Ways To Lower Cholesterol Levels

There are different ways to lower cholesterol. Before studying the methods to decrease cholesterol levels we will first try to understand what cholesterol is and what is its significant role in our body. Cholesterol is a kind of wax-like material that is used by our body for the protection of our nerve fibres, and is also used to create cell tissues in our body. It is also beneficial in the production of certain types of hormones in our body. The requirement of cholesterol by our human is fully produced by our liver. Our body also takes cholesterol directly from the meals that we eat.

The sources of cholesterol from meals features egg, take advantage of, meat and all types of take advantage of products. The main thing that you should know about cholesterol is that you should keep the stage of cholesterol under management. It should be neither higher nor low than necessary. Maximum cholesterol is very dangerous for our health. Here is ways to lower cholesterol.

A high cholesterol stage raises the risk of heart stroke and cardiac arrest in our body. You should remember that cholesterol is of two types, excellent and bad. Good cholesterol is essential for our body and bad cholesterol impacts our body adversely. Therefore it is crucial to keep bad cholesterol under management.

Ways To Lower Cholesterol

ways to lower cholesterol There are different ways to lower cholesterol levels in our body. There are also many drugs that are available in the market to decrease the stage of cholesterol. You should take these drugs only upon appointment with your physician. But you should always keep in mind that cholesterol management drugs are beneficial only when you should also modify your lifestyle. The first ways to lower cholesterol should always be a modify in your lifestyle – such as dieting plan modify and using a physical fitness schedule.

But in case you don’t get any benefit from changing your lifestyle, then you are necessary to have some ways to lower cholesterol. These drugs should be taken along with fitness. Only then these drugs may help in decreasing the stage of cholesterol.

Ways To Lower Cholesterol Using Drugs

ways to lower cholesterol levels Before starting this type of drugs, you should take advice from your physician and stringently do as instructed. Only then you can succeed in keeping the stage of cholesterol under management. And once you have achieved an excellent healthy lifestyle, you can then consider other normal ways to decrease cholesterol levels.

Like most people who have high-cholesterol, you may want to find a normal ways to lower cholesterol levels. For sure when you went to see your physician, you were certainly told to modify your eating plan and to have a physical fitness. These are two staple items that you can do to help you decrease your cholesterol.

While these two methods are practical and possible ways to lower cholesterol, still sometimes there are moments that you overlook doing it for some legitimate reasons like attending parties or when you are down with flu. These two predictable situations will lure you to eat the wrong meals, and of course when you are ill, you are only restricted to your bed.

So this leaves you with another means to create certain that while you are in a party or when you are ill, still your human is protected from having high cholesterol. If you have heard of normal cholesterol decreasing supplements, then perhaps you know ways to lower cholesterol.

Read More

How Does High Cholesterol Affect the Body?

How Does High Cholesterol Affect the Body?

Cholesterol is a wax like substance made in the body by the liver. It is required in balanced quantities to assist in various body functions. However, when there is imbalance in this it negatively affects the body.

When you have more of fats in your diet then there are chances that there will be more of LDL or bad cholesterol in your blood stream. This condition is termed as high cholesterol. Bad cholesterol is dangerous because it clogs the blood vessels and thus creates blockages in the arteries. Arteries perform the job of pumping the blood. Body has many arteries which pump oxygen rich blood. Due to high cholesterol levels the arteries have fatty deposits which can create obstacles or blockages and the heart starves for the required blood. This is a fatal condition and increases the risk of cardiac arrests and stroke. It is therefore important to keep the cholesterol in the required or limited range in the body.

Now, since it is clear that high cholesterol can affect the body in a negative way, it is important to know what is required to be done to avoid such a health risk. Eating healthy foods which are nutritious but are low in fat, avoiding animal fats and leading a healthy lifestyle with proper exercise regime can give good health results and can maintain balance in the levels of cholesterol. 

Read More

Dietary Fat, Diet And Cholesterol

Dietary Fat, Diet And Cholesterol : Diet control is a very important part of cholesterol treatment. In some cases, the doctor starts a high-cholesterol patient on a diet first, observes him for a specified period, and then starts the medication, if at all required. Even if a patient has to take cholesterol-busting medicine, he must make suitable changes to his diet.

Now, most of the cholesterol build-up occurs because of excessive consumption of dietary fat or from consuming the wrong type of dietary fat. Here are very important facts about fats that can help you choose wisely and reduce your cholesterol levels:

Section 1: About dietary fat

Americans typically consume 5 times of the recommended daily dietary fat intake, and the result is that their cholesterol levels shoot up. Their habits need to change and they must reduce their fat consumption. However, before chopping and changing, it is essential to understand the components of dietary fat.

Dietary fat, a small quantity of which is needed daily, is made up of:

a. Saturated fats

b. Unsaturated fats - 

Unsaturated fats are broken down into polyunsaturated and monounsaturated fats.

