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[H295]Herbs To Lower Cholesterol

by Tony Newton, Ton

1. Reduce fat in your diet.

Buy the leanest cuts of meat you can find. Regularly substitute poultry (without the skin) and fish for red meat. Both are lower in saturated fat. Switch to low fat cottage cheese and yogurt, reduced fat hard cheeses and skim or 1 percent milk.

2. Eat no more than four egg yolks a week.

Many people don't have to worry about eating cholesterol. Normal bodies adjust to increased intake by cutting back on regular product. However, since one third of Americans are cholesterol responders their blood cholesterol does go up when they eat cholesterol. You probably don't know if you fall into this category so play it safe. Eat no more than four egg yolks a week. An average egg yolk contains 213 milligrams of cholesterol!

3. Eliminate fried foods.

Buying low fat is just the beginning. You need to institute low fat cooking methods to keep the cholesterol from sneaking back in to your diet. Remove fatty skin from chicken and turkey. Don't fry foods. Roast, bake, broil, grill or poach them instead. Use fat free marinades or basting with liquids like wine, tomato or lemon juice.Use olive or canola oils for sautéing or baking. Both are very low in saturated fat. Use diet, tub or squeeze margarines instead of regular. Watch for the term "hydrogenated," which means some of the fat is saturated.

4. Eat vegetables and complex carbohydrates.

Lowest fat foods of all are vegetables, fruits, grains (rice, barley and pasta), beans and legumes. Try substituting some of these for meat and high fat dairy products. Don't douse your pasta with butter or your potato with sour cream. Use tomato base sauces instead of cream base. Use lemon juice, low sodium soy sauce or herbs to season vegetables. Make chili with extra beans and seasonings while leaving out the meat.

5. Lose weight.

If you are overweight, the chances are almost 100% that you have a problem with high cholesterol. You can lower your LDL and elevate your HDL just by dropping some pounds.Eat fewer fatty foods and more fruits, vegetables, grains and beans and it's a pretty good bet that you will slowly but surely lose weight.

Remember there is no substitute for your physician. Make certain that you clear any new treatments with him before embarking on any radical health changes you are anticipating.

The answer, fortunately, is no. And as long as you're vigilant and a little creative, you can happily eat your way to lower cholesterol, even if you're eating out.

Lower Cholesterol Tip 1: Plan Ahead

The first step you might want to consider to lower cholesterol is getting a copy of the restaurant menu beforehand, if at all possible. Many places list their general menus online, and some will fax you a copy at your request. That way, you can see which options best fit someone suffering high cholesterol(http://www.mitamins.com/disease/High-Cholesterol.html) symptoms.

Start by looking at ?light menu? choices, which are often more portion controlled and may even have nutritional information for those who wish lower cholesterol or lose weight. Obviously, you'll want to look for items low in fat and salt, as well as those that contain vitamins and minerals. Fresh is best for anyone with high cholesterol symptoms; the less time it spent in a fridge or frying pan, the better!

Lower Cholesterol Tip 2: Promise to Stay the Course

Before you set foot in the restaurant, make a promise to yourself that you won't just eat anything that's on the table. This means if chips and salsa are presented, you avoid them, as they can create problems for your high cholesterol symptoms due to their fat and salt contents. (Remember - they're tasty, but they've been fried!). Avoid too much bread and butter as well. If you're starving, drink a full glass of water before eating on a roll; the liquid will help curb your appetite, quench your thirst, and keep yourself focused on lowering cholesterol(http://www.mitamins.com/disease/High-Cholesterol.html).

Should your table mates order appetizers, simply pass them up. Nibbling just a few could hamper your attempts to lower cholesterol levels; if you need to, sneak a bag of baby carrots and celery sticks into the restaurant with you and munch away when the server isn't looking!

Lower Cholesterol Tip 3: Watch for ?Hidden? Problems

That grilled chicken breast entr'e may look appealing, but be cautious. Ask before you order, or you may find that it's been doused in a heavy cream sauce that's laden with calories, fat, and artery clogging elements. Because high cholesterol is nothing to toy with, you need to always ask how an item is prepared; also, if there's a term with which you're unfamiliar, request to know what it means. That way, you'll be certain to choose appropriate menu items for your high cholesterol symptoms.

Lower Cholesterol Tip 4: Ask for a Special Meal

Most restaurants are happy to fix your meal to order (unless you're at a buffet.) Thus, you can ask for less salt, no sauce, or dressing on the side. The more you can control what's going into your body, the better your chances at being able to lower cholesterol while not compromising your social life!

Lower Cholesterol Tip 5: Skip Dessert

The end of the meal? you made it! But here comes the dessert tray. It's the time when many high cholesterol diets are broken.

Instead of succumbing, promise yourself something sweet when you get home, such as a fresh fruit bowl. Or, if you want, ask your waiter or waitress if there are any options such as melons or strawberries in the back. Again, you might feel awkward at first making such a request, but it's better than diving into a cheesecake that only increases your high cholesterol symptoms.

In the end, it's important to realize that even if you have high cholesterol symptoms(http://www.mitamins.com/disease/High-Cholesterol.html), you can remain in control and live the life you want.

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Both Tony Newton & Mitamins Team 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.

Tony Newton has sinced written about articles on various topics from Fitness, Build Online Business and Dieting. Tony Newton publishes the popular health and wellness website - With lots of informative articles on low carb diets, hair loss, arthritis. Tony Newton's top article generates over 1900 views. to your Favourites.

Mitamins Team has sinced written about articles on various topics from Stress Management, Soccer and Stress Management. Author Bio: Mitamins teambd@mitamins.netTargeted: High Cholesterol; Safety: Avoid Vitamins Overdose, Supplement Drug Interactions; Quality: Freshly Made with Brand Ingredients.. Mitamins Team's top article generates over 110000 views. to your Favourites.