healthy fit lifestyle has been proven over and over again to be one of the most effective ways of lowering cholesterol naturally.

Cholesterol lowering food should be included in everyone's diet but especially in a diet to lower cholesterol if your cholesterol is already high. Failure to include cholesterol lowering food in your diet can lead to heart attack and stroke.

Nuts such as almonds and walnuts that have a high amount of monounsaturated or polyunsaturated fat, also help lowering cholesterol. Researchers have found that nuts not only lower the total and LDL (or “bad”) cholesterol significantly, but also help maintain a desirable level of HDL (or “good”) cholesterol.

Garlic is a popular cholesterol-lowering herb that contains allin and allicin. It has antispasmodic properties that help facilitate proper digestion and absorption. Because of its quick and effective actions on the gastrointestinal tract, excess cholesterol won't be easily stored as fat since garlic tries to let the body eliminate it instead.

Oatmeal is a good source of carbohydrates and soluble fiber. Soluble fiber helps reduce low-density lipoprotein or LDL which is also called bad cholesterol. Soluble fiber acts to hinder excess absorption of cholesterol in the intestines. With its gel-like qualities, bile works with dietary cholesterol to be properly excreted by the body.

Flaxseed

Flaxseed provides alpha-linolenic acid a poly-unsaturated fat which has been shown to lower cholesterol while providing needed soluble fiber.

Olive Oil

Olive oil is one of the mono-saturated fats and studies have shown that it lowers blood cholesterol. Extra virgin olive oil is suggested to be better than other varieties.

While foods containing soy protein are no longer considered cholesterol lowering foods, they can still be part of a healthy diet. Soy protein will not harm your health, and substituting soy protein, such as tofu, tempeh, edamame, soy nuts, soy milk, soy burgers, soy cheese, and soy flour for animal protein, continues to be a wise food choice because of its high content of polyunsaturated fats, fiber, vitamins, minerals, and low content of saturated fat.

About the Author:

Read about Natural Supplements, Herbal Remedies. Also read about Natural Weight Loss and Obeslim

Article Source: http://www.articlesbase.com/wellness-articles/cholesterol-lowering-foods-heart-disease-prevention-621264.html

Lower Cholesterol with Vitamins

Vitamins Help To Lower Cholesterol

Author: Darrell Miller

Vitamins help to lower cholesterol are now a proven fact. This kind of over-the-counter supplement contains no chemicals of any type. It is a natural method in achieving lower cholesterol without negative side effects or prolonged issues. Doctors have been providing chemical medication for this condition for as long as possible. They are beginning to realize this type of cure is only hindering a person's ability to actually maintain a healthy system. There are several kinds of vitamins that can greatly reduce cholesterol and be healthy as well. An individual may have been battling with this problem for many years without a solid solution. Each person's body controls their issues differently. Some doctor prescribed medication may seem to be doing the trick. Nevertheless, the more chemicals that are placed in the body the more out of whack it may become. Every person desires to have an overall collective healthy immune system. They want to live longer and stay with their loved ones. With these vitamins help to lower cholesterol, an individual will be able to do that without worry on what the chemicals are doing to their body. There are several types of vitamins that a person can achieve that will assist them greatly in achieving lower cholesterol without damaging other parts of their body.



There are vitamins in pill format that a person can obtain and take daily to assist in an over-all more healthy body and immune system. Cholest-response is a vitamin designed to directly lower the cholesterol in one's body. This can be found throughout the internet and at local health foods stores or supermarket. Niacin is another supplement that has been proven effectively to reduce the bad cholesterol in one's system. This type of supplement is extraordinary for individual's that do not wish to add unnatural chemicals into their body. Red Yeast Rice is a supplement that is designed to lower cholesterol safely and effectively. Every individual can find this type of vitamins throughout health food stores around the internet. There are various herbal medications that are safe and effective for this type of problem. It is vital to read all the information that is provided and talk to a person's doctor before beginning this type of control.



Garlic is believed to be the cure-all vitamin of the century. This can be eating in large amounts on food and even taken in a vitamin pill format. Everyone enjoys garlic on their foods; however a person may not be receiving all the benefits from this alone. An individual will be able to find garlic supplements in their health foods stores or supermarkets. Almonds are a fantastic method in a lower cholesterol solution. They not only taste fantastic and go with every meal type from main course to deserts; they will also assist an individual in reducing unwanted issues from their systems. Oatmeal not only tastes fantastic, warms the body up on cold days and fills the stomach; this meal that everyone loves is filled with vitamins that can lower cholesterol. Various types of beans are proven to lower cholesterol without massive side-effects. If a person eats these 2 to 4 times a week, the body will show signs of improvement. Foods that have an abundance of vitamins B, C and E will assist a person in lower cholesterol that is unhealthy. These foods can included but are not limited to oranges, peppers, broccoli and strawberries.