The food that you consume contains a mix of both these fats. Then, fats are further processed and called different names and it is important to understand the good and bad fats before you limit or change their consumption pattern:

The bad fats

Saturated fat, which is found in animal foods like cheese, butter, dairy products, fatty meats, egg yolks, is considered harmful. It is also found in processed foods and in take-away foods. Saturated fat enhances Low Density Lipoprotein (LDL - the bad cholesterol) levels and your total cholesterol levels.

Trans fat is a fat that that is naturally present in animal foods. However, most trans fats are created while processing food by way of partial hydrogenation of unsaturated fats. Foods become easier to cook in hydrogenated unsaturated fats. Trans fats' consumption causes a double whammy - it increases your bad cholesterol (LDL) and reduces the good cholesterol (HDL, or High Density Lipoprotein). These fats are also known as solid fats because they become solid at room temperature. Some examples: beef fat, pork fat, butter, stick margarine.

The Good Fats

Monounsaturated fat is known to improve good cholesterol levels and reduce the total cholesterol level. However, before you rush to include monounsaturated fats in your diet, know that these fats are found in calorie-rich food like nuts, peanut oil, olive oil and mustard oil, and so their consumption must be moderated. Also, know that monounsaturated fats must not be combined with saturated fats to reduce or regulate calorie-intake.

Polyunsaturated fats improve good cholesterol levels and help reduce risk of heart disease. They are found in plant-based oil and food such as olive oil, corn oil and safflower oil. Omega-3 fatty acid, which is a type of polyunsaturated fat, is considered to possess heart-related benefits and is found in some types of fish, flax seeds and flax seed oil.
Monounsaturated and Polyunsaturated fats remain liquid at room temperature.

Section 2: Diet Strategies

The first thing you have to realize and accept is that your body needs a small amount of fat daily. The amount that your body needs is best decided by a qualified dietician. According to a paper put out by Penn Medicine (University of Pennsylvania Health Medicine), the dietary fat required by the body must be split up into 3 parts of saturated fat, monounsaturated fats and polyunsaturated fats. Monounsaturated fats should be consumed the most, polyunsaturated fats follow with a lesser percentage, and the lowest percentage is reserved for the saturated fats.

The goal is to cut down on foods that contain high amounts of saturated fats and trans fats. Create a daily diet that contains foods rich in monounsaturated and polyunsaturated oils. Remember to restrict the dietary fat to as much as is prescribed by your nutritionist or physician. While planning your diet choose foods that are rich in fiber - look on the web for foods with a low Glycaemic Index (GI) and pick and choose per your preference - these foods will help control both your cholesterol and sugar levels.

While buying food from the shelves, remember to check the trans fats percentage contained. Canned and packed foods contain a high amount of trans fats and you must consciously avoid such food. Still, if you cannot avoid canned foods, at least avoid foods that have a high trans fats percentage.

Steel yourself and start staying away from saturated fats. Cut back on red meat and dairy products that contain full fat. You can replace red meat with poultry, fish, nuts, and beans, and you can replace full fat dairy products and whole milk with low-fat dairy products and low-fat milk. On meat, remember that organ meats (kidney, liver, heart, etc.) are rich in cholesterol - so if you are restricting your meat consumption, make it a point to completely do away with consuming organ meats.

Vegetable oils can be used in place of butter. If you use butter to sauté your food, then you must stop immediately and start using vegetable oil, preferably olive oil. Spreading vegetable oils on bread instead of butter is a healthier option as well.
To pump up HDL (the good cholesterol) levels, you must consume - daily - a food that contains omega-3 fats. Walnuts, soya bean oil, flaxseeds, flaxseed oil, fish are foods that are rich in omega-3 fats.

• Use olive oil in salad dressings.
• Get into the habit of separating yolk from egg white before making an egg-based dish.
• Give up on packed snacks and instead snack on nuts, especially walnuts. Not too much though, remember that nuts are calorie-rich!
• Stop spreading bacon bits on salads. Spread crushed nuts or some seeds instead.
• Stop or drastically cut down on feasting on cheese. Instead, feast on thin avocado slices that taste just as swell.

This article was about diet, dietary fat and cholesterol. Finally, know that exercise plays a part in maintaining or reducing cholesterol levels. So follow a regular exercise program that will help you maintain/reduce weight. Combine diet, exercise and medication for best results. Good luck.

Read More

What Is Cholesterol? - Everything You Ever Wanted To Know

What Is Cholesterol?

Here is everything you ever wanted to know about cholesterol but didn't know where to ask.

What Is Cholesterol?

It's a waxy substance that is made by the liver and derived from an animal food diet (meat, eggs, dairy products), and transported in the blood. Most of the cholesterol in a body is created by the liver and it is called blood cholesterol. The cholesterol that is derived from animal foods is called dietary cholesterol.

