LowerHighCholesterol.Net

Julia Carmichael asked:


The liver makes most of the cholesterol in the body, but dietary cholesterol plays an important role in controlling all the cholesterol levels in the body. The levels include the total cholesterol and the good and bad cholesterol.

Good cholesterol, the HDL (high-density lipoproteins), protects the heart by helping to transport excess cholesterol from the arteries back to the liver for breakdown and disposal.

On the other hand, the bad LDL (low-density lipoproteins) cholesterol builds up plaque that clogs the arteries and hinders normal blood flow.

A low cholesterol diet should not only reduce the total cholesterol and LDL levels, it must also increase the HDL level at the same time.

Dietary Cholesterol

The main sources of dietary cholesterol are animal-derived foods rich in cholesterol and saturated fats, such as organ meats, egg yolk, butter and other full-cream dairy products. Trans fats (as those in deep-fried foods) and hydrogenated fats (as those in bakery items) are the other culprits.

In a low cholesterol diet, you would replace saturated fats with polyunsaturated and monounsaturated fats such as oils of olive, canola, peanut, flaxseed, sunflower, and so on.

Fats to Avoid

As far as trans fats and hydrogenated fats are concerned, it is advisable to avoid them as far as possible, which means taking away French fries, crispies, cakes, cookies, pastries, and ice-creams from the low cholesterol diet menu.

Recommended Low Cholesterol Diet

Foods that should make an essential part of a low cholesterol diet must come from the following food groups:

Cereals and grains: Whole-wheat bread, unpolished rice, and oats-based cereals are foods that are rich in fiber, which helps sweep away the bad LDL cholesterol from the blood. In a low cholesterol diet it is essential to replace white bread and other refined, polished grains with whole-grain varieties.

Nuts and seeds: Nuts like almonds, peanuts, walnuts and seeds like flaxseeds are rich in antioxidants (such as vitamin E and selenium) and in good fats, called omega-3 fatty acids, which protect the heart by increasing the HDL level.

Nuts and seeds are also a rich source of fiber. The best way to include flaxseeds in a low cholesterol diet is by grinding them and sprinkling over cereals and salads.

Fish: Non vegetarians can choose to have a fatty cold-water fish such as salmon or tuna twice a week to get a rich supply of omega-3 fatty acids.

Beans and legumes: Beans, legumes and lentils are rich sources of protein and fiber and are low in fat content. They make an ideal substitute for meats. Soy cheese (tofu) is another good meat substitute in a low cholesterol diet.

Fiber-rich foods: Foods like oats, barley, psyllium, apples, pears, prunes, kidney beans and Brussels sprouts are rich in soluble fiber, which acts like a broom to sweep out the cholesterol from the arteries.

Fruits and vegetables: Fresh fruits and vegetables are loaded with fiber, antioxidants, flavanoids and plant sterols, all of which help lower cholesterol and raise HDL level. Some 8-10 servings of fruits and vegetables should be included in the daily low cholesterol diet.

Garlic, onion: Some people believe garlic regulates liver functioning and dissolve the cholesterol deposits in the arteries. Others swear that including just half a raw onion in the daily low cholesterol diet can lower LDL level and increase HDL level.

Following a low cholesterol diet, with regular exercise, and cutting out on meats, full-cream dairy products, deep-fried foods and bakery items, can go a long way in lowering total cholesterol. Similarly, it lowers LDL cholesterol levels while raising the HDL level.



Lower High Cholesterol

Albert Lee asked:


A sample diet to lower cholesterol is important to determine how your body will respond to various cholesterol-lowering techniques suggested by experts. Basically, a sample diet to lower cholesterol involves avoiding certain foods while increasing the intake of others. Combining these techniques can lead to significant decreases in blood cholesterol levels, even reaching up to 20%.

1. Breakfast

A good breakfast for your sample diet to lower cholesterol should include oatmeal or oat bran and fruits. You can alternate it with cereal and low-fat milk or whole grain products, such as wheat bread. If you use butter or margarine, you may want to replace it with sterol-fortified margarine, instead. For the drinks, you can take sterol-fortified juices, skim milk or water. Vitamin supplement may also be taken in the morning.

