At one point or another many of us have been told that we have high cholesterol in our blood and we need to adjust our diet.
Well, that's always good to know, but how exactly does one creat an optimal cholesterol-lowering diet, especially one that fits your tastes and budget enough to live with for life?
First, of course, you should go through the labels on the foods you currently eat to eliminate the ones high in cholesterol and saturated fat. Both contribute to high cholesterol blood levels.
You should counsume no more than 300 mg of cholesterol per day, no matter what your current cholesterol level. When trying to lower blood cholesterol, you should try keeping it below 200 mg per day.
Saturated fat is a bit more difficult to calculate with precision, but keeping it as low as possible is advisable. Basically, one gram of saturated fat for every 100 calories of a daily diet is the acceptable upper limit.
Foods to avoid or seriously cut back on include anything with animal fat for any kind.
This includes eggs, milk, and the fat found in meat.
Additionally, avocados and nuts can contain sufficiently high amounts of cholesterol to cause problems, so they should be restricted as well.
Fresh fruits, vegetables and whole grains are all extremely low in cholesterol and can be consumed freely.
However, these alone don't provide necessary protein, and some fat is necessary to any diet.
Subsstitution is therefore necessary to achieve a nutritious and well balanced diet.
Liquid vegetable oils are better than solid, partically hydrogenated vegetable oils, which are better than animal fats.
Lean meat is better than fatty meat, skinned chicken is often better than beef, egge whites are better than egg yolk and so on.
Learning your dietary alternatives is essential to crafting a low cholesterol diet you actually want to eat.
Remember that you don't have to elimiate all high cholesterol foods permanently from your diet. You just have to eat them as treats instead of everyday foods.
In addition, explore the full range of foods open to you, as there are many flavorful alternatives to a diet of unrelieved oatmeal. Creating a varied diet fitted to your tastes and lifestyle is a vital component in maintaining your cardiovascular system and long term health.
Lowering Cholesterol With Diet
Eating a good balance of different types of foods and exercising have long been recommended for keeping our cholesterol levels in check. High levels of cholesterol have been linked to heart disease. When these measures alone are not sufficiently maintaining the cholesterol levels then cholesterol medications may be required. If you need to take these then it is important that you are aware of what these cholesterol medications are and how they work.
All forms of cholesterol medication work in a similar manner. In our blood we have a mixture of lipids, including LDL, HDL and triglycerides. LDL is actually the form of cholesterol that we need to reduce. HDL cholesterol, on the other hand, can be classed as a beneficial form of cholesterol that the body needs to function properly. The cholesterol medications all work to reduce the levels of LDL and triglycerides in the blood and, in some cases, raise the levels of HDL.
The main types of cholesterol medications are HMG CoA reductase inhibitors, such as statin, nicotinic acid or niacin, fibric acid derivatives or fibrates and bile acid sequestants. The effects that each of these cholesterol medications has on the body varies and each one is specifically designed to address the cholesterol and triglyceride levels that are in the blood and those that are absorbed by the body. One is best for one person who needs to lower both their LDL and triglyceride levels is not going to be effective for someone who requires their levels of HDL to be increased. It is important to be sure that you are taking the right one.
Statin has been shown to be the most successful of the cholesterol medications in reducing the amount of LDL that a person has in their body as it inhibits the HMG CoA reductase. This is responsible for creating cholesterol in the body. Statin is most frequently prescribed in patients who are at greater risk of heart disease and strokes. There is medical evidence that statin also proves extremely effective at maintaining low levels of LDL cholesterol and triglycerides in people who have had a heart attack and significantly lowers the chances of them having another. Statin also works to increase the amount of HDL cholesterol in the body and any side effects are minor.
Nicotinic acid, or niacin, is probably better known as vitamin B. This nutrient can be supplied by eating a healthy diet but additional amounts in cholesterol medication have proved effective in raising the HDL cholesterol levels in the body.
In cases where the triglyceride levels in the blood are too high fibric acid derivatives or fibrates are extremely effective at reducing them. This type of cholesterol medication works by lowering the amount of VLDL, a form of LDL cholesterol high in triglycerides, in the liver. This VLDL has been linked to pancreatitis as well as different forms of coronary heart disease.
The other type of cholesterol medication that is effective at reducing the LDL levels is bile acid sequestrants. The liver uses cholesterol to create bile acids. The bile acid sequestrants actually work by preventing the return of these bile acids from the intestines to the liver. The liver therefore makes more bile acids and the LDL cholesterol level is lowered. Often statin or niacin is taken in conjunction with bile acid sequestrants to achieve the overall levels required.
According to the National Cholesterol Education Program, there are over 9 million Americans who are taking cholesterol medication. While these drugs can be extremely effective it is also important that people are far more aware of the importance of eating a balanced diet and taking regular exercise.
Disclaimer: The information above should not be interpreted as medical advice. Please talk to a qualified professional for more information about cholesterol.
Both Donald Urquhart & Heather Colman are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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