What Are Its Components?

The following are considered as components of cholesterol: (i) High Density Lipoprotein (HDL) which is called good cholesterol (ii) Low Density Lipoprotein, termed as the "bad" cholesterol (LDL) (iii) Very Low Density Lipoprotein (VLDL), also classified as "bad" and (iv) Triglycerides, which too are a form of lipoproteins whose elevated levels are considered bad.

Explain HDL, LDL, VLDL and Triglycerides

Modern research says that the LDLs are not as bad as they are said to be. They are present in the body for a purpose and they stick to the arteries in their quest to help them (the arteries). HDL cleans up the LDLs after they are done with their job (of helping repair the arteries). Elevated LDLs in the body are a symptom and the body must be investigated to figure out what is wrong. Triglycerides are types of fats found in blood - they can be derived from food or synthesized by the body.

Does The Body Need Cholesterol?

Absolutely. Cholesterol is required to produce hormones, Vitamin D and the acids that help in the digestion of fat. However, the body needs only a certain amount of cholesterol. When it exceeds the amount required, it has the potential to cause heart disease.

How Does Cholesterol Cause Heart Disease?

When cholesterol in the body exceeds the amount required, it (the LDL/VLDL) builds up on artery walls slowing down the blood flow. With time, the build-up causes arteries to harden and the blood flow gets seriously slow. Now the blood carries oxygen to the heart and when blocked, the heart does not get the right quantity of what it needs, it leads to chest pains, or angina. When blood flow is completely blocked, it can lead to a heart attack.

Do Cholesterol Issues Show Any Symptoms?

No. There are no symptoms associated with cholesterol. You must get your cholesterol levels checked by means of a blood test (lipoprotein profile).

Do High Levels of Cholesterol Matter?

Yes, they do. High levels of cholesterol have the capability to cause coronary artery disease, heart attack, and strokes. There is evidence that elevated cholesterol levels can boost the risk of Alzheimer's. So, it is advisable to keep tabs on your cholesterol levels and treat elevated levels with diet, exercise and if required, drugs.

What Are The Cholesterol Levels To Watch?

Cholesterol can impact all adults and it is recommended that all adults over the age of 20 get their cholesterol levels once in every 5 years. However, with hectic lifestyles and so much processed food around, many physicians recommend a cholesterol measurement once in 2 years.
The total desirable cholesterol level is pegged up to 200 mg/dl*; anything between 200 and 239 mg/dl is borderline high, while 240 and above mg/dl is considered high.
LDL is considered optimal at below 100 mg/dl; 100 to 129 mg/dl is near optimal; 130 to 159 mg/dl is borderline high; 160 to 189 mg/dl is high and over 190 mg/dl is very high.
HDL at less than 40 mg/dl is considered very low and is considered a risk factor because HDL protects against heart disease. 40 to 60 mg/dl is optimal, while levels over 60 mg/dl help lower risk of heart disease.
Triglycerides between 150 and 199 mg/dl are considered borderline high, levels above 200 mg/dl need treatment.
(*mg/dl = milligrams of cholesterol per deciliter of blood)

What Are The Factors That Affect Cholesterol Levels?

There are many factors that impact cholesterol levels - some are within your control and some are out of it.
First, here are the factors that are in your control:
Dietary intake: Saturated fats in your food increase cholesterol levels. Excess consumption of animal foods also enhances cholesterol levels.

Weight: Overweight folks have elevated cholesterol levels. The trick is to lower weight and increase HDL.

Exercise: A sedentary lifestyle can increase cholesterol levels. Regular exercise increases HDL and lowers LDL and Triglycerides. Doctors recommend 30 minutes of exercise on most days in a week. Exercise also helps increase the metabolic rate which in turn helps burn body fats at a faster pace.

Smoking: There is evidence that giving up smoking makes your good cholesterol (HDL) go up by as much as 10%. It may be tough to kick the smoking habit, but high cholesterol levels can motivate the patient to do so.
Factors that impact cholesterol levels, which are not in your control, are:
Age: as your ages progresses, so do your cholesterol levels.

Gender: Post-menopause, women's cholesterol (LDL) levels rise.

Genes: If high blood cholesterol runs in the family, it may pass on to you as well.

How is high cholesterol treated?

Cholesterol-lowering treatment focuses on bringing the LDL levels down. Drugs include statins, Cholesterol absorption inhibitors, and bile-acid resins. Cholesterol drugs work best when the patient gets careful with his diet, sheds some pounds (if overweight), and follows a regular exercise program. Getting careful of his diet involves staying away from saturated fats and sticking to a healthy diet.

Do supplements help with cholesterol levels?

