Low Cholesterol Diets - Foods to Avoid High Cholesterol

Low Cholesterol Diets - Foods to Avoid High Cholesterol

High cholesterol cases have risen over the years and this has been caused by the mere fact that most people do not take into account what they eat and how that food is beneficial to their bodies. These problems are caused by eating foods that are high in saturated fats and worse still if you consume large amounts of these foods on a daily basis. If you are looking to reduce the amount of this substance in your body, it should be well advised that the first approach to take is a change of your daily diet. What you eat will considerably elevate or lower your cholesterol levels.

Our bodies contain two types of cholesterol levels; these are the good (HDL) and the bad (LDL). Studies have shown that an increase in the bad type can be very harmful and even fatal; however this can be avoided if an individual is able to keep to a diet that raises the HDL levels in the body whose main function is to reduce the production and absorption of the bad type in the body. Foods that will keep you HDL levels high include; foods rich in soluble fiber for example, legumes, carrots, oats, barley and broccoli. Stanol esters found in soy beans and pine trees are very effective in reducing high levels of this substance. Other sources of stanols can be found in dressing, orange juice and certain dietary supplements.

Omega-3 fatty acids found in fish, for instance, salmon, sardines, tuna and more help protect the linings of the arteries and they greatly reduce the bad type levels and raise the good type levels. Fruits and vegetables are always the most recommended in your daily diet for they are free of these fats. However, it should be noted that overcooking vegetables can lead to a substantial loss of nutrients which end up being replaced by saturated fats. Foods that are high in this substance may taste better than foods that are low in the same fats, but they cause the most harm. Through online research one will be able to find some good low cholesterol diet recipes that are healthy and yet just as tasty.

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Understanding Cholesterol and Normal LDL and HDL Levels

Understanding Cholesterol and Normal LDL and HDL Levels

While everyone has heard about cholesterol, it can sometimes be very confusing to truly understand what cholesterol is. Your cholesterol measurement will have a few components. HDL level is one of the components, along with LDL level and triglyceride level. If your levels are either above or below normal, then you are considered at risk. If you find that you are at risk, then there are certain measures that you can take in order to get back to your normal LDL and HDL levels.

When you go to a doctor to get your cholesterol measured, you will receive a report made up of a few different numbers. You will have a measure of your HDL, or your good cholesterol. You will also have a measure of your LDL, or bad cholesterol. The third score on your report will be your triglyceride level. These levels are all measured in a units of milligrams per deciliter (of blood). The numbers from your cholesterol report, along with other factors like your age, blood pressure, smoking habits and family history will help give you a picture of your risk for heart disease.

It is actually good to have a high level of HDL. HDL is the good kind of cholesterol. A normal level for a male would be about forty to fifty miligrams per deciliter. For a woman, normal, healthy numbers are fifty to sixty milligrams per deciliter. An HDL score above sixty milligrams per deciliter can actually help protect against heart disease.

Your LDL, on the other hand, should be a low score. LDL is the bad kind of cholesterol. The lower that you can keep your LDL level, the lower your risk for heart disease is. A low level of LDL is less than one hundred milligrams per deciliter, while an extremely high level will be over one hundred and ninety miligrams per deciliter. The optimal level is in the one hundred to one hundred and twenty nine milligrams per deciliter range. However, the proper level of LDL is a very individual number, so consult your doctor to learn exactly what yours should be.

Along with HDL and LDL, your triglyceride level is important when considering cholesterol. This is essentially a measurement of fat. Overweight or obese people are more commonly subject to high levels of triglycerides. Eating a healthy diet, exercising regularly, and quitting smoking are all great ways to maintain your health and lower cholesterol and your risk of heart disease.

To learn more about measuring and maintaining normal HDL and LDL levels, start by looking online. The internet is a great resource for learning all about your options.

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The Right Diet To Lower Triglycerides

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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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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