There are various side-effects and issues that are associated with prescribed medication. These pills can begin to develop liver issues, stomach problems and immune system breakdown. It is vital to lower cholesterol for an over-all happy and healthy body. Vitamins can do with just as well if not better than all prescription drugs on the market. Every person can enjoy the vitamins inside the supplements or their favorite foods. An individual can located valuable information on the internet concerning the types of vitamins an individual needs to lower their cholesterol and to manage it for the future.

About the Author:
More information can be found on the website http://vitanetonline.com/ where advice on natural supplements to help lower cholesterol can be found.

Article Source: http://www.articlesbase.com/health-articles/vitamins-help-to-lower-cholesterol-191165.html

Cholesterol Cutting Foods

Supplements Supporting High Cholesterol

Author: Sharyce Arciaga

High cholesterol is determined by taking a blood test and is responsible for many health problems, including heart disease, gallstones, impotence, mental impairment and high blood pressure.

The disease is caused by several factors, some of which can be controlled and others that cannot. It is a silent condition that does not cause recognizable symptoms. High cholesterol is frequently linked to various forms of heart disease, such as heart attacks, strokes, and artery disease. It's is often linked to a diet which is, or has been, rich in saturated fat.

The condition can affect anyone because it is a condition that affects your arteries by blocking off some of the passageway for blood to reach the heart. High cholesterol or hypercholesterolemia is defined as total cholesterol greater than 200 mg/dL with the high risk category greater than 240 mg/dL.

High levels are among the primary causes of heart disease, because cholesterol produces fatty deposits in arteries. It can be avoided by staying away from processed foods and fatty cuts of meat.

High cholesterol is the best known of all the many threats to a healthy heart. It is more common in men younger than 55 years and in women older than 55 years. This condition increases the risk of other conditions, depending on which blood vessels are narrowed or blocked. It is largely preventable and treatable. A high cholesterol reading is a total cholesterol reading over 240. It is diagnosed by a total serum cholesterol test.

This disease is something that every individual should take seriously, even if you have not been diagnosed as having it. It may be genetic, but in order for it to get it out of hand, your diet must be poor.

High cholesterol levels in the blood could affect the heart, kidneys, brain and other parts of the body and puts you at increased risk for heart attacks, strokes, and peripheral artery disease. It tends to run in families, so obviously genes play a role. High cholesterol caused by inherited (genetic) lipid disorders usually is treated aggressively at any age, often by using medications.

Treatment for the condition should not be based on a single LDL cholesterol measurement. It should be based on the average of 2 or 3 measurements. Treatment is even more critical for those who already have coronary artery disease or diabetics or those who have had a heart attack or stroke.

Treatment will depend on whether you need primary or secondary prevention. However, diet therapy is most effective for lowering cholesterol in people who have higher-than-average fat intake in their diets.

Supplement your diet with vitamins A, C and E and the mineral selenium. Supplements contain specific ingredients that support the body and help it to normalize cholesterol levels naturally, lowering total cholesterol, LDL, and triglycerides.

Supplements For high triglycerides should always be discussed with your own health practitioner. Supplements can be taken before or after meals. These are only part of Omega 3 total intake so be sure that Omega 3 foods are considered.

A recent study found that supplements containing red rice yeast and fish oil lower high cholesterol levels even more effectively than statin medications. Another great supplement is GUGGUL: (gum guggul), a resin produced by the mukul mirth tree.

Supplements as well as Omega 3 foods should be part of the calculated total intake. Supplements contain specific ingredients that support the body and help it to normalize cholesterol levels naturally lowering total cholesterol, LDL, and triglycerides.

Fish oil contains both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), while some nuts (English walnuts) and vegetable oils (canola, soybean, flaxseed/linseed, olive) contain alpha-linolenic acid (ALA).

Fish oil (omega-3 fatty acids) also may have some effect on lowering blood pressure. Fish contains omega-3 polyunsaturated fatty acids which decrease the chances of getting blood clots. Fish is a good source of cholesterol lowering foods because they help you achieve a level of good cholesterol.

Omega 3 fish oils have the benefits of fish oil without the negative impact of consuming mercury, which is unfortunately now found in pretty much all fish sources. Omega 3 fatty acids are useful for fighting disease and also preventing disease before they gain a foothold on our bodies.

Omega 3 fatty acids are important for their ability to fight a variety of disease organisms thereby improving your total health picture. They can also help with a multitude of common ailments and are available in supplements; but it is not necessary to purchase these since it is contained in many of the foods we eat.