Yes, there is evidence to that effect. Supplements like Flax Seed Oil, Fish Oil and Plant Sterols are known to raise HDL levels. The Niacin drug, which is a B-complex vitamin, is also known to be a good cholesterol raiser and a bad cholesterol buster.

Read More

Lower Cholesterol Levels Breaking News

Lower Cholesterol Levels

Ground Breaking News To Lower Cholesterol Levels :- If you have elevated cholesterol levels and are on medication, here is some great news for you. No, it's not about a magic cure - medical conditions like high cholesterol levels are not that easy to do away with. Rather this latest news involves some path breaking results derived from painstaking research on people with cholesterol, and can help you get in control of your lifestyle along with your cholesterol levels. It's great news and it's breaking, and here it is:

Routine and periodic fasting lowers blood cholesterol levels!

Researchers at the Intermountain Medical Center Heart Institute have conclusively proved that routine and periodic fasting lowers blood cholesterol levels. The research started in 2007 and its scope was later expanded as the results got more exciting. Results of the new expanded research also prove that fasting also reduces blood sugar levels, triglycerides and weight.
The research was comprehensive as it recorded the response of the body's biological system during the fasting. The researchers observed that both the bad cholesterol (Low Density Lipoprotein Cholesterol or LDL-C) and the good cholesterol (High Density Lipoprotein Cholesterol or HDL-C) increased by 14% and 6% respectively actually increased during the fasting period, leading to raised cholesterol levels during the fasting period!

This was because fasting led to hunger or stress and, in response, the body released more cholesterol. This allowed the body to use fat as a fuel source in place of glucose. And, as the body burned fat, the fat cells in the body decreased.
The test involved people drinking only water and eating nothing during a 24-hour period. However, doctors say that it is not advisable to jump into a fasting diet immediately. They advocate waiting for more studies to confirm this result, but they are also unanimous in their opinion that fasting will one day be prescribed as a treatment for heart disease.

Bad Cholesterol is not as bad as you think it is

A study conducted by the Texas A  M  University says that Low Density Lipoprotein (LDL), which is popularly known as bad cholesterol, is not as evil as it is perceived to be. The University conducted a novel survey: it observed 52 adults, aged between 62 and 69, all in good health, none physically active, and none wanting to enroll into a training program.
The subjects were made to exercise vigorously, and it was observed that LDL levels shot up in people who gained the most lean muscle mass! This surprised the researchers who decided to dig in further. The results of the research went something like this:

1.  The popular understanding about cholesterol is: LDL is considered as bad cholesterol because it builds up on arteries' walls causing a slowdown of the blood flow, and HDL (High Density Lipoprotein) is considered good because it often removes cholesterol from the arteries' walls, reversing what LDL just did.
2. . Because of this perception of cholesterol, people are in a hurry to get rid of their LDL and pump up their HDL. This research states that this is a wrong thing to do and getting rid of all LDL could result in death.
3.  The research explains that LDL serves three important purposes:  One, all tissues need cholesterol and LDL delivers it - HDL merely cleans up the LDL after the LDL does its job;  Two, LDL's elevated levels warn that something is wrong with the body and that the body should be investigated to find out what is wrong - LDL merely rushes to the arteries because they need cholesterol - LDL is not the cause of the body's problems; Three, The higher the level of LDL, the better will your muscle-building be (if you work out).
4. The study concludes that LDL should not be looked upon as a villain - it is present in the body to fulfill a purpose. Its elevated levels must be considered as a symptom, and the body must be investigated to find out what is wrong.
5. Dietary and Lifestyle Changes can Meaningfully Reduce Triglycerides.
6. A statement issued by the American Heart Association, states that major tweaks made to diet and lifestyle can help reduce triglycerides by up to 50%. This statement is published in Circulation: Journal of the American Heart Association. So, what are these helpful changes that can help people reduce their high cholesterol and high triglycerides levels?

Here you go:

1. Replacing saturated fats with unsaturated fats helps cut down triglyceride levels. Examples of food items that contain saturated fats are: cheese, butter, lard, tallow, alcohol, fatty meats, cream, junk food, fried food and chocolates. Sources of unsaturated fats include nuts and vegetable oils.

2. Calories derived from sugar must not exceed 100 calories per day for women and 150 calories per day for men.

3. The study admits that many people cannot stay away from saturated fats. So, if you consume saturated fats, ensure that no more than 7% of total calories required are derived from it. Calories derived from trans fats should not exceed 1% of total calories required.

4. No more than 36 ounces of sweetened beverages must be consumed during a week, assuming your diet involves consuming 2,000 calories daily.

5. Vegetables and fruits with lesser amounts of fructose (cantaloupes, peaches, strawberries, bananas), whole-grains, fish (salmon, sardines, lake trout) should be consumed in a higher proportion.

