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

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high cholesterol diet foods

Changing Your High Cholesterol Diet Menu

Author: Gloria Gangi

Changing your high cholesterol diet menu is easier than it may sound. It won't cost you as much as you think and the changes that result from it will made your life better. Your pantry will be the starting point. Here is where you may need to toss out some things and purchase substitutes but really that's all you have to do.

You need to begin by changing the things that you use such as salad dressings, and marinades, by changing these you can go a long way to reducing the amount of cholesterol in your diet. The way in which you cook your food can also change the amount of cholesterol in your diet. You will also find that when you change the way you cook your food it will taste better and be better for you.

Cooking Methods

Changing your cooking methods from a high cholesterol diet menu to a low cholesterol diet is not that hard either. By altering the way you prepare and cook food you can have a much healthier diet. Replace frying meat with broiling or grilling. The flavor of a burger, lamb chop, steak will be just as good when grilled or broiled instead of pan-fried.

Purchase a rack that you can use to drain off the fat after cooking. Whether you baked, roasted, or broiled the meat using a rack to drain off the fat before serving will help to reduce the fat content in your meals. When you baste meat during cooking use wine, olive oil, or fruit juice instead of the meat juices. This will still retain the flavor and keep the meat moist and tasty.

Planning what you are going to cook a day ahead can also help. When you cook a stew or soup for example, you will notice that after a day in the refrigerator fat floats to the top off the dish. By removing this fat on the top before serving will take you from a high cholesterol meal to a low cholesterol meal and by cooking a day before will help you also save you time in the kitchen.

Increase Your Vegetables

Vegetables have no cholesterol and by cooking your vegetables in a little bit of olive, canola, or sunflower oil makes them tasty and easy to prepare be sure to always include them as part of your meals. By increasing the amount of vegetables that you eat in a day will help you avoid a high cholesterol diet.

For desert substitute your creams and custard with fruit salads with fresh fruit and low fat yogurt. Try and avoid using canned vegetables and fruits when you are avoiding a high cholesterol diet menu, as these foods are high in salt.

About the Author:

Need more information on cholesterol and ways to reduce it then please visit:http://www.yourcholesteroldiet.com/

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good cholesterol food

Boost Your Good Cholesterol

Author: Chris McCombs

Cholesterol is a fatty substance which is found in the tissues of the body of all animals. It is found in the blood of man and animals also. Cholesterol scares every human being a lot because, a majority of the people have a feeling that cholesterol is bad. But believe me there is good as well as bad cholesterol. Good cholesterol can be increased in our body by working out for long hours.

The food that we eat contains 20% of the cholesterol in our body. The remaining 80% is manufactured by the liver. But the cholesterol that is obtained from your work out is good. Working out for this purpose has to be for long hours which extends beyond half an hour. This was discovered by a new research review by Japanese researchers.

Types of cholesterol:

Bad cholesterol that is low-density lipoprotein and good cholesterol that is high-density lipoprotein are the two types of cholesterol in our body. Too much of bad cholesterol causes heart disease. But good cholesterol helps to remove bad cholesterol. Actually bad cholesterol gets deposited on the walls of arteries and good cholesterol helps to remove this by transporting if to the liver for elimination.

In order to increase good cholesterol an individual has to take up at least two hours or work out per week. These work outs can be in the form of aerobic exercises. The exercises include walking, biking or even swimming. Brief bouts of these exercise is not helpful.

Tai Chi and art of living also promotes good cholesterol in our body. Deep breathing associated with art of living, helps the flow of blood to all parts of the body. Meditation prevents the arteries from hardening. Proper exercise and balanced diet can improve good cholesterol in an individual's body.