2, Lunch

Your lunch for a sample diet to lower cholesterol should include the fatty fish, such as tuna, mackerel or salmon, which is broiled, steamed or grilled. It can be alternated with lean meat, with fat less than 10%, or skinned poultry. These must be prepared with minimal cooking oil, such as canola oil. You may opt to combine them with rice or whole grain bread, and vegetables. Fresh or canned fruits, or low-fat yogurt, may be taken for dessert.

3. Snacks

Health snacks that you can include in your sample diet to lower cholesterol include unsalted nuts, such as walnuts and almonds, and seeds, such as sunflower seed. Soy products, such as soy burger, are also healthy alternatives for regular snacks.

4. Dinner

Dinner for a sample diet to lower cholesterol should be somewhat similar to lunch. You can start off with a low-calorie salad combined with a low-fat dressing. You can then alternate between fish, lean meat and skinned poultry. Experts recommend at least 5 servings of fruits and vegetables daily.

This is an overview of what a sample diet to lower cholesterol should contain. Knowing the principle behind the diet is the most important thing. This enables you to alter your diet and give variety to it.



Weight Loss Journal

Joe Serpico asked:


Regardless of whether your health concerns relate to cancer, cardiovascular disease, diabetes, or simply losing weight, you’d be well served to focus on eating a healthy diet which concentrates on foods that are high in vitamins, minerals, and phytonutrients, and balanced in healthy fats, carbs and proteins.

One way to learn more about what we eat is to check out package labels to see what manufacturers are adding (or removing) from the foods we eat. Read the information on the package and start making comparisons to determine which foods are the best for YOU. Learn about nutritional labeling and the sometimes sneaky ways that manufacturers have of hiding what is in the food. Know and understand ingredient declarations, how they are used, and what a few of the “technical” terms mean. Are the unfamiliar ingredients good or bad for your health?

Since 1994 food manufacturers have been required by the Food and Drug Administration (FDA) to include food labels (or Nutrition Facts labels) on product packaging so that consumers have accurate nutritional information about the food they purchase. But food labels are more than just a federal requirement - once you understand the information they provide, you can use food labels as a guide to planning healthier meals and snacks.

Food labels are required on almost all foods, excepting certain ones that don’t provide many nutrients such as coffee, alcohol and spices. Although some restaurants provide information about the food they serve, they aren’t required to have labels. The FDA recommends that sellers provide nutritional information on produce, meat, poultry and seafood, but it’s strictly voluntary.

What Is a Serving?

At the top of a food label under Nutrition Facts, you’ll see the serving size and the number of servings in the package. The rest of the nutrition information in the label is based on one serving.

Calories, Calories From Fat and Percent Daily Values

This part of a food label provides the calories per serving and the calories that come from fat. If you need to know the total number of calories you eat every day or the number of calories that come from fat, this section provides that information. Remember that this part of the label doesn’t tell you whether you are eating saturated or unsaturated fat.

On the right side of a food label, you’ll see a column that lists percentages. These percentages refer to the percent daily values (%DV). Percent daily values tell you how much of something, whether it’s fat, sugar or vitamin A, one serving will give you compared to how much you need for the entire day. It will help you gauge the percentage of a nutrient requirement met by one serving of the product. One way to use this section of the label is when you comparison shop. For example, if you’re concerned with sodium, you can look at two foods and choose the food with the lower % DV. Are you trying to eat a low-fat diet? Look for foods that have a lower percent daily value of fat.

The %DV is based on how much or how little of the key nutrients you should eat whether you eat 2,000 or 2,500 calories a day. So if you eat a 2,000-calorie diet, you should eat less than 65 grams of fat in all the foods you eat for the day. If you’re eating 12 grams of fat in your one serving of macaroni and cheese (remember that’s one cup), you can calculate how much fat you have left for the day. You can use the bottom part of the food label in white to compare what you are eating to the % DV you’re allowed for that nutrient, whether it’s fat, sodium or fiber. If you need more or less than 2,000 or 2,500 calories, you’ll need to adjust this accordingly.

