diet for high cholesterol
best article about diet for high cholesterolReduce Cholesterol by Using A Diet PlanColog268 | 28th February 2011There are two principal nutrients found in the foods that you eat which makes your LDL ("bad") cholesterol level go up. One is saturated fat, a type of fat that is found mostly in foods that come from animals. The other is cholesterol, which comes only from animal products. On average, saturated fat is the leading cause of unhealthy cholesterol levels in a person's diet. Heart disease is caused by having high levels of LDL which was cause in the first place by eating too much saturated fats and cholesterol. Reducing the amount of cholesterol and saturated fat in your diet is a crucial step towards reducing your blood cholesterol levels. There are many types of foods that you can eat which will actually lower your cholesterol. You can reduce the absorption of LDLs, which is the "bad" cholesterol in your blood by eating more soluble fiber. You will see your LDL cholesterol levels decreasing if you start eating 5 to 10 grams of soluble fiber per day. Oatmeal is an excellent source of soluble fiber. Soluble fiber is also found in foods like kidney beans, bananas, apples, pears, barley and prunes. By eating one bowl of cooked oatmeal per day will provide you with six grams of fiber. One and a half cups is all you need to get your recommended intake. If you add fruit like bananas, you will add about another four grams of fiber to your meal. If you do not want to eat oatmeal everyday, you can also eat cold cereal made with oatmeal or oat bran. Walnuts, almonds and other nuts are another type of food that can reduce your blood cholesterol level as well. These nuts are chalk-full of polyunsaturated fatty acids. Decreasing your risk of heart disease can be done by eating walnuts. Walnuts help to maintain the health of your blood vessels. Unhealthy blood vessels can lead to heart disease. Eating about a handful of nuts which equates to about (1.5 ounces, or 42.5 grams) a day may reduce your risk of heart disease. Here is a partial list to get you started: peanuts, pecans, pistachio and hazelnuts. But, this does not include nuts that are salted or coated with sugar. Since your overall goal is to improve your total cholesterol levels, limit yourself to just a handful of these nuts because they are high in calories. Nuts make a great snack before dinner and they won't spoil your appetite nor do they contain saturated fats as other foods do. Instead of using cheese, meat or croutons in your salad, try tossing on a handful of nuts like walnuts or almonds. Fatty fish and omega-3 fatty acids will also help you to improve your cholesterol. If you are at risk for developing blood clots eating foods that are rich in omega-3 fatty acids will reduce your chances of serious health complications in the future. Fish oil, or omega-3 fatty acids can reduce the risk of sudden death for patients who have already suffered a heart attack. Two servings of fish a week is recommended to get the best results. Here is a list of fish that are rich in omega-3 fatty acids if you are having trouble finding some: mackerel, lake trout, herring, sardines, albacore tuna, salmon and halibut. You should bake or grill the fish to avoid adding extra fat to your diet. If fish is not your thing, you can also get small amounts of omega-3 fatty acids from foods like ground flaxseed or canola oil. Todd Peterson has done extensive research on nutrition and heart health for many years and he is now researching the adverse effect of long term use of cholesterol-lowering drugs. For more great tips on , Visit his website on , levels the natural and healthy way. Tags: , , , , , , , , , , , , , , , , , , |
Diet For High Triglycerides And Cholesterolwww.advancesinhealth.com Studies show that a good diet to lower cholesterol can reduce a persons risk for heart diseases and get rid of bad fats to emphasizes eating heart-healthy foods. |
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