Changes to be made in order to boost your good cholesterol:


o Stop smoking:


As smoking brings down the level of HDL cholesterol it increases the tendency of the blood to clot. To stop this you can quit smoking. You can take your doctor's advice to stop smoking and also medication to decrease nicotine cravings.


o Maintain your weight:


Your weight is also related to your HDL level. If you exercise your way to reduce your weight it will also help in increasing your HDL level. Bring in permanent changes in your life so that you can keep your weight in a healthy array. Adopt changes in your eating habits and exercise.


o Increase your physical activity:


Regular aerobic exercise increases HDL. At least 30-60 minutes of regular aerobic activity will help you to increase your HDL level. You can even go for a brisk walk. If you are not able to take longer workouts, you can do it as smaller sessions throughout the day.

o Select healthier fats:

Fats can be included in your diet but with a limit. 25-35% of fat can be taken with your diet. You should avoid saturated fat in your diet. Also discard food that contains trans fats which boosts LDL cholesterol. Nuts, fish and foods comprising omega-3 fats are also good options to be included in your diet.

oTake alcohol in moderation:

Red wine can be used in moderation and it helps in increasing HDL level. One drink for women and one to two drinks for men in a day is the recommendation for a healthy life.


oIncrease Fiber intake:


Include food such as whole grains, bran, fruits and vegetables in your diet. These foods contain more dietary fiber. Fiber raises HDL levels and it also helps you to lose your weight.

About the Author:
Chris McCombs is a personal trainer. He runs a program called Long Beach Weight Loss. Chris owns fitness and training business Positively Fit Inc. helping people all over Southern California lose fat and get the body they want. You can learn more about Chris at http://www.socalworkout.com

Article Source: ArticlesBase.com - Boost Your Good Cholesterol

foods proven to lower cholesterol

4 Foods Which Lower Cholesterol

Author: Lauren B. Wallace

High cholesterol is not a joke. It can lead to serious life threatening complications if untreated; that it why it is important to maintain a healthy diet and a healthy lifestyle. When it comes down to a healthy lifestyle, daily exercise is a must. As for healthy eating habits, here are a few foods which are proven to lower bad cholesterol (or LDL).

Oatmeal is one of the most well known and beneficial LDL lowering foods. This particular product contains soluble fiber which reduces your low-density lipoprotein (LDL). Soluble fiber can also be found in kidney beans, apples, rears, barley and prunes. The walnut is yet another cholesterol lowering food. This particular nut is made up of polyunsaturated fatty acids which are proven to not only reduce bad cholesterol but also keep blood vessels healthy and elastic. However, given that walnuts are fattening, a simple 2 ounce serving each day will be enough.

Third LDL lowering food is fish. It has been proven that all fatty fish are rich in omega 3 fats. What these omega 3 fats do for our bodies is reduce blood pressure, reduce the risk for blood clots, and lower bad cholesterol. Some of the highest levels of omega 3 fats can be found in mackerel, lake trout, herring, sardines, albacore tuna, and salmon. Just be sure to bake or grill the fish in order to reap the most health benefits.

Last but not least, olive oil has been known to reduce LDL. This particular product contains a rich mixture of antioxidants which lower bad cholesterol and leave the good cholesterol untouched. The Food and Drug Administration recommends two tablespoons (23grams) of olive oil each day. You can incorporate this product in your diet by sautéing your veggies in it or mixing it with vinegar as salad dressing. These are just a few of the most beneficial LDL lowering foods.

About the Author:

Lauren S. Johnson writes health articles about fitness and nutrition.

Some of her favorite passions include studying the medicinal benefits of herbal remedies for antidepressants,

diet pills, and hoodia gordonii.

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cholesterol safe foods

Lower Cholesterol Naturally and Safely Reduce Risk of Heart Disease

Author: Arthur Nelson

Have you been told by your doctor to lower cholesterol levels through your diet? Or are you one of millions of Americans that realize, heart disease has reached epic proportions in this country and are looking for natural ways to lower cholesterol? Don't distress; there are several ways to lower cholesterol without prescription statin drugs and their possible dangerous side effects.



"High cholesterol" is actually a misnomer for the improper balance between HDL cholesterol (most commonly referred to as "good" cholesterol) and LDL cholesterol (the "bad" cholesterol because it is the major cause of blockages in blood vessels, leading to heart attack and stroke). When the LDL cholesterol level is extremely elevated in relation to the HDL cholesterol level, your doctor may prescribe statin drugs such as Lipitor or Crestor, and recommend you to try a lower cholesterol diet, to bring these cholesterol numbers back into a more proper and safer range.


