non healthy Cholesterol Diet

Cholesterol Diet for Your Heart and Body!

non healthy Cholesterol DietControl cholesterol by Controlling Your Diet

Whether you are suffering from moderately high or high cholesterol levels, the primary change required in your lifestyle would be your dietary habits.

Even though studies of cholesterol levels for women as well as for men showed that different gender sometimes requires different treatments cholesterol diet combined with regular exercising and cholesterol lowering medications can work wonders with your high cholesterol levels.

Diet can create a severe impact on your overall cholesterol ratio

Cholesterol levels can increase due to various reasons such as your diet, lack of physical activity, hereditary, alcohol consumption, smoking, etc. A dietary change is one of the most essential parts of your cholesterol reduction plan.

Monitoring your diet is not just a weight reduction program but it also lessens the risk for those who are concerned about their cardiovascular health as it leads to a heart attack or stroke.

There are many diets which directly influence the bad cholesterol (LDL) levels and the good cholesterol (HDL) levels in your body. This enhances an incredible impact on your overall cholesterol ratio.

You can start having a diet which is low in cholesterol and high on unsaturated fat. The foods that are high in fiber and complex carbohydrates are beneficial for lowering your weight and cholesterol levels. Dietary fats are classified into two types – saturated and unsaturated. It is sensible to consume a cholesterol diet that has less saturated fat as this fat elevates the cholesterol levels drastically.

Butter, meat, candy bars, ice cream, cakes, poultry, chips, shellfish, cheese or whole milk contain a high level of saturated fat. Avoiding or eating these types of foods in limitation can help you control your cholesterol level elevation.

How do you substitute your saturated fat diet with an unsaturated fat diet?

Unsaturated fat found in food can literally help you lower your cholesterol levels. You can substitute a saturated fat diet with a saturated fat diet. Some of the examples of monounsaturated foods are cooking oils like canola oil or olive oil. Polyunsaturated fats are mostly found in fish oils (also known as omega-3 fatty acids) such as salmon, tuna, mackerel, herring, etc. It can also be found in sesame, corn, soybean, sunflower seed, cottonseed, etc. For beginners, this change over from saturated fat diet to unsaturated fat diet might not be so easy.

The reason why you should not eat too much of high cholesterol food is because your liver, has a natural capability of producing cholesterol for the apt functioning of your body. Egg yolk, meat of organs like kidney, liver, brain, etc., dairy products, some types of fish and shellfish has to be consumed within limitation or as per the instructions from your doctor or nutritionist. Though it is not very easy to reduce the intake of a high cholesterol diet, people do not want to risk their lives with the creeping fear of cardio vascular diseases.

What type of diet helps you reduce your cholesterol levels?

Complex carbohydrates (starch) and fiber rich diets help you tremendously to eliminate excess of cholesterol from your body. These types of food increase the HDL or good cholesterol levels and reduce the LDL or bad cholesterol level of your body. This reduces the risk of heart attack, stroke or coronary artery disease. Low GI (Glycemic Index) foods are a great substitute for high cholesterol or high saturated fatty foods.

Foods like vegetables, fruits, grains, seeds, nuts and cereal have absolutely no or negligible amount of cholesterol. Oats, bran, apples, oranges, pears, dried beans, etc., are extremely rich in fiber.

Complex carbohydrates which help you reduce your cholesterol levels are found in your daily cholesterol diet such as rice, potatoes, cereal, beans, breads, pasta, etc. These foods not only help you control your cholesterol levels but they also supply your body with minerals, vitamins and other nutrients. Foods those are rich in carbohydrates like rice, pasta, breads and potatoes are lower in calories in comparison to oily and fatty foods.

Low cholesterol diet will not only control your cholesterol levels but it will also help you reduce your weight and lead a healthy, disease free life.

Controlling cholesterol levels has gained importance in every individual’s life in recent times. This is due to the high risk factor associated with heart related diseases.

Hence maintaining the ratio between HDL cholesterol and LDL cholesterol through cholesterol lowering diet has become extremely vital.

How to find a cure for elevated cholesterol levels?

LDL (low density lipoprotein), better known as ‘bad’ cholesterol, is instrumental in increasing the risk of coronary diseases. But HDL (high density cholesterol) or ‘good’ cholesterol has proven to reduce the risk associated with heart diseases. Cholesterol levels can be determined through blood lipid tests as elevated cholesterol levels do not show any prominent symptoms. Around 80% of cholesterol is naturally synthesized in your body through the liver and the rest of it is obtained through dietary means. Hence it is extremely crucial to eat a well balanced and low fat diet.

A limited amount of cholesterol is used by your body to produce vitamins, hormones, bile and for cell formation. The excess of LDL cholesterol moving in your blood tends to accumulate and form cholesterol plaques around the blood vessel. This blocks the blood flow causing a threat of heart attack, stroke or coronary artery disease. The HDL cholesterol avoids the formation of plaques and carries the piled cholesterol back to the liver for restoration.

Hence balancing the ratio of LDL and HDL through cholesterol lowering diet is extremely essential for a healthy body. It has been proved by years of experience that healthy dietary habits can help to lower cholesterol naturally.

How can you control your cholesterol levels through dietary means?

