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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cholesterol diet foods

Benefits Of Eating A Low Cholesterol Diet

Author: Julia Carmichael

The liver makes most of the cholesterol in the body, but dietary cholesterol plays an important role in controlling all the cholesterol levels in the body. The levels include the total cholesterol and the good and bad cholesterol.


Good cholesterol, the HDL (high-density lipoproteins), protects the heart by helping to transport excess cholesterol from the arteries back to the liver for breakdown and disposal.


On the other hand, the bad LDL (low-density lipoproteins) cholesterol builds up plaque that clogs the arteries and hinders normal blood flow.


A low cholesterol diet should not only reduce the total cholesterol and LDL levels, it must also increase the HDL level at the same time.

Dietary Cholesterol


The main sources of dietary cholesterol are animal-derived foods rich in cholesterol and saturated fats, such as organ meats, egg yolk, butter and other full-cream dairy products. Trans fats (as those in deep-fried foods) and hydrogenated fats (as those in bakery items) are the other culprits.


In a low cholesterol diet, you would replace saturated fats with polyunsaturated and monounsaturated fats such as oils of olive, canola, peanut, flaxseed, sunflower, and so on.


Fats to Avoid


As far as trans fats and hydrogenated fats are concerned, it is advisable to avoid them as far as possible, which means taking away French fries, crispies, cakes, cookies, pastries, and ice-creams from the low cholesterol diet menu.


Recommended Low Cholesterol Diet


Foods that should make an essential part of a low cholesterol diet must come from the following food groups:


Cereals and grains: Whole-wheat bread, unpolished rice, and oats-based cereals are foods that are rich in fiber, which helps sweep away the bad LDL cholesterol from the blood. In a low cholesterol diet it is essential to replace white bread and other refined, polished grains with whole-grain varieties.


Nuts and seeds: Nuts like almonds, peanuts, walnuts and seeds like flaxseeds are rich in antioxidants (such as vitamin E and selenium) and in good fats, called omega-3 fatty acids, which protect the heart by increasing the HDL level.


Nuts and seeds are also a rich source of fiber. The best way to include flaxseeds in a low cholesterol diet is by grinding them and sprinkling over cereals and salads.


Fish: Non vegetarians can choose to have a fatty cold-water fish such as salmon or tuna twice a week to get a rich supply of omega-3 fatty acids.


Beans and legumes: Beans, legumes and lentils are rich sources of protein and fiber and are low in fat content. They make an ideal substitute for meats. Soy cheese (tofu) is another good meat substitute in a low cholesterol diet.


Fiber-rich foods: Foods like oats, barley, psyllium, apples, pears, prunes, kidney beans and Brussels sprouts are rich in soluble fiber, which acts like a broom to sweep out the cholesterol from the arteries.


Fruits and vegetables: Fresh fruits and vegetables are loaded with fiber, antioxidants, flavanoids and plant sterols, all of which help lower cholesterol and raise HDL level. Some 8-10 servings of fruits and vegetables should be included in the daily low cholesterol diet.


Garlic, onion: Some people believe garlic regulates liver functioning and dissolve the cholesterol deposits in the arteries. Others swear that including just half a raw onion in the daily low cholesterol diet can lower LDL level and increase HDL level.


Following a low cholesterol diet, with regular exercise, and cutting out on meats, full-cream dairy products, deep-fried foods and bakery items, can go a long way in lowering total cholesterol. Similarly, it lowers LDL cholesterol levels while raising the HDL level.

About the Author:
Get the latest in low cholesterol diet know how from the only true source at http://www.lowercholesterollog.com. Check out our low cholesterol diet pages.

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worst foods for high cholesterol

High Cholesterol Foods To Avoid

Author: Andrew Bicknell

For those who suffer from high cholesterol the best and first way to control and lower their cholesterol levels is through their diet. But many people are confused as to what constitutes a high cholesterol food they need to avoid and a low cholesterol food. This is because there is a difference between dietary cholesterol and blood cholesterol.

Generally most health guidelines recommend that dietary cholesterol not exceed 300 mg per day for most healthy people, but if one suffers from high LDL blood cholesterol levels then this intake should be not more than 200 mg per day.

Cholesterol, a waxy like substance, is only found in animal meat and tissues and its sources include red meat, eggs, fish, poultry, and dairy products. On the flip side any food derived from plant sources is cholesterol free, including high fat plants food sources such as avocado\'s and peanut butter. This is where the confusion usually happens because eating large amounts of vegetable oil, which is virtually 100% food fat, can significantly raise blood cholesterol levels, particularly when eaten with high cholesterol foods.