Nutrients

Fat, Sugar, Sodium and Carbohydrate

The sections on a food label shows the name of a nutrient and the amount of that nutrient provided by one serving of food. You may need to know this information, especially if you have high blood pressure, diabetes or are eating a diet that restricts certain nutrients such as sodium or carbohydrates.

Food labels also include information about how much sugar and protein is in the food. If you are following a low-sugar diet or you’re monitoring your protein intake, it’s easy to spot how much of those nutrients are contained in one serving.

Vitamins, Minerals and Other Information

The light purple part of the label lists nutrients, vitamins and minerals in the food and their percent daily values. Try to average 100% DV every day for vitamins A and C, calcium, iron and fiber. Do the opposite with fat, saturated fat, sodium and cholesterol. Try to eat less than 100% DV of these.

Common Mistakes to Avoid When Reading a Food Label

Until you become accustomed to reading food labels, it’s easy to become confused. Avoid these common mistakes when reading labels:

-A label may say that the food is reduced fat or reduced sodium. That means that the amount of fat or sodium has been reduced by 25% from the original product. It doesn’t mean, however, that the food is low in fat or sodium. For example, if a can of soup originally had 1,000 milligrams of sodium, the reduced sodium product would still be a high-sodium food.

-Don’t confuse the % DV for fat with the percentage of calories from fat. If the % DV is 15% that doesn’t mean that 15% of the calories comes from fat. Rather, it means that you’re using up 15% of all the fat you need for a day with one serving (based on a meal plan of 2,000 calories per day).

-Don’t make the mistake of assuming that the amount of sugar on a label means that the sugar has been added. For example, milk naturally has sugar, which is called lactose. But that doesn’t mean you should stop drinking milk because milk is full of other important nutrients including calcium.

Reading Label Lingo

In addition to requiring that packaged foods contain a Nutrition Facts label, the FDA also regulates the use of phrases and terms used on the product packaging. Here’s a list of common phrases you may see on your food packaging and what they actually mean.

No fat or fat free - Contains less than 1/2 gram of fat per serving Lower or reduced fat: Contains at least 25 percent less per serving than the reference food. (An example might be reduced fat cream cheese, which would have at least 25 percent less fat than original cream cheese.)

Low fat - Contains less than 3 grams of fat per serving.

Lite - Contains 1/3 the calories or 1/2 the fat per serving of the original version or a similar product.

No calories or calorie free - Contains less than 5 calories per serving.

Low calories - Contains 1/3 the calories of the original version or a similar product.

Sugar free - Contains less than 1/2 gram of sugar per serving.

Reduced sugar - at least 25% less sugar per serving than the reference food.

No preservatives - Contains no preservatives (chemical or natural).

No preservatives added - Contains no added chemicals to preserve the product. Some of these products may contain natural preservatives.

Low sodium - Contains less than 140 mgs of sodium per serving.

No salt or salt free - Contains less than 5 mgs of sodium per serving.

High fiber - 5 g or more per serving (Foods making high-fiber claims must meet the definition for low fat, or the level of total fat must appear next to the high-fiber claim).

Good source of fiber - 2.5 g to 4.9 g. per serving.

More or added fiber - Contains at least 2.5 g more per serving than the reference food.

With a little practice, you will be able to put your new found knowledge about food labeling to work. Assess your diet and decide what needs to be changed. Start by eliminating the foods that don’t measure-up to your nutritional wants and needs, and replacing them with healthier substitutes.

And while you’re at it, visit the FDA website and learn about the new labeling requirements, including those for “trans” fat. Like saturated fats, trans fats can raise levels of low-density lipoproteins (LDL) and increase your risk of heart disease. The “Nutrition Facts” panel on food packaging must provide this information beginning January 1, 2006, but most manufacturers will start providing it sooner



Lower Cholesterol Level

Janet Sommers asked:


Diet to lower cholesterol has been carefully studied. As we all know, cholesterol is defined as a fatlike compound that is found in our body. Cholesterol is known to be the major cause of blocking arteries and is the chief contributor to heart disease, heart problems and stroke. Though we know that cholesterol, the good cholesterol or High-density lipoproteins (HDLs) they called it, is needed in our body, it is a vital components in our cell membrane, in building hormones and vitamin d among all other body functions. However our main concern in general is how to lower these bad cholesterols that causes harmful effects in our body.

