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Cholesterol lowering food in combination with a healthy fit lifestyle has been proven over and over again to be one of the most effective ways of lowering cholesterol naturally. More people than ever before have high cholesterol even with millions of dollars being spent each year to try and educate people on this problem.
Unfortunately, instead of focusing on such things as cholesterol lowering food the emphasis for dealing with this health problem has been on 'statin' drugs. Drugs are never a good idea and when it comes to the 'statins' it's even worse.
So, how can you lower cholesterol naturally without taking risky prescription medication?
There are of course other ways of lowering cholesterol naturally such as adding cholesterol lowering vitamins to your health regime, making exercise an important part of your life, etc. but in this article we'll stick with cholesterol lowering food and food additives.
Before going any further it's important that you understand the difference between LDL cholesterol and HDL cholesterol.
You always hear these terms repeated on the news but what's the difference between them?
In simplest terms HDL cholesterol is healthy for you. You body needs it. On the other hand LDL cholesterol is the bad guy. LDL helps to cause heart disease by allowing cholesterol to build up in your arteries.
Cholesterol lowering food tip #1.
Sandwich's are good to eat for lunch or when you're in a rush. Use whole wheat bread or a pita with some either lean turkey, chicken, tuna or most other fish along with vegetables.Please avoid high cholesterol, processed meats such as hot dogs, bologna, and salami. Some condiments are ok to add to your sandwich, but avoid mayo.
Cholesterol lowering food tip #2.
As part of a good diet to lower cholesterol eat fish such as salmon. The wild red salmon varieties are better and healthier for you because they contain high levels of Omega-3 fatty acids (also known as Essential Fatty Acids - EFA).If you can't find a good source of salmon use an EFA supplement. These come as flax seed oil, fish oil or a combination of both.
Cholesterol lowering food tip #3.
Look at food labels and stay away from all foods containing Trans fats. Trans fats will increase the level of LDL cholesterol in your blood stream and decrease the good HDL cholesterol.Foods that contain trans fats include margarine, vegetable shortening, most processed foods, some types of peanut butter and foods that contain partially hydrogenated soybean oil.
Cholesterol lowering food tip #4.
Feel free to occasionally snack on different varieties of nuts. The best are walnuts, almonds, macadamia nuts, cashews, and pecans. While it's true that most nuts are high in fat, they contain good fat that your body needs.
Cholesterol lowering food tip #5.
Even though it's very tough for most people, try to keep a tight rein on the amount of desserts you eat each week. If you absolutely must have a desert after a meal try to eat only healthier ones such as angel food cake, graham crackers, Jell-O, and yogurt.
Cholesterol lowering food tip #6.
Include high fiber foods in your diet to lower cholesterol. Some good choices include whole wheat bread, oatmeal (not the high sugar flavored type), fruit, vegetables, beans, and certain cereals.
Cholesterol lowering food tip #7.
Always eat lean meat and use a grill or a barbeque to cook them. This way the harmful grease will just fall away.
Cholesterol lowering tip #8. S
alads are good, but most salad dressings, bacon bits, croutons, etc. aren't. Try to use olive oil, vinegar or lemon juice.
Cholesterol lowering tip #9. A
s far as a diet to lower cholesterol is concerned, most fruits and vegetables being high in nutrients and antioxidants are very good.
The best are: green peas, broccoli, cauliflower, apples, oranges, mangos, papaya, pineapple, tomato, garlic, onions, spinach, water chestnuts, bananas, apricots, blueberries, and kiwi.
Cholesterol lowering tip #10.
Fast foods and fast food restaurants should be avoided at all times. Yes a lot of burger joints are now offering "healthier" choices but why get tempted?
As mentioned earlier in this article there are many other ways to lower your cholesterol, but sticking to a diet to lower cholesterol is a very good place to start.
Patrick Mckeeman has very quick, easy & effective health & fitness solutions for you. For extensive information on cholesterol lowering food & cholesterol lowering vitamins please go to: http://www.man-health-fitness-solutions.com/cholesterol-lowering-food.html
We really do care about your health and happiness and are thrilled you are interested in our articles, but please always check with your doctor before trying something new!
Cholesterol: Can It Be Too Low?
Can your cholesterol be too low?
Many of my patients recall old news reports of studies that linked very low cholesterol with liver cancer, lung disease, depression, alcoholism and suicide.