6. Brisk-Walking for just 150 minutes every week can lower triglycerides by up to 30%. A more rigorous workout will enhance the triglycerides reduction percentage.

These findings were based on an analysis of over 500 international studies that were conducted over the past 30 years. The researchers conclude that triglycerides are an important indicator of metabolic rate - A high metabolic rate will burn fats faster leading to a lower triglyceride level, and vice versa. So, when a patient has a high triglyceride level, it's time to get into action mode and follow the steps outlined above.

Read More

18 Low Cholesterol Foods For A Longer Life

Low Cholesterol Foods

Low Cholesterol Foods For A Longer Life : Trying to determine the high cholesterol foods to avoid can sometimes be a confusing and challenging task. When you have already been told that your cholesterol count is unusually high or if you have a positive family history for high cholesterol, heart problems, high blood pressure or strokes then it is even more important to target these foods and eliminate them from your diet.
Look at the nutrition labels and avoid the products that list any trans-fats; saturated fats; hydrogenated oil; palm oil; animal fats or shortening among the ingredients. These are not only bad for your health they will elevate the amount of LDL cholesterol in your system.

LDL is a low density lipo-protein that binds to cholesterol and transports it in your body. High amounts of LDL are associated with health problems such as heart attacks, clogged arteries and strokes. Understanding which high cholesterol foods to avoid and why will help you create a regular meal plan that will be healthier for you and your family. At the same time you have to consider limiting the types of foods that contribute to higher levels of LDL cholesterol in your body.

Important High Cholesterol Foods to Avoid

That dietary cholesterol is only present in foods that we get from animals, or in foods that are prepared with ingredients that   contain animal fat, trans-fats or saturated fats. This includes cooking ingredients such as palm oil, hydrogenated oils, shortening and lard. Safflower oil, olive oil and canola oil are the best choices to use if you are preparing food at home. In fact olive oil is   considered to be helpful for your cardiovascular system.

Marbled red meat, kidneys, liver, lobster and whole eggs are some of the food choices that are known to contain high levels of   cholesterol. Naturally these should be some of the main foods that you avoid or restrict on your diet. Cream cheese, regular ice cream, butter and other dairy products produced from whole milk should all be limited or avoided on any 'heart-healthy' dietary program.

Shrimp, scallops and lobster may contain Omega 3 fatty acids but these are also higher in cholesterol than some of the other seafood  choices that are available. If you are serious about learning which high cholesterol foods to avoid then it is important to realize that animal skin contains large amounts of both fat and cholesterol. The skin on a goose or a duck contains higher levels of cholesterol than chicken skin.

Dieticians, physicians and nutrition experts all suggest that a healthy diet should include no more than 5-10% saturated fats.   This means that you should try to avoid those processed deli items and packaged meats. That bologna, sliced ham, liverwurst, salami and the package of hot dogs can elevate your cholesterol level and boost the amount of LDL in your body.
Foods made with butter, egg yolks, whole milk and other 'fatty' ingredients are additional items that you should be removing from   your diet. Those cakes and cookies that are sold in grocery stores and bakeries might look delicious but these products are some of the ones made with ingredients that are also very high in cholesterol.

You can substitute healthier options for the foods that have high levels of cholesterol. For instance instead of a mayonnaise based salad dressing you should opt for a vinaigrette dressing made from olive oil, vinegar and seasonings.
Use common sense when you are shopping for groceries and limit your choice of such high cholesterol items as
Popular snack products including:

1. Cookies

2. Candy

3. Chips

4. Doughnuts

5. Brownies

6. Candy bars

7. Red meat

8. Shellfish

9. Veal

10. Salad dressings

11. Mayonnaise

12. Cheeses

13. Whole milk

14. Butter

15. Whole eggs

16. Organ meats

17. Foods that are heavily processed

18. Danger of Trans-Fats

Hydrogenation of vegetable oil is done through a heating process. This technique allows liquid vegetable oils to be transformed into solids that will hold their shape when exposed to room temperature. Unfortunately this chemical process also changes the molecular composition of the vegetable oil. The end product may be useful for some recipes but trans-fats create health problems for your cardiovascular system.

Hydrogenated, trans-fat or partially hydrogenated oils are all terms that are listed on some of the leading products at your local grocery. These ingredients should not be part of your family's diet. Just make sure that you give that nutrition label more than a cursory glance because this dietary information can help you determine which high cholesterol foods to avoid.

 

 

Read More

6 High Cholesterol Foods To Avoid For Weight Loss And Better Health

High Cholesterol Foods To Avoid For Weight Loss And Better Health

High Cholesterol Foods To Avoid For Weight Loss

High Cholesterol Foods To Avoid For Weight Loss : Do you live for a meal of French fries and a double cheeseburger? Does the very thought of fried chicken, buttered homemade biscuits and chocolate meringue pie make your mouth water. If these are typical meals then it's about time you discovered which high cholesterol foods to avoid if you want to keep your heart and body as healthy as possible.