We also want to site information on the right diets to lower cholesterol naturally and safely. To lower cholesterol naturally and safely is to maintain healthy lifestyle. There is no natural and safer way to do it but to watch our diet, the food that we eat. How? Our cholesterol can be lowered by replacing saturated fat with polyunsaturated fat. Saturated fats are mostly found in meats and poultry. This has to be avoided or else cholesterol will shoot up. There is also no other option but to hold back the intake of refined carbohydrates found in bakery products, pastas, and sugar-added foods. Why? It is because it is believed to have hydrogenated fats. Prepared foods are no exemption also. We will not only talk about the foods to avoid so you can lower down your cholesterol but prevention is better than curing what we have gotten into from not being conscious and cautious of the food that we eat. What I mean, if you have high cholesterol, cure and treat it. But if you are not experiencing heart problems and other high cholesterol related problem, better still prevent it from happening by being mindful of what we eat.

As general rule, eating healthy will never go wrong. Watching your diet is a key. There are common foods that are low in cholesterol or can help fight bad cholesterol such as oatmeal, beans, broccoli, cauliflower, cabbage to name a few. In addition, instead of taking dairy milk, you may change it to Soya milk since it is cholesterol free. Mackerel, salmon and tuna are rich in omega 3 that fights bad cholesterol and protect the heart. True that there is maybe a handful of food that can lower your cholesterol but that is not it. It is not that simple as humming your favorite song, diet is work and it does not end in controlling or minimizing or avoiding foods that you eat. It has to be accompanied by the right attitude and the proper exercise to make it work. Exercise helps fight the build up of cholesterol in the body. Patients in severe case have to see their doctors for proper treatment and medications. Some conditions need medical interference already since having high cholesterol is a serious health concern that could not be set aside or taken lightly. I wish you the best of luck!



Weight Loss Journal

Steven A Johnson asked:


There are many factors and steps you can take to maintain a healthy cholesterol level. The importance of maintaining a healthy cholesterol level are simple, it can greatly reduce the risk of cardiovascular disease, in other words, protecting the heart that keeps us alive.

Let’s discuss cholesterol and what it means to us. Cholesterol is a fatty wax like substance that goes through our bloodstream. It requires a water soluble protein transport carrier from the liver to all the necessary parts of our bodies, and then returning to the liver for breaking down and elimination. Combined protein and cholesterol, known as lipoproteins, can be HDL (high-density) or LDL (low-density).

HDL is referred to as “good cholesterol”. This type is responsible for returning extra cholesterol not being used to the liver, ready for the breakdown process. This cholesterol type is good only because it enables the excess to be disposed of.

LDL works in a different way. LDL is responsible for transporting cholesterol to all the necessary organs and tissues in our body from the liver.

So what does all this mean to my cardiovascular system? LDL is the problem type of cholesterol when there is more than needed and HDL cannot remove it from our blood vessels and arteries. When the excess amount of cholesterol cannot be removed, it builds up into a plaque-like substance and it starts to clog the artery walls. When this happens, this leaves a lot of room for diseases. With our arteries clogged, there is no possible way we are giving the correct transport of blood to all of our essential organs.

Without a clean blood flow, there is a chance the arteries will become clogged which results in higher blood pressure and can drastically affect our health. With clogged arteries, we are open up to diseases such as cardiovascular disease, a heart attack, strokes and paralysis.

Now that we know the dangers of high cholesterol, how do we lower it to prevent diseases? A correct diet and regular exercise is an excellent place to start.

A proper diet is the first step to lowering or even preventing high cholesterol. There are foods that we eat everyday that are good for us, but some of the foods we love most can cause the most damaging.

Leafy green vegetables are a good source of nutrients to fight off diseases and to maintain a healthy protein level.

