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[H1353]How To Lower Cholesterol Diet

by Christo Fouche, Chr

Cholesterol is fatty molecule which is produced by your system and then dispersed throughout your body.

All Cholesterol is not bad and often you hear people talk about good cholesterol and bad cholesterol. But why do you need to lower your cholesterol? When you're Cholesterol levels get too high the fatty substance blocks the arteries and your blood pressure raises. This in return causes heart disease and will eventually lead to a premature death.

In order to live a healthier life, you need to lower your Cholesterol levels. First of all you need to check with your medical practitioner, by means of a cholesterol blood test, to see what the levels are. Once you have checked your cholesterol levels and confirmed that they are too high, you need to take some actions towards lowering your cholesterol levels. Following these steps as a preventative measure is also a good idea.

There are a few ways of doing it and the first and foremost way of doing this is by starting with a good low cholesterol diet. Although you can inherit cholesterol, it is mostly bad eating habits which cause high cholesterol.
You need to choose foods which are low in unsaturated fats. There are many foods which are low in unsaturated fats and will help you to lower your cholesterol. Fruit, Vegetables and fish are good and healthy food types which will help you to lower your cholesterol fast.

Food types which you need too avoid, or at least limit, when you want to lower your cholesterol are red meat, milk, cheese and other dairy products. Dairy products are very high in Cholesterol.
Dieting is a means of lowering your cholesterol, but there are also other factors to consider like exercise. A good exercise program is a great way to reduce the fat in your body.

I have changed my own lifestyle to a low fat lifestyle and I can still remember that when I first decided to change my lifestyle, I did not necessarily exercised much more at first, but I just became more active. I would go for long walks along the beach, and climbed up a mountain now and then. I started to walk the five blocks down to the post office instead of taking the car.

In a period of 5 months I have lost 12 kilograms, which is about 26 pounds, and I have never picked it up again. I must admit it feels great to not have to carry all that weight around every day.
The point that I want to make is that if you want to lower your cholesterol, you do not need to go through some strenuous exercise program. Just take a look around yourself and find the small things that you can do.

Lowering your Cholesterol is in your own best interest and in the interest of your loved ones. Make a wise decision today. Decide to lower your cholesterol levels.

Eating is one of the things that can affect your cholesterol level a great deal. If you have too high cholesterol, the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. In fact, if you have elevated levels of high cholesterol, a healthy diet is the one thing that you must absolutely do in order to ensure heart health.

Adapting to a Cholesterol Friendly Diet

Once your doctor has confirmed that you have high cholesterol, you can take steps to regain your health by following a low cholesterol and low fat diet. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. As an added benefit, this sort of diet will also make you feel generally healthier and more energetic as well.

You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. The effects over all will be immediate.

Following a low cholesterol and low fat diet necessitates that you must do the following:

Get less than 7% of your day's total calories from saturated fat. Your doctor may recommend less.

Receive 25-35% or less of your day's total calories from fat. Your doctor may recommend less.

Consume less than 200 milligrams of dietary cholesterol each day, or follow the limits for dietary cholesterol that your doctor sets for you.

Limit your sodium intake to 2400 milligrams a day. Sea salt is a better option, but reducing your intake of all salts is the better choice.

You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level.

Refuse foods made with harmful trans fats such as margarine, salad dressing and sauces.

Enjoy foods high in soluble fiber. These foods include:

Oats, rye, and barley

Fruits (especially try oranges and pears)

Vegetables (especially brussel sprouts and carrots)

Dried peas and beans

Avoid the Following Foods for Best Health:

High cholesterol foods can increase your level of blood cholesterol. High cholesterol foods include:

Organ meats (this includes liver, which may be eaten in small quantities)

Egg yolks

Full fat dairy products

Fried and processed foods are often high in fat and salt, which can wreak havoc on your heart health. Limit and eat only in moderation if at all:

Highly processed foods, and especially processed meats such as deli meats, sausages, hot dogs, bologna, salami and fatty red meats

All foods that are fried, especially deep fried foods

You will produce meals that have lower saturated fats when you try the following methods of food preparation:

Bake

Broil

Microwave

Poach

Steam

Grill

Roast (only if you remove fats that are melted in the process)

Lightly stir-fry or saute using low-fat and low-salt broth

Selecting your Foods

Enjoy a wide variety of foods regularly, including select cuts of meat, poultry, fish, dry beans, eggs and nuts each week.

You can further keep your blood cholesterol levels low by doing the following:

Choose chicken and turkey that has the skin removed. You can keep the skin on to seal in the juices so long as you remove the skin before eating.

When selecting meat, choose leaner cuts, white meat, and cuts that have less white "marbleized" texture. The white "marble" is fat that can increase your cholesterol.

Select fish such as cod that has less saturated fat than even chicken or other meats.

Even the leanest cuts of meat, chicken, fish, and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less.

Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol.

These factors can help you lower the level of cholesterol that is part of your normal food intake.

Article Source : Pg. 8

About Author

Both Christo Fouche & Jimmy Cox 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.

Christo Fouche has sinced written about articles on various topics from About Web Hosting, High Cholesterol and Health. Christo Fouche has been actively involved in researchingcholesterol, low fat diets and weight control programs, and have developed a fewnumber of sites including the Cholesterol Clinic and the Low Fat Diet Sites. Youcan download th. Christo Fouche's top article generates over 14800 views. to your Favourites.

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