The Right Diet To Lower Triglycerides

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The Right Diet To Lower Triglycerides
Looking for a diet to lower triglyceridesall  You had your blood tested, and your doctor is telling you that if you don't get your triglycerides down you could have a heart attack or stroke?  Here's what you need to know about eating the right diet to lower triglycerides.

What Are Triglycerides?


Triglycerides are a type of fatty acid in your body.  When you eat more calories than you use, your body converts the excess calories into fat in the form of triglycerides and stores it in fat cells.  Some of the triglycerides are always circulating in your blood.  Triglycerides provide an energy reserve for your body.  Whenever you need extra energy, your body breaks the triglycerides down into energy packets that your cells can use.

Excess triglycerides circulating in your blood, however, can clog up your arteries and cause damage to your pancreas.  Normal triglyceride levels are below 150.  If your triglycerides are above 200, they are too high.  Triglycerides are usually measured as part of a "lipid panel" that also measures your cholesterol, including HDL and LDL.

Risk Factors for High Triglycerides


The most important risk factor for high triglycerides is obesity.  You are also at risk for high triglycerides if you have diabetes, thyroid problems or kidney disease.  Some forms of high triglycerides are inherited.  Some medications, such as estrogen, birth control pills, water pills, beta blockers and steroids, can cause high triglycerides.  Eating too much sugar and fat, and drinking alcohol can also cause high triglycerides.

Eating a Healthy Diet to Lower Triglycerides


Diet and exercise are the best way to lower your triglycerides.  If you cannot get your triglyceride levels low enough with diet and exercise, you may need to take triglyceride-lowering medications.  Here are the dietary guidelines for lowering triglycerides:

Decrease your calories and increase your activity.  You have to use more energy than you take in if you want to lower your triglycerides.  There is no magic bullet.

Eliminate sweets, sugars and processed carbohydrates.  Complex carbohydrates are fine.  Complex carbohydrates are found in whole grains, fruits, vegetables and legumes.  Complex carbohydrates are nutrient rich, and contain vitamins, minerals and phytonutrients, including antioxidants.

White sugar is poison to you.  It causes your blood sugar to spike and fall until you develop insulin resistance.  It contains no nutrients, only energy.  It converts almost immediately to triglycerides.  Corn syrup and corn sugars are just as bad, and they are in everything.  Read labels, and watch out for sweeteners and flavorings.  Any ingredient that ends in -ose or -ol is probably some kind of sugar.

Count carbs and don't eat a lot of high calorie, high carbohydrate foods.  Lean meat, fruits and vegetables, and low fat dairy products should make up the bulk of what you eat.

Watch the amount and type of fat in your diet.  Eliminate saturated and trans fats.  Use small amounts of monosaturated fats, such as olive oil or canola oil.  Add omega-3 fats by eating fish or adding flax seed to your food.

Don't drink.  Alcohol causes triglyceride levels to rise rapidly.  If you are trying to lower your triglycerides you should eliminate alcohol from your diet.

For more information on a diet to lower triglycerides, check out the DASH diet or the TLC (Therapeutic Lifestyle Change) diet.
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Supplements - Lower Your Cholesterol With Supplements

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Lower Your Cholesterol With Supplements
Lower Your Cholesterol With Supplements
Introduction

There are many supplements out there that claim being able to lower cholesterol, but few have proved to be effective. Here is a review of three that I have used and found only one to be effective. The one I found to be effective is also backed by some scientific data.

We need to keep in mind that the Federal Drug Administration (FDA) does not regulate supplements. So claims by the company that make the supplements claiming to help lower cholesterol, are just claims, look for the proof. Some popular supplements used to lower cholesterol are niacin, red yeast and Omega-3.

The only one that is documented to really work is Omega-3, here is why.

Niacin

This is available as a prescribed drug or you can even get it as a supplement. As a prescribed drug it does lower cholesterol levels in your body. It works by lowering blood fat levels and LDL (low-density lipoprotein), which is the bad cholesterol. It also raises HDL (high-density lipoprotein), which helps remove LDL from the body and is considered the good cholesterol.

Niacin has some uncomfortable results. These include such results as stomach ulcers,  blood glucose and insulin levels. Because of this and the unknown amount of niacin in supplements, it is recommended that you not take supplements, but only what is prescribed to you by your doctor.

Red Yeast Rice

This has been used for centuries by people in Asia to treat their digestive problems. Red yeast rice is actually produced by fermenting it with Monascus purpureus mold. This is sold as a supplement in the United States as a cholesterol-lowering supplement because it contains the same type of ingredients that prevent cholesterol in the same way that statins do.

One element in red yeast rice, monacolin K, is also found in cholesterol lowering drugs. This element is found in varying amounts in the supplement red yeast rice. Because of this, these supplements should be used with caution. In fact the FDA has issued warnings about these types of supplements because they can cause side effects such as muscle problems. This can eventually lead to kidney failure.

If you take red yeast rice as a supplement to lower cholesterol, it should only be done under the supervision of a doctor.

Omega-3

This supplement has been proven to lower your cholesterol. Not only does it lower your cholesterol but it also helps with your heart, blood pressure and your brain. The US government highly recommends that you eat 8.5 ounces of fish a week. To supplement for that, I take three fish oil gels a day

Conclusion


Of the three supplements identified here to lower cholesterol, the only one that is safe and proven is Omega-3.
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Lower Cholesterol - Are Eggs Good Or Bad?

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Lower Cholesterol - Are Eggs Good Or Bad?
Lower Cholesterol - Are Eggs Good Or Bad?
High cholesterol is a risk factor for heart disease. Promoting a lower levels often means limiting your intake of dietary cholesterol. Eggs are one main source of dietary cholesterol. So, if you have high levels does this mean you can know longer have eggs all

To lower levels it is frequently recommended to limit egg intake, specifically the egg yolk. Egg yolks are a concentrated source of cholesterol, while egg whites contain primarily protein. However, while dietary cholesterol can impact overall levels within the body, saturated fat actually has a greater impact on LDL (low density lipoprotein) cholesterol levels.

A 1999 study found little impact of consuming one egg daily on blood cholesterol levels. It is currently recommended for individuals with normal levels to limit dietary intake to 300 mg or less daily. One egg contains 210 mg within the egg yolk. If you have high LDL the current recommendations are to limit dietary cholesterol to 200 mg or less per day.