Such greens are broccoli, spinach and green beans. Lettuce is also good, although there are not nearly enough nutrients in just lettuce alone. One factor I want to mention when eating your vegetables is to chew your food well. In order to get the most out of our greens, we need to chew them really well, extracting the natural nutrients.

Switching to healthier cooking oils is another step towards lowering your cholesterol. Olive oil and walnut oil are the best cooking oils you can use.

Some other essential foods we can eat to help with cardiovascular disease are baked or grilled fish, fruits and berries and nuts; including walnuts, pecans and peanuts.

Avoiding certain types of food is another way to help lower cholesterol. Red meats and dairy products that have not been reduced of fat may be the first thing to take out of our diet. Although there is protein in these foods, too much of a good thing can be too much.

Adding whole grains to your diet has been known for years to help reduce high cholesterol. The benefits of whole grain are that it is a soluble fiber that will lower LDL (the bad one) and raise the good type of cholesterol, HDL. Oat bran and other whole grain foods are not the only source to

get a good amount of fiber into our bodies to lower LDL. Other sources of fiber include barley, beans and green peas.

Although there is almost no substitute to a proper diet, there are some excellent supplements on the market today that have proven results to lowering cholesterol.

Supplements, as in vitamins and minerals, can really help with cholesterol. Not everyone has the time or dedication to reduce cholesterol with a proper diet. When choosing a supplement, here are some of the ingredients to look for in a quality product targeted to lowering cholesterol.

One of the most known supplements is in the form of fish oils, called Omega-3 fatty acids. This is a stand alone supplement, yet it is in most of the cholesterol lowering supplements out there.

Vitamin B-6 and B-12 are also great supplements. Another proven B vitamin, Niacin, also reduces LDL and raises HDL. If you plan on taking this, take as directed as too much can cause damage to the liver.

Vitamin E is a simple vitamin that will not cause damage in excess. In some cases, just a little extra vitamin E can reduce cholesterol levels.

If you feel you might have high cholesterol, please consult your doctor for tests and before taking a supplement specifically for lowering cholesterol.



Lower Cholesterol Level

John Moore asked:


Ways To Keep It Low

These days we hear a lot of warnings about cholesterol, but the funny thing is, cholesterol isn’t all bad. Your body produces it naturally and it performs some pretty vital jobs - helping to build new cells, as well as produce hormones and insulate nerves. Only when you’ve got too much do you have a problem.

Unfortunately, there’s a lot of confusion surrounding this substance because it’s made up of both good and bad cholesterol, and is known as HDL and LDL. So which is the good guy, and which is the bad guy ? HDL (high-density lipoprotein) cholesterol is the good guy (higher the better), and LDL (low-density lipoprotein) is the bad guy - the artery-clogging little devil.

Every Day Ways Of Keeping Your Cholesterol Low :-

Watch your weight.

The more overweight you are, the more cholesterol your body produces. So if your weight is up, this is one more reason to bring it down, but do so with a healthy diet.

Cut Out The Fat.

You’d be wise to cut back on such sources of saturated fat as meat, butter, cheese and hydrogenated oil. Whenever possible, replace these items with fish, poultry, low-fat dairy products and polyunsaturated oils.

Switch To Olive Oil.

Olive oil contains monounsaturates which is said to help lower cholesterol levels if added to your food on a daily basis. Two or Three table spoons full a day should be sufficient

Go Easy On The Eggs

Don’t feel you have cut them out entirely, if you want to play safe then limit your eggs to about three a week, or use egg whites only.

Be Full Of Beans

Nutritious and inexpensive, beans and other pulses contain a water-soluble fibre called pectin that helps clear cholesterol out of the body.

Eat More Fruit

Fruit also gets it’s cholesterol lowering punch from pectin, so by eating lots of fresh fruit you will help to lower your cholesterol levels.

Have Your Oats

Oat bran also helps to lower cholesterol in a similar fashion to pectin rich fruit. In fact it was a high oat bran diet that helped me to reduce my cholesterol level. I used it on cereals, and mixed it into meals that I ate. It looks a bit like sawdust, but it’s really effective.