About the Author:

Sharyce Arciaga is the Author of this Article and has been a natural health enthusiast and nutritional advocate for over 20 years. Statin medications simply not working for you? Buy a cholesterol lowering herbal supplement today! Cholesterol Herb

Article Source: http://www.articlesbase.com/supplements-and-vitamins-articles/supplements-supporting-high-cholesterol-725369.html

Cholesterol Diet Foods

Low Cholesterol Diet to Keep your Cholesterol Level Low

Author: Dr John Anne

Genetic factors and diet are the two most common reasons for high cholesterol levels in your body. Though, you may not do anything about what you inherited genetically, you can always control your diet to keep the cholesterol level low, as required by your body.





A high cholesterol level leads to building up of a waxy substance cholesterol plaque in your arteries that obstructs the blood flow. Gradually, it leads a dysfunctional organ and may be a heart attack as well. A planned cholesterol diet is essential to keep it in control. In fact, a minimum level of cholesterol is always required for your body as it helps in repairing cell membrane, and in producing some useful hormones. However, after a certain level, it is dangerous to have high cholesterol level in your body.





Cholesterol Diet





Plan your diet and see what foods can help you lower your cholesterol level. There are some foods that can lower your cholesterol; while others can help it not rising beyond the required level. Generally, you should reduce fat intake and avoid oily and fried foods. Since fats are the main sources of calories, replace the saturated fats intensive diet by natural foods such as fruits and vegetables, and more of complex carbohydrates.





Low Cholesterol Diet





Certain foods are very good for low cholesterol. You should have fish, at least three times in a week. A few kinds of sea fish contain omega-3 fatty acid that helps you lower blood cholesterol. Reduce your fat intake. A low cholesterol diet should include more of complex carbohydrates such as whole grains and potatoes. These are excellent sources of energy and these take care of the benefits that you might miss because of avoiding fats.





While purchasing food items from market that are cooked, baked or roasted, read the label carefully and see there should not be any saturated oils. In addition, have lots of natural fruits, such as fruits or vegetables. These are rich source of fiber that your body requires for many reasons. Apples, carrots, brown rice, barley and legumes form a very good low cholesterol diet. A widely recommended herb psyllium also helps you reduce cholesterol level, if taken daily.





You can also have soya to control cholesterol level in your body. Research has shown that soya milk helps in reducing cholesterol. If possible, have at least 2-3 glasses of soya milk everyday. However, there are a variety of soya sweeteners such as for ice creams or desserts. Read out the sugar content and the amount of calories in those items and select the one that don’t have too many calories.





In true sense, a low cholesterol diet does not require wholesome changes in your diet; rather, it only requires using alternative methods of preparing food. For example, if you are in the habit of having salads, try having potato salad. Cut a few boiled potatoes into thin slices and soak these into plain, low fat yoghurt. Serve these with fresh chive, or even with onions. This is a good low cholesterol diet that is an excellent source of carbohydrates, vitamins and minerals.





High Cholesterol Diet





There is no such defined or standard high cholesterol diet. As long as you take planned diet and take enough of vitamin C, even a diet that is high in cholesterol too is not bad for your body. The problem arises when the excess of cholesterol is not balanced due to lack of vitamin C, or antioxidants. The high cholesterol level leads to arteries’ blockage, and heart related diseases.


Vitamin C

If you see that your cholesterol level is higher than required, cut down on fats and oily foods, reduce the sodium content in your meals. A high cholesterol diet usually consists of meats, dairy products and foods that contain hydrogenated or saturated oils. Trans fats are particularly harmful for people who have high cholesterol. Many packed and processed foods that are available at stores contain trans fats or saturated oils, and you should avoid such products for a healthy body.





Even if you are taking required precautions with respect to your diet, ensure to have a decent intake of vitamin C. Have lots ofruits and vegetables as these are generally good antioxidants. Orange, lemon, papaya, cabbage and grapefruit are good sources of vitamin C.





If your doctor says that you should seriously avoid all fats and take minimum of salt, it means that you need to take such food items that have no cholesterol at all. Slowly, a cholesterol free diet helps you neutralize the high cholesterol level in your body. Some of the items that you can take are Orange Juice, Raw Melon, Seedless Raisins, Raw Watermelon, Boiled and Drained Asparagus, Apple, Banana, White Rice, Sweet Potato, Oat Bran, Spinach, Tomato, Cabbage, Cucumber, and Onion to name a few.

Garlic

Garlic should be integral part of your cholesterol free diet since it is an excellent product for cholesterol control. Research has shown that a clove of garlic for 12 consecutive days starts bringing down the cholesterol level to normal.