If you enjoy eggs there are alternatives, such as replacing the egg yolks with more egg whites or using products, such as Egg Beaters, which provide an excellent source of protein minus the cholesterol.

So, the bottom line is eggs are a very nutritious source of many nutrients, such as protein, vitamin A, and essential fatty acids. However, if you have high cholesterol you may need to limit your intake of eggs. Know the breakdown of your cholesterol profile. If your LDL cholesterol is elevated you will have to be more restrictive with eggs according to current recommendations.
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Low Cholesterol Diet Food List - Foods To Lower Cholesterol

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Low Cholesterol Diet Food List - Foods To Lower Cholesterol
Low Cholesterol Diet Food List - Foods To Lower Cholesterol
What low cholesterol foods will do is helping your body to get rid of fat and decrease the chances of a heart attack or circulation problems. Fat is a very important component of our everyday diet but you should avoid trans fats and replace them by healthier unsaturated fats like vegetable oils. The key for lowering the chances of having a heart attack is to exercise and also to decrease the levels of bad cholesterol (LDL - Low Density Lipoprotein) in your body. You can achieve this by adopting a good low cholesterol diet food list.

As the first rule you should limit the consumption of saturated fat in your daily diet. Animal foods are the ones containing cholesterol. Non animal foods like fruits and vegetables contain no cholesterol. Among this healthy fruits you can eat you can find: apples, strawberries, raisins, blackberries, dates, oranges, grapefruit and prunes. All this natural foods are rich soluble fiber foods that will help your body tow lower your bad cholesterol levels and increase good ones.

Other fiber rich foods that you should take to achieve your objective are the consumption of vegetables and grains as lentils, beans, peas, broccoli, soybeans,, walnuts, ground flax, sweet potatoes, oatmeal and Brussels sprouts.

Not all fats are bad four our bodies, in fact our bodies need fat. But the thing is to choose healthy fats over unhealthy fats to lower bad cholesterol in our system. Omega-3 fats and monounsaturated fats are actually beneficial for our health and good for our heart so they should be in the low cholesterol diet list as well. Fish oils are rich in Omega-3 fatty acids. According to many recent studies people who were on a high Omega.3 diet including fish had 30 to 40 percent decrease in heart disease. Omega-3 fatty acids help to reduce high blood pressure and inflammation as well as decreasing triglycerides. These fatty acids also help to make the blood thinner diminishing the chances of a clot blocking an artery. Another benefit is that they raise the good cholesterol levels (HDL- High Density Lipids).

Three servings of fish a week is a good practice to give your body the amount of Omega-3 fatty acids it needs to lower cholesterol levels. You can eat tuna or fishes like salmon, anchovies, sardines and mackerel. You may also complement your low cholesterol diet food list with fish oil capsules. You can also get monounsaturated fats from olive oil, olives, canola oil, avocado, pecans, peanuts, pistachio nuts and peanut butter. You should always try to have a good consumption of pure water with every low fat diet to help your digestive system to process all foods and help your body to lower bad cholesterol.
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Recipes To Lower Cholesterol

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Recipes To Lower Cholesterol
Recipes To Lower Cholesterol
Lowering cholesterol decreases the risk of developing heart and blood vessel disease. Recipes to lower cholesterol should contain limited amounts of certain food components.

Recipes to lower cholesterol should have limited amounts of saturated fat and trans fat. Saturated fat is the bad kind of fat, which raises the cholesterol levels in your blood. Trans fat, meanwhile, is another kind of fat that is produced when vegetable oil is manufactured and processed. Trans fat is also bad for the body. Unsaturated fat, another kind of fat, is the beneficial kind.

An easy way to lessen the amount of saturated fat in your diet is to decrease the amount of all the fats you eat. Decreasing the total amount of fat in your recipes to lower cholesterol effectively decreases the amount of both saturated and unsaturated fat in your body. Fat should comprise at most 30% of the calories you eat. The lower the amount of saturated fat you put in your recipes to lower cholesterol, the better your levels will be.

Substituting unsaturated fats for saturated fats in your recipes to lower cholesterol is also an effective way to prevent heart disease.

Saturated fats are mostly found in animal products, such as butter, ice cream, cheese, and animal meat, among others. Some vegetable fats, such as coconut oil and palm oil, also contain saturated fats. Vegetable fats are typically used in commercial products, such as cookies, cake mixes, chips and candy bars. Fish and poultry also have saturated fats, although of lesser amounts.

There are two kinds of unsaturated fats: polyunsaturated and monounsaturated. Polyunsaturated fats can be found in cooking oils, such as sesame and sunflower oils. Fish also contains polyunsaturated fats, specifically the beneficial omega-3 fatty acids. Meanwhile, monounsaturated fats can be found in cooking oils, such as olive oil and canola oil.

By substituting unsaturated fats for saturated fats in your recipes to lower cholesterol, you can decrease the cholesterol in your bloodstream by as much as 20%.
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What Are High Cholesterol Numbers?

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What Are High Cholesterol Numbers?
What Are High Cholesterol Numbers?
Your cholesterol level has a lot to do with your heart health. If a person has a high cholesterol number, they might be at a risk for developing coronary heart disease and stroke. Thus, it is very important that people have their cholesterol levels checked regularly.

When we have our cholesterol levels measured, we are bound to find out what types of cholesterol are present in our systems. There are typically three numbers to determine: our total cholesterol, and individual measurements for high-density lipoproteins (HDLs, known as the "good" type of cholesterol) and low density lipoproteins (LDLs, or the "bad" cholesterol). Some cholesterol tests may include triglyceride levels. Let us determine what the high cholesterol numbers are for each measurement:

Total Cholesterol Level

Total cholesterol is the total cholesterol count in our bloodstream, taking into account the good and bad cholesterols (HDLs and LDLs) and triglyceride levels. For total cholesterol, a number less than 200 mg/dL (milligrams per deciliter units) is generally considered to be healthy. A cholesterol number of 200-239 mg/dL is considered to be Borderline High, while a level of 240 and above might put someone at a significantly high risk of developing heart disease.

LDL Cholesterol


Low-density lipoproteins, also considered as the "bad" cholesterol, are those that easily oxidize, form plaques and tend to build-up on the arterial walls. When these plaques form, the artery can become rigid and inflexible, causing the condition called atherosclerosis. When the arterial walls become blocked by plaque, blood clots may form which could possibly lead to stroke or heart attack.