Other Foods That Are Recommended.

Carrots can lower cholesterol. Carrots by way of their pectin content the same as fruit. Two carrots a day should be enough to help when combined with other foods which have been recommended. Eat them raw if possible.

Take Garlic

Eat raw garlic. As well as reducing your circle of friends, it will reduce harmful blood fats. If you don’t fancy eating raw garlic, then use the liquid garlic extract which can be bought in capsule form. These can be purchased at your local supermarket or health food store.

Don’t Smoke

Studies have shown that heavy smokers have a higher cholesterol than non smokers, so here’s another reason to give up. You’ll also save yourself a bundle of cash as well ! - In smoking trials which were carried out in Sweden, smokers tended to suffer from low levels of the beneficial HDL cholesterol.

Medication - Drugs

There’s now plenty of drugs on the market for lowering cholesterol levels. But, as with all drugs there’s always side effects to take into account, so try the natural methods first. Only use drugs as a last resort.

When I found out my own cholesterol levels were high, I managed to get my levels back to normal by using the methods mentioned in this article. I hope you’ve enjoyed reading it.

Author John Moore - Please use my link http://www.information-city-online.com/

Chemotherapy

Darlene Nicholson asked:


Understanding the effects of a high cholesterol diet is a bit tricky. The effects of a high cholesterol diet on high blood cholesterol are not completely understood and there are so many variables that the information can be very confusing. Let’s look at what cholesterol is, what high cholesterol means, what the effects are of a high cholesterol diet and finally, some super foods that can help you lower your high cholesterol.

To understand a high cholesterol diet, first you need to know more about cholesterol. Only foods that are derived from animal sources (including animal fat or lard) contain cholesterol. Cholesterol is synthesized in the body. It is used in cell membrane structure and also in the synthesis of steroidal hormones and Vitamin D. It does have some use; however, as it travels in blood through arteries attached to lipoproteins such as HDL and LDL, some of it sticks to the walls of the artery creating the condition known as atherosclerosis, a.k.a. clogged arteries. The higher the total blood cholesterol, specifically the LDL, the higher the incidence of cholesterol depositing on artery walls.

High blood cholesterol levels in individuals have been shown to increase cardiovascular disease rates. Total cholesterol in an individual should be less than 200 mg/dL. The total cholesterol is made up of LDL (low-density lipoproteins), HDL (high-density lipoproteins) and triglycerides. LDL, a.k.a. bad cholesterol, should be less than 100 mg/dL. HDL, a.k.a. good cholesterol, should be greater than 40 mg/dL and trigylcerides should be less than 150 mg/dL. If any of your cholesterol levels are outside these numbers, you’ve likely heard that you should avoid a high cholesterol diet, but why?

A high cholesterol diet is by name alone, high in cholesterol; however, studies are unsure as to whether or not dietary cholesterol is really the root cause of increased blood cholesterol levels. More importantly is the saturated fat intake that often occurs with a high cholesterol diet. High amounts of saturated fat have been shown to increase blood cholesterol levels in individuals. Food high in saturated fats are fatty meats and products produced using oils high in saturated fat such as potato chips, deep fried cuisine, and baked goods to name a few.

To muddy the waters a bit more, science isn’t clear on why one person can eat a high cholesterol, high fat diet and not have high cholesterol(they may, however have other health issues), and another person will end up with high cholesterol on the same or even a better diet. The bottom line here is that a large part of high blood cholesterol can be contributed to genetics. Some people with high blood cholesterol respond well to environmental changes like diet and exercise therapy while others need medication to control their high cholesterol.

There are some super foods that scientists are finding out may help reduce blood cholesterol. Some of these super foods can even be used to replace foods in a high cholesterol diet.

Oats in oatmeal and oat bran contain soluble fiber. A daily amount of 5 to 10 grams of soluble fiber has been proven to lower LDL levels around five percent. Overall, the daily recommendation for dietary fiber is 25 grams. The remaining amount of fiber intake for the day beyond soluble fiber is 15-20 grams of insoluble fiber found in whole grains and other roughage such as celery. The best benefits from fiber are seen when both soluble and insoluble fiber are present in the diet.