Before a person develops the symptoms of cancer, he often loses interest in eating and loses weight, which causes his cholesterol to drop.
The latest studies shows that a low cholesterol may be associated with cancer, but does not cause it. The most famous study on the effects of cholesterol on health is the huge Framingham study, which tested blood cholesterol levels were tested every two years. The researchers showed that cholesterols started to fall up to 8 years prior to a person dying of cancer, and that those with the greatest fall in cholesterol in a 4 years period were those who were most likely to develop cancer.
A study from Russia showed that men who have low blood cholesterol levels are more likely to drink, are much thinner and have far less education than men with normal cholesterol levels. Drinking heavily and getting into accidents caused both the low cholesterol and the early deaths. Lung disease, alcoholism, certain types of cancers and many other illnesses suppress appetite, so people eat less, causing their blood cholesterol levels to drop significantly.
There is no evidence that a low blood cholesterol causes you to die early. If you have a low blood cholesterol level, your doctor could check you for a hidden cancer, addiction to alcohol, cigarettes or drugs, emotional disorder or other disease. If none is found, you should be delighted and usually can expect to live a long time.
On the other hand, if your cholesterol is high, you should worry because you are at increased risk for a heart attack or stroke. Follow your doctor's recommendations for changing your diet and starting an exercise program. If those lifestyle changes are not enough, you may need medication.
For the cholesterol-lowering diet I recommend see http://www.drmirkin.com/heart/8614.html
Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com
Poor eating habits
Diet that is high in saturated fat tends to elevate cholesterol. Saturated fats are found mostly in foods that come from animals. Saturated fat raises you LDL (“bad”) cholesterol level more that anything else in the diet. Eating too much saturated fat is the main reason for high levels of cholesterol and high rate of heart attacks.
It also increases the tendency for blood to clot. Once a person quits smoking, HDL cholesterol levels rises within weeks or months to levels that are equal to their nonsmoking peers.
Excess weight tends to increase your LDL (“bad”) cholesterol level. If you are over weight and have high LDL-cholesterol level, losing weight may help you lower it.
Heredity can make certain individuals more prone to high cholesterol. Genes play a role in influencing you LDL-cholesterol level. Your genes influence how high you LDL (“bad”) cholesterol is by affecting how fast LDL is made and removed from the blood.
Stress over the long term has been shown in several studies to raise blood cholesterol levels. One way that stress may do this is by affecting your habits. For example, when some people are under stress, they console themselves by eating fatty foods.
Alcohol intake increases HDL (“good”) cholesterol but does not lower LDL (“bad”) cholesterol. But drinking too much alcohol can damage the liver and heart muscle, lead to high blood pressure, and raise triglycerides. Because of the risks, the benefit isn’t great enough to recommend drinking alcohol if you don’t do so already.
Factors which Lower Cholesterol in the Body
Good Eating Habits
Eating healthy is a vital part of lowering you cholesterol. Increasing fiber intake by as little as 3 grams per day can help lower cholesterol. Good sources include oatmeal, soy, legumes, some vegetables, and beans. A healthy diet includes minimal saturated fat. However, monounsaturated fats (olive oils) have a positive effect on cholesterol. Alcohol should also be kept to a minimum.
Along with diet, exercising is an important part of achieving a healthy cholesterol level. Being physically active can help lower you cholesterol level, whether it involves everyday activities like cleaning or gardening or structured exercise program. Exercise sets off a series of enzymatic reactions in the body that increases HDL’s and lowers triglycerides. This will ultimately lower LDL’s (“bad”) and total cholesterol.
This is actually the most significant independent contributor to cholesterol reduction. While exercise and proper diet contribute to cholesterol reduction. In most cases weight loss must occur to see an improvement. The good news is that only a five percent weight loss can alter cholesterol significantly.
How Cholesterol Affects You
We have heard many times from dieticians and doctors that lowering cholesterol is extremely important. Cholesterol is a substance that is waxy and fatty like. This is produced by the liver. The interesting fact is that cholesterol has a purpose and is central to your overall body function and health. Every cell in the body has cholesterol forming in it; at appropriate levels it plays a life support role in many functions of the body.