LDL cholesterol levels lower than 100 mg/dL are thought to be ideal. As a rule of thumb, the lower the LDL number, the better it is for our health. A person would be at the borderline high if their LDL values were from 130 to 160 mg/dL. Abnormally high levels might be those in the range from 160 to 190, and values higher would potentially put someone at an even bigger risk for heart attack. To help lower your high cholesterol number for LDL, your doctor might likely recommend a diet with low saturated fat coupled with regular exercise and possibly some supplements or medications.

HDL Cholesterol


HDLs or high-density lipoproteins are considered the "good" kind of cholesterol. It is believed to help reduce the risk for heart failure and stroke. Contrary to LDLs, the higher our HDL number, the better. An HDL level less than 40 mg/dL means greater risk for cardiovascular diseases, and levels 60 or more are believed to be ideal for good health.

Triglycerides


A person's triglyceride level is usually inversely linked to HDLs. Low HDLs mean high triglycerides. It is thought to be ideal to maintain a triglyceride level of 150 mg/dL. A level of at least 200 to 499 is considered high. High triglyceride levels are often seen in those who live a sedentary lifestyle where they may be stuck sitting at a desk all day, or those who intake too much alcohol, or those with health conditions such as diabetes and obesity.

High cholesterol numbers in the bloodstream could indicate someone might be more likely to develop heart disease, which is today's number one killer disease. Although heart disease usually takes many years to develop, doing something about our cholesterol levels today might mean the difference between life and death tomorrow.

We all need to talk to our doctors about diet, exercise, health foods and don't forget to ask your doctor for details on why so many people also now take fish oil as part of a good, overall diet and exercise and health food program.
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Low Cholesterol Foods

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Low Cholesterol Foods
Low Cholesterol Foods
Have you had your cholesterol checked lately Many people don't know their cholesterol levels or what natural low cholesterol foods are available to help control bad cholesterol. You might be asking what exactly is cholesterol and why should it be controlled? Very good question, read below.

What is Cholesterol?


Without going into great detail cholesterol is a fatty substance made naturally by the body for use in cell membranes and hormones. A certain amount is needed to maintain health, but when too much is produced it becomes a concern for heart health. When given your "Total Cholesterol" number it is a summary of different types of fats circulating in the body. A healthy amount of cholesterol for a average person should be less than or equal to 200 milligrams per deciliter (mg/dL).

Types of Cholesterol


* Good Cholesterol - High-density lipoprotein Cholesterol (HDL-C) protects against heart disease by removing "bad" cholesterol. Men should work to achieve greater than or equal to 40 mg/dL, while women should work towards greater than or equal to 50 mg/dL. We'll discuss how to increase levels of good cholesterol (HDL-C) later in this article

* Bad Cholesterol - Low-density lipoprotein Cholesterol (LDL-C) is caused by a persons genetics and their diet. An average human should aim for less than 130 mg/dL (less than 100 mg/dL for those diagnosed with diabetes or heart disease). Maintaining a healthy weight and limiting the intake of saturated and trans fat can help keep your LDL-C levels low.

* Triglycerides are another major component of blood lipids. Unlike the two listed above triglycerides are formed when excess nutrients (excess calories from protein, carbohydrates, fat, etc) are stored as fat. You should work to maintain less than 150 mg/dL.

People who have high cholesterol levels are more at risk at having heart disease, liver disease and many other illnesses. You can work to lower your cholesterol by exercising regularly and eating a correct amount of Low Cholesterol Foods.

Low Cholesterol Foods


1. LEAN MEATS - rich in protein, vitamins, minerals, and micro-nutrients

1. Lean cuts of red meats

2. Lean chicken/turkey meats

3. fish (Excellent Source of Omega -3)

2. VEGETABLES - low in calorie-content, high in dietary fiber dietary nutrient, minerals and vitamins such as vitamins C, E and K, vitamin B-complex, etc

3. GRAINS - high-energy content, high dietary fiber content (Note, start your day with oatmeal. Experts agree this is one of the top cholesterol-lowering super foods.)

4. NUTS AND SEEDS - Large amounts of vitamins, minerals, high in dietary fiber, low in calorie-content

5. FRUITS - low in calorie content, large amounts of vitamins & nutrients

Fighting diseases and building healthier immune systems is an on-going battle in the United States. The first step in combating the affects of high cholesterol is to know your count. I recommend scheduling a physical with your doctor and requesting a cholesterol check plus purchasing a inexpensive cholesterol monitor to periodically check your cholesterol levels. I also recommend stocking your pantry and refrigerator with Low Cholesterol Foods mentioned above. Your health is important and you are in control; take control now.

You can Read How To Make Lower Naturally Bad Cholesterol
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Recipes to Lower Cholesterol - Low Cholesterol Diet Plan

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Recipes to Lower Cholesterol - Low Cholesterol Diet Plan
Recipes to Lower Cholesterol - Low Cholesterol Diet Plan
Engaging in a low cholesterol diet plan is not as hard as it looks. All you need to do is come up with a simple meal plan that cuts down on the cholesterol you eat on a daily basis. Finding recipes to lower cholesterol can be as easy as looking up health cookbooks and visiting web sites.

You can also develop your own recipes with the help of food nutritionists and doctors. Low cholesterol diets shave down on fats and sodium on by either substituting fatty ingredients with healthier options or introduce techniques to reduce cholesterol per serving.

Any recipe that aims to lower cholesterol must do either or both of two things. First, the ingredients of the recipes must be low on saturated fats and sodium. Saturated fats are the basic building blocks for Low-density lipoproteins (LDL) while sodium can increase blood pressure.

LDL is a type cholesterol found in fatty meats and other rich fatty foods. It can cause cardiovascular diseases and arterial blockages. Second, a recipe may incorporate a healthy dose of High-density lipoproteins (HDL) in your body. HDL can counteract the level of LDL in your blood. HDL is commonly found in grains and fishes.

Choosing the right ingredients


Substituting the fatty and salty ingredients in recipes makes a huge difference in the amount of cholesterol you put in to your body. For example, you can substitute red meat with chicken or turkey meat for your meal. White meats have less cholesterol than red meats.

Recipes which use white meat are a far healthier choice than recipes which require large serving of red meats, pork loins and meat offals. In selecting seafoods, choosing tuna over shrimp and lobster can cut your cholesterol intake drastically. Fishes like tuna are also rich in Omega-3 fatty acids which are the precursors of HDL.