Cholesterol levels can increase drastically when you consume foods that contain excess of saturated fat. Foods that are rich in fiber, starch, plant sterols or stanols, vitamins, minerals, etc., can work wonders with your cholesterol levels. Ageing can naturally elevate the cholesterol levels for men as well for women. Food diet that promotes lowering of LDL level and increasing of HDL level are most apt for controlling cholesterol levels.

Here is the cholesterol lowering diet which can help you lower your LDL level and increase your HDL level:

•  Lentils, pulses and beans are very high in fiber and proteins and low in fat. Lecithin found in these foods helps you lower cholesterol levels. They can be had in soups, stews or plain boiled. This is an extremely healthy diet to have, even if your cholesterol levels show normal.

•  Oat bran, barley, apples, pears, carrots, berries, etc., have high content of fiber. You can eat them plain or you can have it as cereal. Daily consumption of these foods can increase your fiber intake.

• Garlic can be added as a condiment or can be had plain. Garlic has blood thinning properties and contains allicin which reduces the LDL cholesterol levels effectively. Daily consumption of a single pod of garlic can be used to eliminate, excess of cholesterol.

• Cholesterol lowering diet consisting of nuts like walnuts, hazelnuts, almonds, pecans, etc. and fish such as tuna, salmon, sardines, mackerels, etc., are naturally high in omega-3 fatty acid which reduces the blood cholesterol significantly. Even monounsaturated oils such as soybean, canola, olive, etc., are rich in omega-3 fatty acids.

• Foods such as sesame seeds, lettuce, strawberries, spinach, ginger, tomatoes, asparagus, etc., are rich in phytosterols, which helps in lowering the LDL levels substantially.

• If you have been diagnosed with high cholesterol then it is sensible to avoid deep fried foods, dairy products, foods high in saturated or trans fats, etc. If your diet includes fiber foods, fruits, vegetables, you can tremendously benefit in the long run. There are various natural supplements to help you lower your cholesterol levels and they can be procured online.

With regular exercising and cholesterol lowering diet you can surely have a healthy and robust heart.

Today, most people suffer from high cholesterol levels because of their hectic lifestyle. This is due to a rising trend in fast food consumption. Most of these foods lack nutritional value and are usually high in cholesterol. Consuming cholesterol reducing foods will not only keep you healthy, but it will also shield you against the risk of a heart attack, a stroke or coronary diseases.

Why a low cholesterol diet is essential for being healthy

Increase in LDL (Low Density Lipoprotein) cholesterol level can create blockage in the arteries in the form of cholesterol plaques. This obstruction affects the blood circulation drastically which leads to severe health conditions such as heart attack, stroke, coronary arterial disease, kidney and brain dysfunctioning, etc. The only solution to this dilemma is to reduce your cholesterol levels.

Your physician might prescribe some cholesterol lowering medications, but you also need to control your dietary habits as well as exercise regularly.

It has been proven through various studies that the cholesterol level can be controlled through nutritious and low fat diet. Eating the right foods can lower the LDL or bad cholesterol levels and increase the HDL or good (high density lipoprotein) cholesterol levels.

To maintain normal cholesterol levels naturally, your food should be rich in fiber, antioxidants, phytosterols and unsaturated fat. Fiber helps digestion and reduces bad cholesterol levels, antioxidants stop the transformation of cholesterol into bad ones and phytosterols prevent unwanted absorption of cholesterol.

Here are a few cholesterol reducing foods which can help you lower your cholesterol levels:

    1. Vegetables
      Vegetables generally do not contain cholesterol or fat unless you use oil to prepare the dish. They are rich in vitamins, fiber, antioxidants and minerals, but how you consume it matters a lot. You can use them in soups or salads or season it with herbs for maximum benefit. Kidney beans, leafy vegetables, carrots, etc., are recommended.
    2. Fruits
      Generally all fruits are free of fat with an exception of a few like coconuts, etc. They too are rich in vitamins, minerals, fiber and antioxidants. Eating them raw can drop your cholesterol levels. Apples, pears, etc., are recommended.
    3. Fish
      Fish has a very rich source of proteins and Omega 3 fatty acids. For beginners it has always proven to be a healthy diet because it lowers the LDL cholesterol and elevates the HDL cholesterol levels vastly. Sardines, trout, herring, salmon, etc., are highly recommended as cholesterol reducing foods.
    4. Oats
      Oats is an excellent source of soluble fiber which reduces cholesterol levels quickly. Rice barn, soy and barley are other grains which are rich in soluble fiber.
    5. Nuts
      Nuts like walnuts, almonds, peanuts, pistachios, etc., are extremely rich in antioxidants and fiber. They contain plant steroland fats (monounsaturated and polyunsaturated fats) which help in lowering the LDL (bad) cholesterol levels.
    6. Garlic
      Garlic consumed raw or mixed with other foods can be used to eliminate or lower the blood clotting properties of your blood when the cholesterol level is too high.
    7. Cinnamon
      This is an important spice used to reduce the blood sugar level, LDL cholesterol level and triglyceride levels. Generally it reduces and controls the entire cholesterol level of your body.

Some natural supplements like Cordyceps or Gugul or Garlic, added to cholesterol reducing foods, can give your health a bonus of a long lasting and disease free life.

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