Although there are many high cholesterol foods to avoid there is no way to eliminate all of the cholesterol in your diet. In fact your liver is constantly manufacturing cholesterol because this substance is a necessary part of good health.The biggest problem with cholesterol is the fact that it is a sticky, gummy type of fat. As cholesterol circulates in your bloodstream it tends to cling to the interior walls of your arteries and veins.
Over a period of time this buildup of cholesterol can create large areas of plaque. The plaque can obstruct the flow of blood to your heart, lungs and brain. If a tiny portion of this plaque should break free it can be trapped in a major artery, block the blood flow and cause a stroke or a heart attack.

Cholesterol is useful because it helps your body produces essential hormones. Cholesterol is even an integral part of the daily digestive process. You can't live without cholesterol so the best path is to learn the high cholesterol foods to avoid and then stick with your chosen diet plan.

For the best health you need to learn more about the role cholesterol plays in your life. This will allow you to respect cholesterol and not live in fear of it. Eliminating the foods that are packed with cholesterol and animal fat is a necessary step to take, but you do not have to try and get rid of all food choices just because they contain some amount of cholesterol.

Red meat and egg yolks are at the top of the list of high cholesterol foods to avoid. You don't have to give up these types of foods altogether, but you will have to discover how to use them in moderation. There are two classes of lipoproteins that serve as transport systems for the cholesterol that is in your body. One of these is called LDL (low-density lipoproteins) and the other is HDL (high-density lipoproteins).
High density Lipoproteins are considered the ‘better' form of cholesterol because the fat does not separate from the transporting protein and block the blood vessels. Doctors encourage a diet that helps elevate the HDL numbers. Conversely the LDL is referred to as the 'bad form of cholesterol'. This number needs to be low for the best cardiovascular health.

Those high cholesterol foods to avoid are all derived from animal protein. Even chicken and fish can contain significant levels of cholesterol, especially if you are eating the skin of these animals.
Dairy products such as cheeses, whole milk and butter are some of the other common sources of dietary cholesterol.

High cholesterol foods to avoid include processed foods that contain saturated fats. You should also eliminate as many of the trans-fatty acids from your diet as possible. Trans-fats are a major contributor to the national high cholesterol problem.

Regardless of where that cholesterol originates this substance has to make its way through your bloodstream. As it circulates the cholesterol is able to be absorbed and used by those cells that need it. Remember that the inner core of cholesterol is the same in both HDL and LDL. However it is the protein associated with the cholesterol that determines whether it will be high-density or low-density.
In both good cholesterol and bad cholesterol, the cholesterol is the same; what makes it good or bad is the type of lipoprotein it is inside. Among some of the popular high cholesterol foods to avoid in your daily diet are such choices as:

• Bacon
• Marbled red meat
• Liver, kidneys, and other organ meats
• Lard
• Dairy products made with whole milk
• Products that include palm oil, coconut oil or palm kernel oil

While you need to know which high cholesterol foods to avoid there are many healthy food options that are delicious and nutritious. Look for foods made from whole wheat. Include fresh fruits and veggies in your dietary program because these contain Zero cholesterol. Opt for skim milk, 2% or fat-free milk and avoid the cholesterol laden whole milk altogether. Canola oil, safflower oil or olive oil are much healthier options to consider for your cooking purposes.
Check those product labels before you buy. These labels contain lots of information about the nutritional content of the foods and cooking products that you are selecting. Learn different cooking techniques such as stir-fry and steaming. These will help you produce wonderful dishes that are low in calories and low in cholesterol.

You should have a simple and inexpensive blood test performed at your physician's office so that you will know what your exact cholesterol numbers are. This will give you a chance to see what you need to address in your daily diet. As soon as you begin to recognize those high cholesterol foods to avoid and limit their use in your own diet you can begin to reverse your cholesterol problem and start reclaiming your health.

 

Read More

High Cholesterol Foods: What To Avoid And What To Limit 

High Cholesterol Foods

High Cholesterol Foods What To Avoid And What To Limit : We have to emphasize that High Cholesterol Medication is never a bad thing to include in one's diet for many reasons. For one thing, the human body synthesizes cholesterol on its own primarily from the liver, which accounts for the lack of recommended daily allowance for this sterol. For another thing, even high cholesterol foods serve many functions in the maintenance of good health although emphasis must be made on limitation or moderation of their consumption. Keep in mind that cholesterol is essential in the maintenance of cell membrane integrity, in the synthesis of the liver's bile acids and in the synthesis of lipids.