When choosing bread to make a sandwich, you can also substitute white bread for whole grain bread. Whole grain bread does not only contain lower levels of LDL, they are rich in HDL which is good for the body. Likewise, you can substitute salt for in your condiments for other non-sodium based herbs.

Preparation


Choosing how to cook your food is as important as choosing your ingredients. As far as preparation is concerned, you shouldn't add more fat in the processing of your food than you need to. Recipes to lower cholesterol typically favor steaming and boiling over frying. Frying incorporates more cholesterol into your food. When you do decide to fry, use oils which are low on LDL and trans-fat. Canola oil is one example of a healthier alternative to frying than oil from animal fats.
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What Causes High Cholesterol and What Are the Symptoms ?

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What Causes High Cholesterol and What Are the Symptoms
What Causes High Cholesterol and What Are the Symptoms 
Everyone is probably aware of the fact, that cholesterol exists naturally within your body, as it is necessary for the effective performance of body functions. However, excessive amount of cholesterol, means that waxy lipids are building up within your blood stream and they will stick within your heart coronary arteries.

This article will not attempt to provide you with precise guidelines of feeling high cholesterol symptoms. If you have increased cholesterol levels, you will not feel pain, sensation of tiredness, nausea or anything else within your body. You will still feel good and healthy. The problem, associated with high cholesterol, is that there is no precise way to determine, whether you may have it or not, because it may not cause you any type of physical distress - until it is too late.

One of the major causes of high cholesterol (or hypercholesterolemia) is often genetic. There are basically two types of genetic disorders, one is found more rarely among people than the other. This rare condition, can be cause of several cardiovascular diseases at the time of childhood. Different people linked with cholesterol symptoms are more likely develop cardiovascular diseases between the ages of 30 and 40.

Unfortunately, if your family members have died due to heart attack a very young age, it could be associated with high cholesterol. For this reason, it is essential to have medical examination of your blood.

Excessive intake of trans-fatty acids and dietary is one of the major causes of hypercholesterolemia in western society. Dietary cholesterol was considered a major cause some time ago, but recent research have indicated, that cholesterol-increasing foods, such as eggs can be easily consumed in moderation. For instance, eating two or three eggs per week, seems to be OK.

High cholesterol could be induced into the body either by hereditary or environmental factors. It can be easily affected by your present lifestyle, but exercise level or type of diet you eat, can be great contribution in its control. Any food that contains trans-fats, saturated fat as well as hydrogenated fats, can increase your cholesterol level.

High cholesterol level is linked to arterial deposits. The medical name of this condition is atherosclerosis, which can be cause of great stress to people. It causes build up of different kinds of deposits into your arteries, that restricts and reduces the flow and volume of blood stream through them. In cases where this condition persists, it may cause the blood vessels, supplying towards your heart, to become too narrow, to deliver the required amount of oxygen to your heart muscle. One of the symptoms that this condition has started, is feeling chest pain within your body. If one of these plaques is dislodged, it may cause blood clots, which are dangerous, because they can block the blood flow, leading to a heart attack and stroke. For this reason, it is recommended to control the level of cholesterol in order to avoid high cholesterol, instead of waiting for the cholesterol symptoms to show up.
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Lowering Cholesterol Diet Plans

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Lowering Cholesterol Diet Plans
Lowering Cholesterol Diet Plans
First of all, you might be interested in the daily average values for calories fat and cholesterol:

Total fat - about 22 grams per day (~ 17 percent of calories)

Dietary cholesterol - about 120mg per day

Calories - 1200 per day

Saturated fat - about 4 grams per day (3 percent of calories)

Every meal should have perfect control on the calorie, total fat, saturated fat and cholesterol content levels.

Soluble fiber is highly important so the diet should be rich in it, and also dietary fiber
The values recommendation are based on the information from the The American Heart Association and The National Cholesterol Education Program's Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (ATP III)

This diet provides you with the average 1200 calories per day. You may increase these numbers depending on your gender and how much weight you have to lose by choosing some calorie-controlled snacks. Also, besides the complete 3-week eating plan, you should include some delicious recipes (that of course, follow the levels) and this way, if you really need to lower your cholesterol level, you are going to end up loving this diet.

Another important factor when it comes to reducing your cholesterol level is the regular exercising concept. You can improve your physical fitness and help reduce your cholesterol levels by simply following some established exercise guidelines and information on this topic.

If you ask yourself what kind of cholesterol reduction you can expect, you should know that when following this type of diet, results start showing in about 2 or 3 weeks after you started the cholesterol lowering diet. 30-55 mg/dl could be the level you might get in time but only with serious commitment. The amount of saturated fat in your present diet, how responsive your body is to this new diet and last but not least the blood cholesterol level prior to starting the new diet are several factors on which the reduction in your blood cholesterol level depends.

Also, it is important to know that the diet is perfect for anyone who wants to reduce their cholesterol level pretty fast and also want to lose body fat at the same time. Needless to add that this is an extremely healthy diet.
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Lower Cholesterol - Using Diet To Lower High Cholesterol

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Lower Cholesterol - Using Diet To Lower High Cholesterol
Lower Cholesterol - Using Diet To Lower High Cholesterol
If you want to lower high cholesterol levels, the first thing you should change is probably your diet. Diet is more likely to contribute to high cholesterol levels than any other factor. This increases your risk of developing heart diseases that can lead to hypertension and heart attack. So if you want to live a healthy life, where do you startall

Cross out these fats from your diet: LDL or low-density lipoprotein, triglycerides, hydrogenated fats and most saturated fats. These fats can usually be found in the most popular meal of all: a large order of hamburger with cheese, French fries and milk shake. While very filling and satisfactory, these foods contain as much fat as 1/8 lb. of butter. Imagine chomping on THAT the next time you order a burger meal.

If you want a diet to help you lower high cholesterol by avoiding fats, try to keep your saturated fat intake to 10% of your total caloric intake. That is the ideal figure to maintain during the first stages of your goal to lower high cholesterol. Later on, you can go even further and keep your bad fat intake to just 7%.

Regular inclusion of fiber-rich foods in your diet can significantly lower high cholesterol levels. Soluble fiber found in natural, unprocessed grains, oats and fruits are great choices for meals and snacks. Soluble fiber is particularly effective in helping lower your blood cholesterol and reducing your body's rate of sugar absorption.