Cholesterol from food is hard to get away from, even though you may be watching your diet. All foods of animal origin contain cholesterol, especially including eggs, red meat, and shrimp. Generally, foods that are high in saturated fats or trans fats should also be limited. These include foods you may not even think of, such as: grilled cheese sandwiches, margarine, potato with butter, and even chicken pot pie. Fortunately, a national campaign has recently eliminated trans fats from being used by the many fast food restaurants. This will surely reduce some of the high cholesterol numbers across the nation over the long run.


Lowering cholesterol through your diet is a good start to "lower cholesterol," but other things can be done to affect your goal. You can lower cholesterol through more exercise. But exercise alone will not reduce cholesterol, lower cholesterol must be attacked from within the body. It has been discovered that several herbs and vitamins can be used in combination with your diet to lower cholesterol.


Guggul, cayenne, policosanol, garlic, vitamin C and niacin are just a few of the herbs and vitamins that have been clinically proven to bring cholesterol levels back into a proper and safe range. Lowering cholesterol naturally with these herbs and vitamins, in conjunction with diet and exercise, have been shown in medical studies to reduce high LDL cholesterol and increase HDL cholesterol levels within 30-60 days. Studies have also documented that use of these herbs and vitamins while taking statin drugs, resulted in a more rapid correction to proper cholesterol levels than taking statin drugs alone. You can get more cholesterol information that will help you lower cholesterol at my website, www.GreatNewsHealth.com. We can all benefit from lower cholesterol, which will lead to a longer, more enjoyable, and productive life for everyone.

About the Author:

Lower cholesterol is the most efficient way to avoid serious health problems such as heart attack and stroke. Visit my website, www.GreatNewsHealth.com to learn more ways to combat this dangerous killer, along with the best natural cholesterol remedy available today. Take responsibility for your own health today; you won't regret it.

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Supplements for Lowering Cholesterol

Through the previous post these 3 supplements may help lower your Cholesterol naturally. Please be sure to read and follow directions.

Foods to Control Cholesterol (Avoid and Add)

Controlling Cholesterol-20 Point Plan

Author: Alphonso Smith

Controlling Cholesterol

To decrease saturated fats in your diet:

• Read labels on food packages. Don’t look only for cholesterol content. Look for saturated or hidden fats. This especially applies to commercially baked goods such as cakes, pies, cookies, doughnuts, crackers and chip
  
  
• Replace butter with vegetable oil. Use canola, corn, sunflower, safflower, soybean and olive oil in food preparation. Avoid hydrogenated soybean or cottonseed oil.

• Use skim or low-fat (1 percent) milk.

• Shun products containing palm or coconut oil.

• Eat low-fat cheeses such as part-skim mozzarella.

• Instead of ice cream, choose ice milk, sherbet or low-fat yogurt.

• Trim all visible fat from meat. Select lean cuts of beef, veal or pork.

• Avoid high-fat meat products such as hot dogs, hamburgers, bacon, sausage, bologna and salami.


• Eat more chicken and turkey (with skin removed) and more fish.
• 
  Choose turkey, lean roast beef, lean ham and water-packed albacore tuna fish for sandwiches.



• Prepare more meals that use meat sparingly. Soups, stews, stir-fry meals and pasta dishes call for more vegetables and carbohydrates and less meat.
• 
  Broil, bake or steam foods instead of frying them.




• Make you own salad dressings, using less oil.

  
  

To decrease cholesterol in you diet:

• Limit your consumption of egg yolks to one or two a week.
• 
  Use egg whites and Better than eggs product in food preparation.





• Eat moderate portions of lean meat, fish and poultry. Keep your daily consumption at about 6 ounces.

  
  
• Avoid organ meats (liver, kidneys, sweetbreads etc.





• Eat fewer commercially baked products (cakes, pies, cookies, doughnuts, crackers and chips),

  
  

• Regular physical exercise can help increase the level of HDL—or good—cholesterol.

  
  

You can do a number of things to improve your cholesterol level. Eating healthy

Food can help lower your LDL cholesterol level. You can lower your risk by quitting smoking, losing weight and exercising.

The American Heart Association is an excellent source of information at a very low cost. If you have access to the internet, a good wbsite for information is the National Heart, Lung and Blood Institute at www.nhlbi.nih.gov.