Fish such as salmon, trout and sardines have high amounts of omega 3 fatty acids which not only lower LDL but raise the good cholesterol, HDL. Fish can easily replace the protein found in a high cholesterol diet.

Some nuts such as almonds, pistachios and pecans contain fiber, phytonutrients and Vitamin E. These nutrients have been shown to be beneficial in reducing cholesterol. Eat them in small quantities, though, because nuts are high in calories. Replace some of the protein in a high cholesterol diet with this super food.

Though the cholesterol in a high cholesterol diet may not be the culprit, the saturated fat almost always accompanies the cholesterol. So, ultimately, for optimum health, a high cholesterol diet should be avoided.



Vitamin K

Christo Fouche asked:


Throughout the world today thousands of people are dying of high cholesterol which is the leading cause of heart disease and high blood pressure. What then exactly is Cholesterol and how does it affect you?

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

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

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

There are a few ways of doing it and the first and foremost way of doing this is by starting with a good low cholesterol diet. Although you can inherit cholesterol, it is mostly bad eating habits which cause high cholesterol.

You need to choose foods which are low in unsaturated fats. There are many foods which are low in unsaturated fats and will help you to lower your cholesterol. Fruit, Vegetables and fish are good and healthy food types which will help you to lower your cholesterol fast.

Food types which you need too avoid, or at least limit, when you want to lower your cholesterol are red meat, milk, cheese and other dairy products. Dairy products are very high in Cholesterol.

Dieting is a means of lowering your cholesterol, but there are also other factors to consider like exercise. A good exercise program is a great way to reduce the fat in your body.

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

In a period of 5 months I have lost 12 kilograms, which is about 26 pounds, and I have never picked it up again. I must admit it feels great to not have to carry all that weight around every day.

The point that I want to make is that if you want to lower your cholesterol, you do not need to go through some strenuous exercise program. Just take a look around yourself and find the small things that you can do.

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



Weight Loss Journal

Julia Carmichael asked:


The need to lower cholesterol arises because the presence of excess cholesterol in blood serum can lead to a whole range of cardiovascular and cerebrovascular diseases. These diseases include high blood pressure, narrowing and hardening of arteries, heart disease, stroke, and paralysis.

These diseases spring up because the liver dumps excess cholesterol on the inner arterial walls. Later, these fatty deposits harden up to form a plaque, thus narrowing the arteries and obstructing blood flow to the heart and other organs. Other diseases can also result if the affected arteries normally supply blood to organs other than the heart and brain.

The good news, however, is that it is possible to lower cholesterol simply by making some therapeutic lifestyle changes (TLC) and following a healthy TLC diet. In fact, these measures are the first line of defense against hyperlipidemia (high cholesterol). If the TLC measures don’t reduce your cholesterol level enough, then your doctor could prescribe cholesterol-lowering drugs like statins.

The most important lifestyle changes you must make to lower your cholesterol are:

Reduce excess body weight

Exercise regularly

Follow the TLC diet

Quit smoking

Excess body weight because of obesity not only increases the overall cholesterol level but also reduces the protective HDL (high-density lipoproteins) cholesterol, making the problem of high cholesterol worse. HDL is responsible for the transport of excess cholesterol from the tissues and arteries back to the liver for breakdown and disposal and therefore some people call it the good cholesterol.

Regular physical activity, especially aerobics, plays a twofold role in lowering cholesterol. First, it reduces obesity; second, it increases the HDL level. In other words, fat loss causes a drop in the total cholesterol, and your body does a better job of lowering your cholesterol because of the higher HDL level. A moderate-intensity aerobic activity like walking, cycling, dancing or swimming for 30-40 minutes, 5 days a week is an effective way to lower cholesterol.

Your diet plays a direct role in keeping your cholesterol levels. The richer the diet is in cholesterol, saturated fats and trans fats, the higher will be the cholesterol levels. While the liver makes most of the cholesterol in your body, cholesterol that comes from the foods you eat does play an important role.