For men 50 years old and younger, the ideal daily amount of fiber intake is about 38 grams. This decreases to 31 grams for men 51 years and older. For women, it's 25 grams for those aged 50 and below and 21 grams for older women.

You don't have to follow an ultra-strict diet regimen that will make your life joyless and monotonous. All you have to do is to combine a reasonably active lifestyle with a good diet, something you will have to commit to for the rest of your life.

The main challenge you will have with foods that contribute to high cholesterol is that they are so easily accessed and consumed. That makes it more important for you to monitor your diet and ensure that it is ideal for lowering high cholesterol levels. Be informed and live a healthy life.
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Low-Fat and Low-Cholesterol Diets

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Low-Fat and Low-Cholesterol Diets
Low-Fat and Low-Cholesterol Diets
Persons suffering from atherosclerosis often have a particularly high intake of refined sugar which, if not burned, is quickly converted into saturated fat. Animals fed sugar instead of starch develop high blood cholesterol; and the essential fatty acids in their blood and tissues decrease far more than when starch is fed. The blood cholesterol of healthy volunteers fell when they ate unrefined starches, but substituting sugar caused their blood fats and cholesterol to increase markedly. In the United States the consumption of such foods as potatoes, dry beans and peas, and whole-grain bread and cereals has unfortunately decreased steadily while the sugar intake has increased and paralleled the rise in atherosclerosis. If we are to combat this disease, natural starches should be appreciated and refined sugar restricted. The more deficient diets become, however, the greater is the craving for both sweets and alcohol.

Every Nutrient Appears To Help Prevent Atherosclerosis


Pectin effectively reduces experimental high cholesterol. Vitamin B12 accelerates the production of bile salts, thus decreasing the cholesterol in the blood. Lecithin increased markedly and cholesterols fell to normal when coronary patients were given 100,000 units of vitamin A daily for three to six months. Adequate protein causes the blood cholesterol to fall provided it is not obtained from well-marbled steaks or roasts accompanied with rich gravies and potatoes French-fried in hydrogenated fat. Alcohol not burned as calories and an excess of carbohydrate and/or protein are so quickly changed into saturated fat that they cause the blood fats and cholesterol to increase as readily as if saturated fats were eaten. Monkeys undersupplied with vitamin C produce cholesterol six times more rapidly than do well-fed animals. Severe atherosclerosis in rabbits and guinea pigs has been corrected by giving large amount - 50 times the normal requirement--of vitamin C; and the formation of bile acids and the excretion of cholesterol both increased. When patients with atherosclerosis and high blood pressure received large amounts of this vitamin, their blood cholesterols fell markedly and their blood pressure slowly dropped. The fact that toxic substances from cigarettes destroy vitamin C may in part explain why heavy smokers are susceptible to atherosclerosis.


Animals whose thyroid glands take up iodine readily are not susceptible to heart disease; and giving iodine to rats prevents atherosclerosis produced by feeding excessive amounts of cholesterol. When 12 drops of 10 per cent solution of potassium iodide were given in milk three times daily to hospitalized coronary patients, in a single month the blood lecithin increased markedly, the cholesterols dropped, sometimes as much as 125 milligrams, and the size of the fat and cholesterol particles was reduced. Heart pain decreased, and the patients felt "fresh and cheerful." In cases where the basal metabolic rate had been low, or the speed with which the body utilizes energy was subnormal, it increased 11 to 28 per cent. Though adequate iodine with vitamin E stimulates the thyroid gland and thus accelerates the utilization of cholesterol and fats, it has been particularly neglected.

Every variety of animal allowed only two meals daily develops severe atherosclerosis, but when the identical kind and amount of food is taken in small, frequent feedings, excellent health is maintained}87 Numerous small meals also correct atherosclerosis even after it has become severe. Similarly, coronary patients given six or more small meals daily rather than the same kind and amount of food in one to three larger meals have invariably shown marked decreases in the blood fats and cholesterol. Stress makes atherosclerosis worse by increasing the need for nutrients required to utilize fats; and cortisone therapy, which simulates severe stress, quickly elevates blood fat and cholesterol. Stress is not necessarily destructive provided the increased requirements are met.

Though atherosclerosis is often considered to be hereditary, when 123 persons of two families, all of whom had excessively high blood cholesterols, were given improved diets, their blood fats and cholesterols readily decreased.Such families undoubtedly have unusually high genetic requirements for certain nutrients needed to utilize fat.

When low-fat diets have been given to patients with atherosclerosis, appetites have usually become ravenous. Excessive calories, mostly from starches and sugars, have been consumed and quickly changed to saturated body fat, causing the blood fat and cholesterol to soar. The size of fat and cholesterol particles has also become much larger; the amount of cholesterol changed to bile acids has greatly reduced; and coronary patients adhering to such a diet have become markedly worse. The American Medical Association has warned physicians not to recommend such diets, but they are still being used.

Diets low in cholesterol have also achieved exactly the opposite from what was hoped. Such diets throw the liver into a frenzy of cholesterol-producing activity, causing the amount in the blood to increase. Conversely, liver biopsies showed that when volunteers were fed 3 or 4 grams of cholesterol daily-far more than would ever be obtained from foods-the production of cholesterol by the liver was "almost completely suppressed." Experimental heart disease has been produced with diets completely devoid of cholesterol. Nevertheless, low-cholesterol diets have restricted so many excellent foods that the very nutrients needed to utilize fat and cholesterol have been decreased or omitted. Eggs have been condemned, their high lecithin and methionine content ignored. Even mayonnaise has been forbidden, yet it averages 52 to 67 per cent essential fatty acids and 10 to 14 per cent lecithin. Volunteers recovering from heart attacks have consumed daily for varying periods 10 eggs, 16 egg yolks, the fat from 32 eggs, and even 9 to 60 grams of pure cholesterol; their blood cholesterols have not increased provided the eggs were cooked without saturated or hydrogenated fat.

Some experiments have shown that butter has increased blood cholesterol, yet persons in Denmark, Switzerland, and Finland eat far more butterfat than we and have much less heart disease. Certain African natives obtain 60 to 65 per cent of their calories from butterfat, but all their foods are unrefined; they have no atherosclerosis, no heart disease, and their blood cholesterols average an amazingly low 125 milligrams. In the days when atherosclerosis was unheard of in America, butter was slathered in or on practically every food not cooked in cream. Butterfat appears to be a problem only when nutrients needed to utilize it are undersupplied.