For example, eggs are important sources of proteins, vitamins and minerals that healthy individuals eat as part of a well-balanced diet. But since eggs are also rich in cholesterol, nutrition experts recommend limiting the food's consumption to just one whole egg a day for each individual. This way, the benefits of eggs can be enjoyed while avoiding their high cholesterol count.
The trick then is to know which of the known high cholesterol foods must be completely avoided or significantly limited in planning for a heart-healthy diet. You will be hard-pressed to determine which foods fall into what category considering the abundance of conflicting information over traditional and online media. You may be tempted to just go with the flow but this is not a good move either simply because lapses in judgment today will manifest negative consequences in the days to come.

Fortunately, you can make it easier on yourself. This article differentiates the high-cholesterol content food items that must be completely avoided and significantly limited in an understandable manner. Since we know that certain foods are ultra-delicious and, hence, may be too irresistible to exclude in the diet, appropriate substitutions are also recommended. Think of it as eating your cake without the guilt trip.

Eggs, Meat and Poultry

Let's start the list of high cholesterol foods with the most common - eggs, meat and poultry. Unless you are a vegetarian and the like, we simply cannot avoid these food items from showing up on the dinner table anywhere from breakfast to the midnight snack. But this does not necessarily mean that you can just shovel in these food items into your waiting mouth and forget about the consequences.

The best thing that you can do is to assess your daily consumption of eggs, meat and poultry, decide which category each food falls into and then make the necessary changes to adopt the healthy eating plan. This is true for all of the high cholesterol foods on this list.

Eggs must be limited to just one whole egg daily, as previously mentioned. You may use egg whites or egg substitutes if the recipes call for more than just one whole egg. You can also get creative by inventing new eggless recipes although browsing the online sites for such recipes is just as acceptable.

As for meat and poultry, the categories are more or less defined. Limit the consumption of high-fat cuts of beef and pork particularly the top loin, tenderloin, brisket, porterhouse, T-bone, flank and rib-eye. Even processed and luncheon meats including ham, hot dogs and bologna must make lesser appearances on the breakfast spread, no thanks to their high sodium and saturated fat contents.

In contrast, you must completely avoid the consumption of high cholesterol foods like organ meats including the liver, intestines and sweetbreads. Ground beef, sausages and canned meats as well as duck and goose meat are on the no-no list, too. Yes, even frying in duck or goose fat will send in the heart attack and stroke.

Instead, we recommend leaner meat and poultry including turkey, chicken (no skin please), veal and lamb as well as loin or round cuts of pork and beef. Our meat-loving brethren can still have their barbecues but the healthier ones, thankfully.

Dairy Products

High cholesterol foods also include liquid and semi-liquid items. Whole-fat dairy products like butter, whole milk and 2% fat dairy products including yogurt and cheese are best limited in daily diet. Switching to low-fat varieties is the best alternative although you can go one step healthier by choosing non-fat dairy products. We suggest trying skim milk on your breakfast cereal and see how the combination works for your palate.

Cooking Oils

The healthier alternatives of lean meat and poultry will be rendered for naught if and when these are fried in high-cholesterol cooking oils. We recommend using olive oil because of its high contents of monounsaturated fatty acids and antioxidative substances, both of which promote a healthy heart by lowering LDL levels and increasing HDL levels in the blood.

Read the labels, too, since high cholesterol foods hide behind deceptive marketing words. If the list of ingredients lists down hydrogenated and partially-hydrogenated oils, then it is best to avoid these food products. Yes, even the beloved French fries are best avoided for your own sake.

Sweet Treats

Individuals with a sweet tooth will protest but if a healthier diet is to be achieved, then the sweet treats especially those made with saturated fats and partially hydrogenated oils must say a farewell to the table. Cakes, cookies, muffins, crackers, pastries, pies, and doughnuts should say farewell although a little indulgence now and then is fine.

Don't worry since these high cholesterol foods can still be enjoyed at home. We suggest baking using healthier alternatives like egg substitutes and fresh fruits when baking these sweet treats. You must look at the positive side that there are delicious recipes that can take the place of your favorite if unhealthy foods.

Toppings and Dressings

If frying low-cholesterol foods in hydrogenated oils is considered still unhealthy, then putting high-cholesterol toppings and dressings is in the same category. Do avoid food items like creams, gravy and butter on your low-cholesterol food especially when you can enjoy great taste with dressings like fat-free salad mayonnaise, olive oil and safflower oil.
If you find yourself on the verge of caving in to the siren call of the high cholesterol foods on the supermarket shelves and dining establishments, think of the many complications your decision today will result in tomorrow. Did you know that an unhealthy diet rich in high cholesterol food items can lead to heart attacks and strokes? Now, that's scary, indeed.