The fact is that blood LDL cholesterol levels are highly influenced by the amount of saturated fat that one eats. There is a relationship between the amounts of saturated fat one eats the LDL cholesterol levels in the blood. For every one percent increase in calories obtained by eating saturated fat, blood cholesterol levels go up around two percent. Conversely for every one percent decrease in saturated fat intake cholesterol levels will reduce about two percent.

The thing to remember when it comes avoiding high cholesterol foods is that while doing so will decrease LDL cholesterol levels, reducing saturated fat intake has a bigger impact on these levels then many people are aware of. This does not mean that those who suffer from high cholesterol can eat high cholesterol foods, but they should be aware that there is more to reducing cholesterol then just this one thing.

The reason for this confusion with the way cholesterol can increase in the blood stream is the way many foods are cooked and/or served. Let\'s look at one of everyone\'s favorite breakfasts; bacon/sausage and eggs. We all know that eggs are high in cholesterol, but what we don\'t know is that the cholesterol in eggs has a small impact on blood cholesterol levels. It\'s the high amount of saturated fat in the bacon or sausage that has a far larger impact on LDL cholesterol levels.

Another culprit is deep fat fried foods. Many foods are for the most part harmless until they are breaded and fried in hot oil. In fact, many fish and seafood choices are considered to be good for us because of the omega-3 fatty acids that they contain, but as soon as they are deep fried and eaten any benefits are cancelled by the saturated fat that raises bad LDL cholesterol.

When it comes to high cholesterol foods to avoid it is important to remember that these types of food aren\'t necessarily bad in and of themselves if eaten in moderation. The real problem occurs when they are combined with high levels of saturated fat, which has a more profound effect on blood cholesterol levels.

About the Author:

To learn more about Low'>http://ezinearticles.com/?High-Cholesterol-Foods-to-Avoid&id=746064">Low Cholesterol Food please visit the website Lowering Cholesterol by clicking here.

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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.

Cholesterol Foods - 2

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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Cholesterol Foods

Low Cholesterol Foods: Reducing Cholesterol Levels Naturally by Eating the Proper Foods

Author: Steven R Arnold

Always choosing low cholesterol foods is the most direct and natural way to ensure that your cholesterol levels remain in the acceptable range to promote longevity and vitality. Hypercholesterolemia is an enemy of your body from head to toe.

There are very few if any symptoms until it has advanced to a problematic state. You need to intervene before you have to. Your diet for lowering cholesterol can be your saving grace from developing atherosclerosis and the major health issues that can arise from it.

High cholesterol foods are killing people all across the planet everyday in record high numbers. Many societies that were traditionally plant-eaters have adopted the American way of eating and are now suffering, as we are, from the long-term effects of food choices that are high in saturated fats, Trans fats and LDL cholesterol. Here are the foods that you need to avoid with great intent:

• Foods high in saturated fats;


• Foods with any Trans fats;


• Fatty red meats;


• Pork, duck and goose meats;


• Animal organs;


• Shellfish;


• Poultry including turkey and chicken;


• All dairy products unless they are low-fat or non-fat varieties;


• High sodium foods;


• Excessive alcohol consumption;

Low cholesterol foods are the foods that nature has intended for us. Through erroneous thought and misinformation, we have become the most artery-clogged and obese nation on the planet. We are also influencing the rest of the planet to eat and act like us – which is killing them as well. The bottom line is that we all should be eating foods like:

• Any plant including all vegetables, fruits and legumes;


• Whole-grain pastas and breads;


• Wild rice;


• Any plant sprouts;


• Any whole food that requires no label;


• Salmon and other fish that are rich in super-healthy Omega-3 fatty acids;


• Water, water and more water;

How to lower cholesterol naturally is all about what you eat, how much you get up and move, how you deal with the issues that stress you - and how much you assist your body to keep itself clean on the inside by flushing with water and intending to breathe deeply. Reducing cholesterol is a wonderful way to enhance the health of your entire family – and who doesn’t want that above all else?

Choosing low cholesterol foods in conjunction with daily exercise for at least 20 minutes will very rapidly change all areas of your life. You will almost instantly begin to feel, and see, the differences in your body. Your thoughts will be clearer and quicker. Your skin will be smoother. Your muscles will become stronger. Your fat storages will melt away. Your spark for living will blossom. Your stressors will seem minimized. Everything in life will take on new, vibrant meaning as soon as you commit to a healthy lifestyle based on low cholesterol foods and daily exercise. Enjoy – and congratulations!

About the Author:

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



The Healthy Heart Series of Essential Knowledge Guides is a new audio book series that will show you how to naturally lower your cholesterol, blood pressure and blood glucose numbers safely and easily.



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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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