Lowering Blood Cholesterol


Though blood cholesterol varies constantly, that of persons with atherosclerosis is uniformly high, or usually above 250 milligrams in about a half cup of blood (100 cc). A group of patients with heart disease or cholesterol tumors had average blood cholesterols of 259 and 423 milligrams respectively; and persons over 60 years of age with cholesterols above 260 milligrams have been found to have twice as many strokes as others with cholesterols below 200. Physicians do not agree on the amount most compatible with health, but it appears to be below 180 milligrams. If a diet is adequate in every respect lowering the cholesterol to 180 milligrams or less is usually not difficult. For example, one man whose cholesterol was 330 shortly after a heart attack quickly reduced it to 170 milligrams and then more gradually to 121. Almost every week someone whose cholesterol was formerly high tells me, "My doctor says my cholesterol's now the lowest he has ever taken," and quotes a figure ranging from 130 to 150 milligrams.

None of these persons has avoided eggs, liver, or butter but they did obtain magnesium, iodine, lecithin, yeast, skim or whole milk, the antistress formula, and supplements of vitamins A, D, E, and the B vitamins. A few have taken 250 milligrams each of cholin and inositol six times daily for a short period. All were asked to reduce natural saturated fats and to avoid every form of hydrogenated fats including anything prepared with them, such as French-fried foods and package mixes; and each had 1 tablespoons of mixed vegetable oils daily. Not only did the blood cholesterols decrease, but the appearance, energy, and general well-being of these individuals can well be envied.

In correcting experimental atherosclerosis, it has been found that some fatty deposits, especially those in the arteries of the eyes and heart, remain long after the blood cholesterol is normal. Such a finding indicates that an adequate diet should be followed for months or years after apparent recovery.

Have Your Cholesterol Determined Annually


Every person with a high blood cholesterol is a potential candidate for a heart attack, a stroke, high blood pressure, and/or various abnormalities resulting from prolonged faulty circulation. For this reason, every individual, regardless of age, should have an annual blood cholesterol determination. If this figure is above 180 milligrams, immediate steps should be taken to lower it. Untold suffering and innumerable premature deaths could be prevented were such a procedure followed. There is no evidence that cholesterol alone causes general atherosclerosis, strokes, or heart attacks, but an elevated blood cholesterol invariably accompanies these abnormalities.
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Low Cholesterol Diet - What to Avoid and What to Eat For The Best Protection Against Heart Disease

Posted by maiko muki

What to Avoid and What to Eat For The Best Protection Against Heart Disease
What to Avoid and What to Eat For The Best Protection Against Heart Disease
Although the body needs cholesterol, excessive amounts of it can be dangerous. This is why millions of people in the US and throughout the world are suffering from some form of heart disease. It is so important to eat right and stay healthy, and switching to a low cholesterol diet will help you achieve this.

The primary function of cholesterol is to build the body's cell walls. However, only a small amount of cholesterol is needed and is utilized in the body.

The excess amount is deposited naturally in the arteries. As a result, it narrows the arteries and causes a disease called atherosclerosis.

In addition, a high cholesterol level in the body leads to the risk of heart attack, stroke and many other heart related diseases.

Because of this, you need to follow a strict low cholesterol diet and give yourself every protection possible.

Food to Avoid in a Low Cholesterol Diet:


· Coconut oil, margarine, butter - They are rich in cholesterol and should be avoided. While many people think that margarine contains less cholesterol than butter, this is a big misconception. The truth is, they both have equal cholesterol amounts.

· Eggs (especially egg yolk) and red meat - They contain a high amount of cholesterol. These are not low cholesterol diet foods as they contain large amounts of saturated fats. As such, it is recommended to avoid eating beef and pork.

· Whole fat dairy products such as whole milk, cheese, butter, and many more - These contain a high amount of cholesterol and fat. They are not healthy for the body.

· Almost all types of junk food - This is because they contain a high amount of cholesterol and saturated fat. This is why you need to reduce your intake or totally abstain from eating fried foods and junk foods.

· Ice cream - This also contains high cholesterol and saturated fat and should be limited.

Foods Perfect for a Low Cholesterol Diet:


· Peas, Legumes, and Beans - They don't contain any cholesterol.

· Fruits and Vegetables - These foods have no cholesterol or fats. Instead, they have other essential nutrients. In addition, many vegetables contain fibres that are advantageous to the body.

· Opt for low-fat milk, yogurt, and low-fat cheese - These are the good alternatives to whole fat dairy products. Tofu is also a good substitute for a low cholesterol diet because it is really healthy.

· Whole grain or wheat bread - Instead of white bread, these are the better and healthier options. Oat barn and oatmeal are also good for lowering the cholesterol level in the body. In fact, eating oatmeal is the best way to start the day.

Strengthen your diet with natural supplements that will provide your body with invaluable nutrients that have cholesterol lowering properties as well as other essential health benefits.

Following a low cholesterol diet will put you on the path to greater heart health and will protect you against coronary artery disease, which affects more than 14 million people in the US alone.
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Low Carb Food List For Atkins Diet

Posted by maiko muki

Low Carb Food List For Atkins Diet
Low Carb Food List For Atkins Diet

Most people that are trying to lose weight are well acquainted with the famous Atkins Diet, which is nothing more than a low carb diet, so I decided to make a Low Carb Food List For The Atkins Diet readily available. Before I get into that list, I want to make sure that you understand the benefits of the Atkins diet.

A controlled carbohydrate way of eating provides you with nutrients that will stabilize your blood-sugar levels. A lot of critics will tell you that you cannot get enough nutrients while doing a low carb diet, like the Atkins diet, and this is just not true. The low carb food list I am going to supply you with are foods that are jam-packed with nutrients to ensure your dieting experience is a healthy one. Now, without further ado, here is your low carb food list.

The following foods are those that you can eat without restriction:

1. All chicken 
2. All fish 
3. All Shellfish 
4. All meat, including beef,  lamb, bacon, veal, ham, and venison.

It must be noted that some meats like ham, bacon, and salami are often cured in extra sugar and you must try to avoid these products if you can.

For the following seven cheeses, you can have 3-4 ounces daily:

1. Cheddar 
2. Cow, sheep, and goat cheese 
3. Cream cheese 
4. Gouda 
5. Mozzarella 
6. Roquefort and other blue cheeses 
7. Swiss

The following is a list of salad vegetables and you can have up to three cups a day:

Alfalfa sprouts, arugula, celery, chicory, chives, cucumber, daikon, endive, escarole, fennel, lettuce, mushrooms, parsley, peppers, radishes, romaine, sorrel

All of these salad vegetables are high in nutrients and provide an excellent source of fiber.