In fact, for many people, a diet rich in soluble fiber and omega-3 fatty acids, when combined with regular exercise, can just as effectively lower cholesterol as do statin drugs. You would normally get these healthy nutrients from like oats, walnuts, almonds, fresh fruits and vegetables, beans, whole grains, cold-water fish, olive oil, peanut oil, and canola oil. On the other hand, this diet would exclude red meats, alcohol, fried foods, whole-cream dairy products, refined foods, and commercial bakery items.

Today, everyone knows smoking causes a whole range of deadly diseases affecting almost every organ of the body. Smoking is a major cause of cardiovascular diseases because of its role in hardening of the arteries and reducing HDL levels. So, quitting smoking will not only lower your cholesterol levels and raise the HDL level, it will also reduce the risk of getting other deadly diseases.

It is perhaps better to have several different avenues to lower cholesterol because high cholesterol could show up for different reasons in different people. So, you could, in addition, also resort to natural remedies like Guggul, Pantethine, Beta-Sitosterol, Policosanol, Curcumin, red yeast rice, and so on. You can get these supplements at health food stores at a lower price compared to prescription drugs.



Vitamin K

Julia Carmichael asked:


Are you ready to improve your heart health and lower your cholesterol level? Then it’s time to starting thinking seriously about the foods you eat each day. If you’re looking for a diet plan to help you structure your low cholesterol diet, the food pyramid is a great place to start.

The United States Department of Agriculture has refashioned the food pyramid of the past into the MyPyramid plan which considers age, gender and amount of physical activity you get each day. Still, this pyramid is a good way to know how much of each food group and what types of foods you need to eat each day to be at your healthiest.

One of the food groups included in a low cholesterol diet is made up of the grains you eat. You should make sure that you eat three ounces of grains each day. Make sure that at least half of this comes from whole grains. Whole grain products are those that contain the bran, germ and endosperm of the grain. The other form of grains are refined grains. The process of refining removes the grain and bran for a finer texture product, but also removes many of the nutritional benefits of grains.

Food Group

Another food group that is important for good heart health is vegetables. You should eat 2-3 cups of vegetables depending on your gender and age. Be sure to include more dark green and orange vegetables such as broccoli, spinach, turnip greens, squash, sweet potatoes and pumpkins in your diet. Dried beans and peas are also an important part of a low cholesterol diet. Good choices include black beans, kidney beans, pinto beans and black-eyed peas.

Fruits are another good food choice when trying to lower your cholesterol. Again, depending on your age and gender, you should try to include 1&1/2 - 2 cups of fresh fruits in your diet each day. Good fruit choices for your low cholesterol diet include berries, melons, apples and juices made of 100 percent fruit juice.

The next food group is one that you should avoid, or eat only sparingly. These are the oils and fats, such as butter. Although we add these generously to our foods, it is healthier to skip them altogether. Most people will get the recommended amounts of oils from the foods they eat. Good sources of oils include fish, nuts and vegetable oils. You should only consume about 5-7 teaspoonfuls of oils each day. A final note, avoid oils that are solid at room temperature, such as butter, because they contain saturated fats. Eating a diet high in saturated fats can raise your cholesterol level and should not be included in your low cholesterol diet.

Dairy Products

Dairy products are an important addition to your diet because they give you your needed daily calcium which is good for strong bones. You should include 3 cups of milk, cheese or yogurt in your diet each day. For good heart health and for your low cholesterol diet, stick with low fat or reduced fat dairy products.

Meats are another food group where you should watch what you eat carefully when you are trying to eat a low cholesterol diet. You should include 5-6 ounces of meat in your diet each day. The best choices are fish, poultry, nuts and seeds. Eggs are also included in this group, but if you want to lower your cholesterol level; you should limit the number of egg yolks you eat to 1 - 2 weekly. You should also grill your meats instead of frying them.

If your goal is to lower your cholesterol, try using the government’s food pyramid as a guide for a low cholesterol diet. Then make low fat or fat-free choices to help you meet your goal.



Lower Cholesterol Level