Cholesterol Lowering Diet

High cholesterol is in fact the most common cause of chronic disease and is particularly related to cardiovascular diseases.

Before going any further it must be stated cholesterol is not all that bad and some cholesterol is needed in the system for good health. The “low” in low cholesterol really means an absence of bad or ldl cholesterol. Ldl means low-density lipoproteins. This substance has to be absorbed by certain foods or flushed out of the system so hence the reason for low cholesterol foods which can carry out this function.

To achieve success in the battle for lower cholesterol, you not only have to change what you eat, you must also change your lifestyle. Changing what you eat means eliminating foods that are high in saturated fats and trans-fats. Saturated fats and trans-fats are substances full of high cholesterol. Examples of foods full of saturated fats and trans-fats are most meats, most whole milk dairy products, some fish and many types of cooking oils. Changing one’s lifestyle involves the elimination of such bad habits as smoking, excessive alcoholic consumption and an overly sedentary life routine.

The sedentary lifestyle can be overcome by adopting a more active daily routine. This will make the cardiovascular system more robust and healthy and includes walking, jogging, biking, swimming, etc. These should be engaged in at least three times per week for a duration of 45 minutes.

Eating cholesterol lowering foods is very simple. Just consume those that are provided by Nature and you would be spot on. These foods are the common fruits and vegetables, whole grains, ground nuts, peas, beans and ground provisions.

Fruits are good sources of fiber, vitamins and carbohydrates. The vitamin C in fruit make the arterial walls of the blood vessels strong. Vegetables are also good sources of fiber, minerals and vitamins and they also have the ability to mop up or absorb and eliminate bad cholesterol from the system. Whole grains also mop up and absorb bad cholesterol as well as provide significant vitamins and minerals for the body.

Ground nuts are a high source of protein, energy, omega-3 fatty acids, vitamins and minerals. Ground nuts can also aid in any weight reduction program. The nuts that are effective in this regard are cashews, almonds, macadamia, walnuts and pecans. Peas and beans also provide protein, fiber and good cholesterol. Ground provision are a great source of fiber and energy.

So to summarize in a practical way what your approach to a lower cholesterol diet should be:-

i) Increase your intake of fibrous foods. The greater the amount of fiber the better as this flushes out toxins and excess bad cholesterol. This means consumption of more whole grain foods, fruits and vegetables.

ii) Decrease considerably your intake of red meat. Avoid beef which is particularly high in bad cholesterol.

iii) Decrease your intake of processed animal fats which include dairy products – butter, cheese and cream. These are also high in saturated fats and trans-fats.

iv) Increase your intake of foods rich in omega-3 fatty acids such as almonds, pistachios, walnuts and fish such as tuna, mackerel, salmon and herring.

v) Finally a more active lifestyle including a daily exercise program as well as the elimination of smoking and excessive alcoholic consumption is necessary.

Finally, a few words on prescription drugs which have assumed great prominence today. These have been known to have very unpleasant side effects and as a result are losing their popularity. Certain natural super-foods can now be consumed which provide equal effectiveness but with no side effects. These should be explored before using medication.

As with any new dietary or exercise advice, you should consult with your doctor before proceeding.

We are all well aware of the dangers of high cholesterol levels; heart disease and a thickening and clogging of the arteries which can lead atherosclerosis and potentially cause a stroke, and there is some evidence that high LDL (bad) levels can have a relationship with hypertension. We also know the foods that we should stay away from if we don’t want our levels to continue climbing. Food such as high fat meats, full fat dairy products, fried foods and many premium ice creams and snack foods.

However, instead of focusing on the the foods to eliminate or reduce in our diet it is often easier to focus on the foods that we should add into our diet on a regular basis to help lower cholesterol naturally. So lets start reviewing some of these power foods.

Soy. Soy ranks on the top of our list for two main points. First is has been proven to lower cholesterol levels fairly quickly and second due to the abundance of soy products available. Walk into any grocery store and visit the dairy section. You will notice soy milks, soy yogurts, soy spreads sitting along side of cows milk products. Soy is no longer hidden in the “health food” section of the store, it is right there out in front and you will also see this in the ice cream aisle. Soy is an easy food for commercial manufacturers to work with. It has a long shelf life and since it’s own flavor is very bland any type of natural flavorings added to the products don’t get distorted, so the flavors taste pure and flavorful. Soy is also now being used in cholesterol lowering supplement products such as Cholesterblock.

Oats. Oats as in oat bran and oatmeal is second on our list. Like soy, oat bran and oatmeal attaches to the cholesterol in our arteries and flushes it out of the body. When looking for oat bran and oatmeal products be sure to read the nutrition label carefully as many products have added fats, some with trans fats, which defeat it’s purpose. So when choosing oat products look for those that are unflavored and are at in their most natural state. Plain oatmeal is a perfect example of a good choice and so is Irish oatmeal. For cold cereals look for for the words “heart healthy” on the label. Cheerios is just one of many cereals that carry the heart healthy seal.

Fish. Fish such as salmon are high in omega oils which have been shown to lower cholesterol levels. Other fish such as fresh tuna or canned tuna that is packed in oil come up second on the list. Try to have at least 3 meals a week centered around fish. Both salmon and fresh tuna are wonderful on a barbecue grill especially grilled with fresh veggies. Instead of always having meat as the center of your barbecue try fish, you might be surprised how much different it tastes from fried or baked fish.

Tomatoes or tomato. However you spell them, tomatoes are a wonderful addition to your fight against high cholesterol. Since tomatoes are gown in almost every country, your supermarket should always have a large selection no matter what the time of year, so it’s easy to fit them into your diet all year.

Remember to get your cholesterol checked as your doctor recommends, eat plenty of the power foods and try to add exercise into your lifestyle. By eating right, exercising and taking soy supplements such as Cholesterblock you can be on the road to a healthier life.