If your salad vegetables does not exceed two cups per day, you may have up to one cup of the following vegetables:

Artichoke hearts, asparagus, bamboo shoots, bean sprouts, beet greens, broccoli, brussels sprouts, cabbage, cauliflower, celery root, chard, collard greens, dandelion greens, eggplant, hearts of palm, kale, kohlrabi, leeks, okra, onion, pumpkin, rhubarb, sauerkraut, scallions, snow peas, spaghetti squash, spinach, string or wax beans, summer squash, tomato, turnips, water chestnuts, zucchini

As far as beverages, water is always a winner although you can also drink club soda and decaffeinated tea and coffee as well.

Of course the Atkins diet is a lot more in-depth than this low carb food list, but this will give you an idea of what you can eat and, ultimately help you lose the weight you desire.
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How To Plan Healthy Diets For High Cholesterol Levels

Posted by maiko muki

How To Plan Healthy Diets For High Cholesterol Levels
How To Plan Healthy Diets For High Cholesterol Levels
While the liver produces cholesterol to aid in healthy bodily functions, we get way too much from food, which is why people should learn to plan healthy diets for high cholesterol levels. By planning a healthy diet that can keep cholesterol levels in check, you can steer clear of heart risks that are associated with a high cholesterol count in blood.

The biggest risk that results from high cholesterol levels is atherosclerosis or the blockage of arteries that can cause heart diseases or stroke. In many occasions, people only learn that their arteries are narrowing when it is already too late. It is not difficult to reverse the effects of high cholesterol in your blood vessels with diet alone, but you must be diligent and committed to achieving this goal. Planning and following a healthy diet will get you there and keep you very healthy.

Healthy diets for high cholesterol levels should be designed primarily to reduce the amount of LDL cholesterol in the body. These diets will often result in a decrease in blood pressure, blood sugar and body weight.

The following are some ideas that can be incorporated into your diets:

Fresh Fruits, Vegetables, Legumes, and Whole Grains


These are natural foods that are essential because they are a good source of dietary fiber and can help decrease LDL cholesterol, thereby lowering the risks of heart disease.

Low Fat Foods


Diets should have zero or minimum amounts of trans-fatty acids and saturated fats. It is recommended to use monounsaturated fats instead such as those found in peanut oil or olive oil.

Balance Your Protein Sources



Popular sources of protein like meat and dairy products are one of the biggest causes of heart disease. To reduce the risks of these diseases, it is best to plan healthy diets for high cholesterol levels with a variety of protein sources in mind, including vegetables and fish. Spinach and asparagus are excellent sources of high quality protein. Soy is believed by many reduce LDL cholesterol while eating foods rich in omega-3 fatty acids, such as fish, reduces the chances of heart disease.

Lower Cholesterol Intake

While your liver produces cholesterol, unhealthy eating habits can increase it to dangerous levels. Diets for high cholesterol levels should focus on food sources that have minimal or no cholesterol. This has multiple benefits because it can also limit the intake of unhealthy fat as well as increase your nutrition intake.

Choose Healthy Carbohydrates

Carbohydrates are a good source of energy. However, it is important to choose foods rich in complex carbohydrates, such as whole wheat, whole grain products and brown rice. Avoid simple carbohydrates such as those found in carbonated drinks, sugar and sweets because simple carbohydrates can increase the risk of heart disease.

Eat Regularly

Skipping meals to lower bad cholesterol is very bad advice. In fact, eating at least five small meals a day can help speed up metabolism and control blood sugar levels making it much easier to lose weight. When planning healthy diets for high cholesterol levels, each meal should be small enough to satisfy cravings but not to the point where you starve or feel hungry all the time.
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How to Lower and Control Cholesterol

Posted by maiko muki

How to Lower and Control Cholesterol
How to Lower and Control Cholesterol

Cholesterol, the Artery Blocking Culprit


What can you do if you have high cholesterolall You can do several things, watch what you eat, exercise and take a cholesterol lowering natural supplements.

Certain foods definitely help lower cholesterol levels. Maybe we should talk about the three things to stay away from first.

Chlorinated water is very damaging to your arteries. Drinking water with chlorine in it along with bathing and swimming in chlorinated water causes damage to your arteries. When your arteries sustain damage cholesterol collects and the blockage is started. You need to remember that it takes years for this blockage to get to the place where it causes the symptoms we are trained to recognize. During those years we can do several things to prevent cardiovascular disease. More about that later.

Another food substance we need to stay away from is hydrogenated oils and Trans fat. Margarine, which is usually 100% hydrogenated oil scars your arteries and causes cholesterol to begin sticking to your artery walls. We are just learning what Trans fat will do to us.

The third thing that we are so used to consuming that the danger is not recognized because surely the FDA would not allow such a dangerous food practice to continue, but that is exactly the case. What I am talking about is homogenized milk products. In the homogenization process the fat molecules are reduced to such a small size that our bodies are not able to process the fat thus causing plac build up in your arteries.

While staying away from these foods we do need to increase our fiber intake as this acts as a sponge and absorbs excess cholesterol and is eliminated. We need at least 25-30 grams of fiber in our diet daily; most Americans get 12 grams or less with our high fat modern diet.

Another food to eat to help control high cholesterol is cold water ocean fish. They are high in omega-3 oils. These essential fish oils reduce triglycerides, thereby helping with cholesterol. If you are not consuming enough fish, a supplement of fish oil is a very good way to get these oils. Available are capsules that do not dissolve until they reach the small intestine thus avoiding that fishy burp.

When you supplement your diet with plant based phytosterols and enough fiber and omega fish oils you should be able to control your cholesterol level. Phytosterols mimic and have the same chemical make up as cholesterol and replace cholesterol in the digestive tract thus preventing it from entering the bloodstream.

Which fiber should you be using? I would suggest one that includes psyllium husk.

The FDA has acknowledged psyllium's role in supporting heart health by allowing the following health claim:

Diets low in saturated fat and cholesterol that include 7 grams of soluble fiber per day from psyllium husk may reduce the risk of heart disease.