When at the correct levels it actually repairs cells and is involved in the production of hormones such as estrogen and testosterone. Cholesterol also produces bile acids which aid in the digestion of fat. The problem arises when there is too much cholesterol in the body.
When there is too much cholesterol in the body it can lead to clogged arteries. The consequence of this is heart disease and stroke. How does this affect you?
Bottom line cholesterol clogged arteries lead to heart attacks and stroke.
So what foods lead to high cholesterol? The common foods are dairy products such as eggs, and along with that is meat. The foods that do not contain cholesterol are fruits vegetables and grains. With this kind of a diet you can maintain good health resulting in low cholesterol. Cholesterol needs to be managed.
Like anything else, introduce balance in your diet. Learn about foods. Find out what you like and develop a menu from this. Do this in consultation with a dietician or physician. Visit your physician regularly. Remember you cannot turn the clock back. Live and learn to be healthy otherwise the consequences could be deadly.
Paul Hegarty is the owner of learningfromdvds.com. A guide to educational DVDs with price comparisons, reviews, and free E-books. Read this month’s e-book on "How To Spot A fraudulent Email". Grab your free copy today.
High Cholesterol and Your Health
High cholesterol is a big and invisible danger. Because of the invisible nature of high cholesterol, many people tend to ignore the dangers associated with it. Because they can't really tell what's going on, people don't worry about it as they should. However, having high cholesterol can lead to serious health problems if left untreated. It is important to do everything that you can to keep your cholesterol levels at a healthy level and get your cholesterol checked regularly.
To get your cholesterol checked, your physician will tell you that you cannot eat twelve hours or so before the blood test, which is the way your physician will test your cholesterol levels. During this test, your HDL, LDL, and triglyceride levels will be checked. Your HDL is typically referred to as "good cholesterol," as this form of cholesterol prevents artery blockages. It is your LDL level that you should really be concerned about, as this type of cholesterol is what builds up and creates blockages in your arteries.
While anyone can suffer from high cholesterol, ultimately a patient's background will be the deciding factor on whether or not they will be at risk for more serious health complications. A patient that has high blood pressure, smokes, is overweight, or has a background that might lead to a possibility of heart trouble might increase the risk of heart problems due to high cholesterol. This is why this test is so important.
The blood test, known as a lipid panel, is sent to a lab, and the results are given back to your physician, who will then inform you of the results. You will be advised of your LDL, HDL, triglycerides, and the total cholesterol levels. While the acceptable numbers for each vary by individual, only your physician will be able to tell you what the appropriate levels should be and how your results compare. Your physician will then be able to help you come up with a plan to assist in lowering your cholesterol should it be high and potentially dangerous to your health.
If you find that you have been diagnosed with high cholesterol, you should work with your doctor and make some significant changes to your lifestyle. Cutting out bad habits that might be assisting in your high cholesterol can be the first step in lowering your cholesterol levels. When paired with a diet that is cholesterol-friendly and proper exercise, your health will show a great change. Don't let high cholesterol be a silent killer - take steps to protect yourself.
Amanda Baker writes for http://tobeinformed.com - a website for health, fitness and wellness.
Cholesterol is a fatty lipid, steroid and an alcohol found in the body tissues and blood plasma of vertebrates. It is the essential part of the outer membranes of human body cells, and it circulates in the blood.
Cholesterol in the human body comes from two major sources. About three-quarters of the body’s total cholesterol is produced within the body, while only one-quarter comes from cholesterol in food. Higher concentrations of cholesterol are present in body tissues which have more densely packed membranes – i.e. the liver, spinal cord, brain, atheroma, adrenal glands and reproductive organs.
The liver is the most important site of cholesterol biosynthesis. It is secreted from the liver in the form of an acidic secretion known as ‘bile’. Diets rich in animal fats, meat, poultry, fish, oils, egg yolks and dairy products are a rich source of dietary cholesterol. Organ meats, such as liver and kidney, are extremely rich in cholesterol content, but foods of plant origin contain no cholesterol.
High cholesterol levels in the bloodstream can influence the pathogenesis of certain conditions. Recent studies have revealed that the abundance of protein complexes called lipoproteins, are responsible for the cholesterol build-up in the blood vessels. Cholesterol gets attached to these lipoproteins. The high-density lipoprotein (HDL) carries cholesterol out of the bloodstream for excretion, while the low-density lipoprotein (LDL) carries it back into the system for use by various body cells.