Try these::Fish, poultry without the skin; lean beef pork and lamb, turkey products, instead of Sausage, bacon, organ meats(like liver) Nonfat or low-fat milk instead of
Whole milk. Sherbet, sorbet, fat-free ice cream instead of Ice cream. Egg whites, egg substitutes,(better than eggs) instead of Egg yolks.Raw or steamed vegetables instead of Buttered or fried vegetable. Baked potatoes instead of French fries.Clear soups instead of Creamed soups. Unsaturated vegetable oils: olive, corn, canola oil palm oil, lard, bacon fat instead of Saturated fats: butter, coconut oil. Angel food cake, reduced-fat cheesecake instead of regular Cheesecake. Pretzels, air-popped popcorn, fat-free Potato chip instead of regular popcorn or regular Potato chips. Pancakes or cereal with nonfat milk,Bagels, English muffins instead of Pastries, doughnuts.

Attempt to lower your cholesterol level by changing your diet. There is always medicine if all else fails. Consult your physician

About the Author:

The Author Alphonso Smith is and has been for 20 years a personal security design specialist. Has two books in the works. He also is a fledgling internet marketer Check out our website: <"http://www.good healthmatters.blogspot.info

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Foods To Bring Down Cholesterol

How to Lower Cholesterol: Lower Cholesterol Naturally With Holistic Lifestyle Modifications

Author: Steven R Arnold

There are no hidden secrets concerning how to lower cholesterol. It simply requires the planning and initiation of positive lifestyle modifications in terms of diet, exercise and stress management. Your eating and exercise habits are what has caused your cholesterol levels to become elevated – and they are also what will bring your cholesterol levels back into check. Yes, there are some drugs manufactured by multi-billion dollar pharmaceutical companies that can help in reducing cholesterol levels, but your first line of defense against high cholesterol is a healthy diet and lifestyle. You can effectively bring down cholesterol naturally by following the helpful tips below:

Avoid high cholesterol foods:

High cholesterol foods cause increased levels of low density lipoproteins (LDL) that carry cholesterol to build up a waxy plaque on the interior of your arterial walls. This is called hypercholesterolemia, the cause of atherosclerosis, and is characterized by the following:

• Your heart has to work harder to pump blood through the narrowed arterial openings;


• With the restricted blood flow, your body parts, tissues and organs become starved for oxygen and nutrients;


• Your arteries become stretched and weakened;


• Your probability for congestive heart failure, myocardial infarctions, strokes and kidney failure all significantly increase;


• You take years of enjoyment away from your life and from those that love you.

List of high cholesterol foods:

• All foods with even moderate levels of saturated fats;


• All foods with any level of Trans fats;


• Fat red meats;


• Goose and duck meat as well as turkey and chicken;
  
• All organs from animals;


• Dairy products that have not had the fats removed from them;


• Shellfish;

Also be sure to avoid excessive alcohol consumption and high-sodium food sources. Paying strict attention to your diet for lowering cholesterol will add fun-filled and healthy years to your life.

Exercise some every day:

Exercise is a vital component for healthy living. Exercise stimulates your metabolism and helps you to lower cholesterol naturally. Blood, along with the oxygen and nutrients that it carries, is delivered more efficiently. Your heart, a muscle itself, becomes stronger and better able to perform its never-ending duties. Your perspiration increases and helps you to flush out toxic buildups inside of you. Your probability for development of every disease is lessened significantly. You will look, feel, think and act better with daily exercise.

Manage your stress levels:

Untamed stressors contribute significantly to the development of every disease in existence. You can manage your stress effectively with attention given to your well-being. Study the pleasing techniques of meditation. Learn Yoga. Take some classes in Pilates. Pray. There are various ways to increase the calm in your life and capacitate yourself to thrive for many years to come.

Learning how to lower cholesterol is as simple as intending to love yourself by eating wholesome foods, exercising every day and managing your stress levels. It should go without saying that smoking is also disallowed. Take control of your health beginning today and experience the liberation that rapidly comes with your new holistically-healthy lifestyle. Enjoy!

About the Author:

Steven R Arnold is editor of http://fatsense.com



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