Psyllium husk, which can reduce both total cholesterol and low density lipoprotein (LDL) cholesterol. The soluble fiber in psyllium reduces absorption of blood cholesterol and bile acids from the intestine, and that in turn lowers blood cholesterol levels. As psyllium moves through the digestive tract it acts as a sponge. As it absorbs water it restores regularity by adding bulk as well as helping to sweep the intestines of fats and toxins.

In summary: Avoid foods that cause artery damage. Make sure you get plenty of fiber and foods that lower cholesterol. Use a supplement that adds plant phytosterols and omega-3 to your diet.
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Information on Healthy Eating - Eggs, Cholesterol and Diet

Posted by maiko muki

Information on Healthy Eating - Eggs, Cholesterol and Diet
Information on Healthy Eating - Eggs, Cholesterol and Diet
There has been a long standing debate about the effects of eating eggs and recipes containing eggs on blood cholesterol levels. Information on healthy eating has shown that eggs are an excellent source of nutrients and protein, and can be eating regularly as part of a nutritious healthy diet. If you already have high blood cholesterol levels, information on healthy eating recommends that you eat more egg whites only rather than the whole egg.

Information on healthy eating shows that whole eggs have about.36 g of Cholesterol. The egg white alone has.24g and the yolk alone has.61g. So you can see that on the whole, egg consumption is not nearly as harmful as it was once thought to be.

Other Nutrients


The egg is considered to be one of Nature's "perfect foods". Eggs contain 6.3g of Protein, and at least a trace of everything from B vitamins, riboflavin, thiamin, iron, magnesium, phosphorus, zinc and Vitamins A, D and E. The egg contains 10% of your daily recommended requirement of Vitamin D and Riboflavin and is an important source of choline.

The egg also contains 4.4 g of fat. This is broken down into Saturated fat (1.6g), polyunsaturated fat (1g), and monounsaturated fat (1.8g). So if you are eating a low fat diet, information on healthy eating recommends you limit your consumption of eggs.

Eggs and Weight Loss


You can use eggs or egg whites in a variety of dishes or eat them plain. They make a wonderful breakfast or anytime food. If you are looking at information on healthy eating to lose weight, you will find a recent study showed that people who ate eggs for breakfast daily lost more weight than people who ate a bagel for breakfast.

So if we study information on healthy eating and the part eggs can play in your healthy diet, we find a lot of evidence in favor of eating eggs. We do recommend trying the many different ways to prepare them to step away from the traditional breakfast recipes. The reason for this is the traditional food pairings do not lend themselves to a healthy diet or optimum weight. Steer clear of eggs and bacon, ham, sausages or other so-called breakfast meats. Opt instead to eat your eggs with whole grain toast, poached w/ fish, scrambled with fresh vegetables or in a light quiche with low fat cheese and nonfat milk. 

The combinations of breakfast meats with eggs led to the demonization of the egg as a breakfast food for many years. Now it has been given the green light as a nutritious whole food that can enhance your diet and your good health.
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List Of Low Cholesterol Foods

Posted by maiko muki

List Of Low Cholesterol Foods
List Of Low Cholesterol Foods
People who are over 25 years of age should pay more attention to their cholesterol levels. This is because as the body ages, its ability to fight off bad cholesterol decreases. Experts say that in order to avoid having too much bad cholesterol in the body, people should always have a ready list of low cholesterol foods and create a balance diet menu out of it.

The following is a list of low cholesterol foods that can be mix and match to create a low cholesterol diet:

1. LEAN MEATS. Lean red meats or lean chicken/turkey meats and fish should always be included in the list of low cholesterol menu because 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.

2. VEGETABLES. This food group is considered as the healthiest among other groups in the food pyramid primarily because they are low in calorie-content. Aside from that, these are also high in dietary fiber and dietary nutrients that aids not only regulated metabolism but also balances cholesterol levels. Vegetables are also perfect low cholesterol foods because these are excellent sources of minerals and vitamins such as vitamins C, E and K, vitamin B-complex, and other micronutrients that reduce vitamin deficiency. Aside from lowering high cholesterol levels, other benefits of eating vegetables also include the reduction of heart diseases and cancer as well as high blood pressure.


3. GRAINS. Because these are in high-energy content and dietary fiber content, grains are effective foods to lower cholesterol level. Whole grains are also known as effective in controlling weight. Aside from whole grains, breads, beans, potatoes, pasta, and cereals can also help lower cholesterol levels.

4. NUTS AND SEEDS. Since these contain large amounts of vitamins and minerals, nuts and seeds are included among the list of low cholesterol foods. These foods also are also high in dietary fiber that is excellent for great metabolism and low in calorie-content that is effective for weight management.

5. FRUITS. Just like vegetables, fruits are also among the top food groups that lower cholesterol because they are very low in calorie content. These also contain large amounts of significant vitamins and nutrients that help prevent of vitamin deficiency as well as other illnesses.
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LDL Cholesterol - What is Low Density Lipoprotein?

Posted by maiko muki

LDL Cholesterol - What is Low Density Lipoprotein
LDL Cholesterol - What is Low Density Lipoprotein  ?
LDL cholesterol stands for low-density lipoprotein, which is a form of lipoprotein that moves triglycerides and cholesterol to peripheral tissues, from the liver. It is at times given the nickname of "bad cholesterol." High levels of LDL may direct the view of a patient's medical condition to an underlying disease, in some cases cardiovascular issues.

Along with this form, there are four others to make a total of five kinds of lipoproteins: chylomicrons, high-density lipoprotein (HDL), intermediate-density lipoprotein (IDL), and very low-density lipoprotein (VLDL). All lipoproteins, including low-density lipoprotein, can be used to move fat and cholesterol through the bloodstream by its water-based solution.

As cholesterol is considered a "silent killer," some people with high LDL may have no apparent symptoms, despite the elevated levels. Xanthelasma, in which cholesterol collects below the skin, may be noticed in some individuals with this condition. They are similar to yellow in color, and often show up near the eyelids. Even with these, however, elevated LDL cholesterol may not be the underlying medical cause, as other issues could also have brought on the xanthelasma in the patient.

Different cases and patients may call for different treatment methods. A change to a specific diet is one possibility, however, even that diet itself may vary in one situation as compared to another one. Physical activity is sometimes recommended. Although it actually has little effect on the levels of LDL cholesterol in the individual, it is still useful for means such as attaining better insulin sensitivity, reducing triglycerides, and reaching other heart benefits.
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