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 Cholesterol Treatment at Herbal Supplements. Also visit Home Remedies for Cholesterol for home based Cholesterol Treatment

Article Source: http://www.articlesbase.com/health-articles/low-cholesterol-diet-to-keep-your-cholesterol-level-low-282975.html

Low Cholesterol Diet Foods to Lower Your Cholesterol

Low Cholesterol Diet to Keep your Cholesterol Level Low

Author: Dr John Anne

Genetic factors and diet are the two most common reasons for high cholesterol levels in your body. Though, you may not do anything about what you inherited genetically, you can always control your diet to keep the cholesterol level low, as required by your body.





A high cholesterol level leads to building up of a waxy substance cholesterol plaque in your arteries that obstructs the blood flow. Gradually, it leads a dysfunctional organ and may be a heart attack as well. A planned cholesterol diet is essential to keep it in control. In fact, a minimum level of cholesterol is always required for your body as it helps in repairing cell membrane, and in producing some useful hormones. However, after a certain level, it is dangerous to have high cholesterol level in your body.





Cholesterol Diet





Plan your diet and see what foods can help you lower your cholesterol level. There are some foods that can lower your cholesterol; while others can help it not rising beyond the required level. Generally, you should reduce fat intake and avoid oily and fried foods. Since fats are the main sources of calories, replace the saturated fats intensive diet by natural foods such as fruits and vegetables, and more of complex carbohydrates.





Low Cholesterol Diet





Certain foods are very good for low cholesterol. You should have fish, at least three times in a week. A few kinds of sea fish contain omega-3 fatty acid that helps you lower blood cholesterol. Reduce your fat intake. A low cholesterol diet should include more of complex carbohydrates such as whole grains and potatoes. These are excellent sources of energy and these take care of the benefits that you might miss because of avoiding fats.





While purchasing food items from market that are cooked, baked or roasted, read the label carefully and see there should not be any saturated oils. In addition, have lots of natural fruits, such as fruits or vegetables. These are rich source of fiber that your body requires for many reasons. Apples, carrots, brown rice, barley and legumes form a very good low cholesterol diet. A widely recommended herb psyllium also helps you reduce cholesterol level, if taken daily.





You can also have soya to control cholesterol level in your body. Research has shown that soya milk helps in reducing cholesterol. If possible, have at least 2-3 glasses of soya milk everyday. However, there are a variety of soya sweeteners such as for ice creams or desserts. Read out the sugar content and the amount of calories in those items and select the one that don’t have too many calories.





In true sense, a low cholesterol diet does not require wholesome changes in your diet; rather, it only requires using alternative methods of preparing food. For example, if you are in the habit of having salads, try having potato salad. Cut a few boiled potatoes into thin slices and soak these into plain, low fat yoghurt. Serve these with fresh chive, or even with onions. This is a good low cholesterol diet that is an excellent source of carbohydrates, vitamins and minerals.





High Cholesterol Diet





There is no such defined or standard high cholesterol diet. As long as you take planned diet and take enough of vitamin C, even a diet that is high in cholesterol too is not bad for your body. The problem arises when the excess of cholesterol is not balanced due to lack of vitamin C, or antioxidants. The high cholesterol level leads to arteries’ blockage, and heart related diseases.





If you see that your cholesterol level is higher than required, cut down on fats and oily foods, reduce the sodium content in your meals. A high cholesterol diet usually consists of meats, dairy products and foods that contain hydrogenated or saturated oils. Trans fats are particularly harmful for people who have high cholesterol. Many packed and processed foods that are available at stores contain trans fats or saturated oils, and you should avoid such products for a healthy body.





Even if you are taking required precautions with respect to your diet, ensure to have a decent intake of vitamin C. Have lots ofruits and vegetables as these are generally good antioxidants. Orange, lemon, papaya, cabbage and grapefruit are good sources of vitamin C.





If your doctor says that you should seriously avoid all fats and take minimum of salt, it means that you need to take such food items that have no cholesterol at all. Slowly, a cholesterol free diet helps you neutralize the high cholesterol level in your body. Some of the items that you can take are Orange Juice, Raw Melon, Seedless Raisins, Raw Watermelon, Boiled and Drained Asparagus, Apple, Banana, White Rice, Sweet Potato, Oat Bran, Spinach, Tomato, Cabbage, Cucumber, and Onion to name a few.





Garlic should be integral part of your cholesterol free diet since it is an excellent product for cholesterol control. Research has shown that a clove of garlic for 12 consecutive days starts bringing down the cholesterol level to normal.

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 Cholesterol Treatment at Herbal Supplements. Also visit Home Remedies for Cholesterol for home based Cholesterol Treatment

Article Source: http://www.articlesbase.com/health-articles/low-cholesterol-diet-to-keep-your-cholesterol-level-low-282975.html