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.

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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

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Cholesterol Safe Foods

What are Low Cholesterol Foods?

Author: Nick Mutt

A high level of cholesterol is a very serious problem and it increases the risk of developing coronary heart disease as well as stroke and heart attack. Diet high in fats, smoking, drinking and leading a sedentary lifestyle are the major factors for increase in cholesterol level.

Low cholesterol foods are one of the natural ways of lowering cholesterol levels. Following a low cholesterol diet can be very effective in controlling and maintaining a normal cholesterol level. This means eating low cholesterol foods such as soy products, lean meats, nuts, vegetables and fruits are good for healthy heart.

High fiber foods are also very helpful in lowering cholesterol. Regular exercise is also a good habit if you are really trying to lower your cholesterol levels. Exercise helps in increasing HDL (good cholesterol) in the body as well as strengthens your heart muscle, helps keep your blood pressure at normal and even helps you in shedding of those excess pounds.

List of cholesterol lowering foods

1. Vegetables – They are high in dietary fiber and dietary nutrients that aids not only regulated metabolism but also balances cholesterol levels. Other benefits of eating vegetables also include the reduction of heart diseases and cancer as well as high blood pressure.

2. Fruits – This food group is also among the top food groups that lower cholesterol because they are very low in calorie content. Fruits contain large amounts of significant vitamins and nutrients that help prevent of vitamin deficiency as well as other diseases.

3. Grains, Nuts & Seeds - They are in high-energy content and dietary fiber content. This makes them effective foods to lower cholesterol level. They are also known as effective in controlling weight. Nuts and seeds contain large amounts of vitamins and minerals and are also high in dietary fiber.

4. Lean meats - Lean red meats, lean chicken/turkey meats and fish are another important foods in the list of low cholesterol. These are rich in protein, vitamins, minerals, and micronutrients that are excellent for a person's metabolism as well as in fighting off bad cholesterol.

Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.

Copyright © Nick Mutt, All Rights Reserved. If you want to use this article on your website or in your ezine, make all the urls (links) active.

Read information on How to lower cholesterol naturally. Also know Cholesterol lowering foods at Natural cures website – a comprehensive health guide for Herbal supplements and natural treatments.

About the Author:

Nick Mutt is an active writer and blogger on health related topics. He has published many ebooks on natural health.

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