Read More

High Cholesterol Foods: Great Tips To Avoid These Unhealthy Products

High Cholesterol Foods

High cholesterol foods may be high in flavor, taste and texture but these are also high in unhealthy substances including fats, sodium and bad cholesterol. Health complications like obesity, heart attack and strokes, diabetes, and depression, among others, have long been known to occur with a diet consisting of foods high in cholesterol. We can mention French fries, organ meats and ground beef as just a few of these kinds of high cholesterol food that must be eliminated to attain a healthier mind and body.
Unfortunately, switching to a healthier diet is often easier said than done. The siren call of a delicious buffet of high cholesterol foods is hard to resist but it is not entirely impossible with the following tips.

Start Gradually

Going cold turkey will leave anybody feeling, well, cold to the idea of a healthy diet filled with low cholesterol foods. You must slowly but surely adopt the recommended healthy diet changes in a gradual but confident manner. Your efforts will be well-rewarded since your palate will also gradually adapt to the changing tastes, textures and flavors of the food in the new diet.
For example, instead of frying eggs in hydrogenated oil, use olive oil instead. You will still have the great taste of sunny side-up eggs sans the high levels of cholesterol.

Plan Meals

If you are not in on the habit of planning meals, then this is the right time to do so. You can actually plan to keep out high cholesterol foods! With a planned menu for the week in hand, you can then shop for the healthier ingredients at the supermarket and grocery stores instead of being reeled into the junk food section. Just make sure that your shopping list will only contain the healthy food items necessary to prepare the dishes on the planned menu - no more, no less.

There are other benefits to planning healthy low-cholesterol menus for each week as well. Since you are sticking to a shopping list, you can avoid unnecessary purchases of snacks like chips, candy and soda. You will also be able to save money on leftovers and spoiled food on the pantry. These small savings on grocery bills can then add up to larger amounts so much so that saving $200 a month on food is possible.

Cut Out the Obvious

While planning meals, your first logical step will often be to cut out the obvious high cholesterol foods from the daily diet. Do you consume boxes of snacks like pretzels, chips, cookies and cakes? Do you like the fat on meat like beef, pork and poultry especially the skin? Do you love dressings and toppings on salads and crackers? Do you want fries with whatever is ordered on a fast-food menu? Do you need everything from fishes to doughnuts to be fried in deep oil?

Well, it is time to wean your mind and body of these unhealthy habits! Do so in a gradual manner as per the previously mentioned piece of advice.

You can:

Lessen the amount of pretzels, chips and cakes in your diet • Trim the fats on the meat and skip on the chicken skin. Better yet, go for the lean cuts of meat to avoid eating high cholesterol foods while still getting proteins.
Go for low-fat dressings - Add natural spices to the food to add flavor without layering on the salt • Experiment with other cooking methods like steaming, grilling and broiling • Skip on the side dishes like the gravy, cream and fries
You can also consider eating more home-cooked meals instead of ordering dishes from a restaurant that may use ingredients with high fat, sodium and cholesterol content. Like planning your meals, your savings on food bills will be substantial in the long run. Your savings on doctor visits and medications will also add up - Look, Ma, no more doctors to treat non-existent illnesses, thanks to the avoidance of high cholesterol foods.

Read Food Labels

But just because you are planning your meals, eating more home-cooked dishes and cutting out the obvious sources of cholesterol do not necessarily equal a healthy diet. You must also ensure that the ingredients used in home-cooked meals are of the healthy kind. Otherwise, your efforts will be for naught.

The trick then is to know how to read and understand nutrition labels on food products. These food labels are important guides in watching fat, sodium and cholesterol intake especially in cases when you are in doubt. No, you should not be taken in by the attractive but deceptive labels on the front of food products including "Low-fat", "low-sodium" and the like. Many high cholesterol foods are actually labeled in these terms.
Where cholesterol is concerned, you should limit consumption of cholesterol to just 300 milligrams or less daily. This amount is based on a 2,000-calorie diet.

Go for Low Fat Substitutes

Now, don't despair about not being able to enjoy your favorite food items when you are on a low-fat, low-cholesterol and low-sodium diet. The food industry has recognized the increasing awareness for healthier alternatives in store-bought food items and, thus, continues to develop low-fat substitutes. You should take advantage of these alternatives.

But you must also beware as a few of these low-fat alternatives to high cholesterol foods contain higher carbohydrate contents. You should balance the need to control both carbohydrate and cholesterol content since both are essential in the maintenance of health but only when consumed in moderate quantities.  Keep in mind that higher carbohydrate content in your diet can raise triglyceride levels that, in turn, increase bad cholesterol levels in the blood.

If you cannot find low-fat substitutes, then just find a suitable substitute. For example, instead of getting chips and soda as snacks from the vending machine in the office corridor, bring your own healthy snack items like a handful of almonds and fresh orange juice.

It is possible to lessen, if not completely eliminate, the consumption of high cholesterol foods on your diet. Proper planning, personal willpower and perhaps professional assistance from a dietitian will make the achievement of this goal easier.

Read More