LDL cholesterol is called bad cholesterol, because elevated levels of it are associated with an increased risk of coronary heart disease. LDL deposits cholesterol on the artery walls which leads to the formation of a hard, thick substance called cholesterol plaque. Over time, cholesterol plaque causes thickening of the artery walls and narrowing of the arteries, a process called atherosclerosis. The levels of both HDL cholesterol and LDL cholesterol may also determine risk for heart disease; however current medical opinion is that the ratio of HDL cholesterol to LDL cholesterol is much more important than the level of cholesterol.
Methods to control your cholesterol levels:
Lower your consumption of foods containing saturated fats - fried fast foods, butter, cream, cheese, and fat on meat - to help reduce cholesterol. Add more plant foods to your diet – vegetable oils, nuts, legumes, breads, cereal grains, fruits and vegetables. A low cholesterol diet, combined with regular exercise is the best way to lower cholesterol levels.
Medications can also help lower cholesterol levels. HMG-CoA reductase inhibitors, ‘Statins’, such as lovastatin (Mevacor) and atorvastatin (Lipitor) are the most effective and widely used medications to lower LDL cholesterol. Other medications include nicotinic acid (niacin), fibrates such as gemfibrozil (Lopid), resins such as cholestyramine (Questran), and ezetimibe, Zetia. These medications should be taken after consulting the experts.
Paul MacIver writes articles on cholesterol and various health related topics. For further information on cholesterol visit http://reduce-high-cholesterol.info or http://howto-lower-cholesterol.info to read about lowering your cholesterol naturally. You are welcome to reprint this article only if this resource box is included, and links are intact.
Cholesterol is a fatty lipid, steroid and an alcohol found in the body tissues and blood plasma of vertebrates. It is the cardinal part of the outer membranes of human body cells and it circulates in the blood of humans. Cholesterol in the human body comes from two major sources – diet, and the liver, where it is produced internally.
High cholesterol in the blood is considered to be unhealthy. The cholesterol levels in the bloodstream can influence the pathogenesis of certain conditions, such as the development of atherosclerotic plaque and coronary artery disease. It gets collected on the walls of arteries and interferes with the flow of blood. This buildup of cholesterol in the blood vessels may constrict the passages considerably and inhibit the flow of blood to and from the heart.
Recent researches have revealed that the abundance of protein complexes, called lipoproteins are responsible for the cholesterol build-up in the blood vessels. Elevated levels of bad cholesterol (low density lipoprotein or LDL), are responsible for heart disease.
Cholesterol in your diet:
A high cholesterol diet is considered an unwholesome diet. Diets which are rich in animal fats, meat, poultry, fish, oils, egg yolks and dairy products, are a rich source of cholesterol. Organ meats, such as liver, are extremely rich in cholesterol. A diet high in cholesterol is fatal for the heart.
Healthy diets are considered effective to lower cholesterol. A low cholesterol diet contains extremely low or no cholesterol at all. Diets of plant origin are the best low cholesterol diets.
Fat is the major source of energy for the body, but excessive fat in the diet is dangerous. The excess fat raises blood cholesterol levels. It’s bad for the circulatory system and causes heart attack or stroke. The amount of fat and cholesterol in a diet should just be according to the daily calories required by the body. Thus a perfectly balanced diet is considered a healthy diet.
A perfect low cholesterol diet has the following features:
• It’s low in fat (especially saturated fat).
• It contains low cholesterol.
• It contains low sodium contents.
• It’s rich in fiber and complex carbohydrates.
• It’s usually a low calorie diet.
Besides taking low cholesterol diets, sugar and alcohol consumption should also be reduced, as they contribute to high cholesterol levels.
Avoid eating at fast food restaurants, because fast foods are usually high in fats and sodium.
Regular exercise can also reduce cholesterol levels.
Recent studies have revealed that certain deep-sea fish -- mackerel, salmon, herring, albacore tuna, and lake trout -- contain an oil called Omega-3 fatty acid that may help to lower blood cholesterol.
Paul MacIver writes articles on various health related topics. For further information on reducing cholesterol visit http://reduce-cholesterol-now.info or to read about low cholesterol diets go to http://cholesterol-diet-help.info. You are welcome to reprint this article only if this resource box is included, and links are intact.
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