Low Cholesterol Diet

Adopting a low cholesterol diet can be simple with just a small guidance which can be offered by this article. Blood cholesterol can be a fairly complicated issue and in most cases, people prefer using natural means to lower its levels like a low cholesterol diet. We know that heart disease risk increases when LDL levels are high, especially above 200. There are a few things that people basically agree on when it comes to ways to decrease these numbers. Some useful information is listed below.

High cholesterol causes

High cholesterol can be genetic and this should be one of the things that you should know. People’s livers process cholesterol different from other people, so it is normal for some people to be more sensitive to fast increases in cholesterol levels. Also, conditions such as hypothyroidism and diabetes can exacerbate high cholesterol levels. Diseases we are genetically predisposed to can be influenced by diet. When it comes to this subject, more and more experts agree by the day.

Cholesterol and obesity go hand in hand. To consume a healthy, low cholesterol diet is very important to individuals that have high levels of cholesterol. Individuals can reduce their cholesterol levels through the help of a low fat diet such as a vegetarian diet or a Pritikin diet.

What is a low cholesterol diet?

Well, first of all it might be useful to know what cholesterol is. Cholesterol is a fatty substance that is produced by the liver, but is also present in many foods we eat such as animal products. Your body can be led to producing more cholesterol than is necessary by eating too many foods that are high in saturated fats such as palm oil and eating too many animal based foods. In order to be healthy, everyone needs some cholesterol in his or her body. However, when those cholesterol levels become too high, it can become problematic.

Excess amounts of LDL or low-density lipoprotein ends up as plaque on artery walls. LDL carries cholesterol from the liver to the rest of the body. The risk of heart disease is increased by the formation of plaque. HDL carries the cholesterol away from the arteries. This substance is also known as high density lipoprotein or “good” cholesterol. Next to these two abbreviations, you will see numbers when you have a lipid profile done. When you have this lipid profile done, the results are good if the LDL level is lower than 200 and the HDL levels are higher than 45.

Low Cholesterol Diet in Secondary Prevention of Coronary Disease

Going on a low cholesterol diet is not something to be taken lightly. A low cholesterol diet is indeed a lifestyle change, that not only you, but perhaps your entire family can go on. A low cholesterol diet is important for many people around the world who are at risk for heart disease and other medical conditions associated with heightened cholesterol. The diet is just as much about all the wonderful foods you can eat as it is about those foods you want to find alternatives to.

People have experienced over several generations that the body not only likes, but requires the vitamins, minerals, proteins, oxygen, enzymes, and hormones that are in these non-cooked, living super foods. Whether you simply would like to add more living super foods to your diet, or want to change your lifestyle in a more meaningful way, living super, natural foods are what you need to look at for these changes to happen.

Super foods

Super foods are getting a lot of publicity in the media today and that is because they are very vitamin and nutrient packed and they have lots of antioxidants that help prevent against illnesses and disease. They are effective in providing oxygen to the cells, detoxifying tissue, supporting thyroid functions, and providing the body with a natural source of commonly known vitamin and minerals such as calcium, sodium, and potassium, as well as trace nutrients some of which we have yet to be "discovered" or understood. Super foods are nutritional powerhouses high in phytonutrients-chemicals that occur naturally in food. Super foods are extremely rich in health promoting plant compounds like phytonutrients, co-factors, antioxidants, enzymes and much more.

For the best metabolism boosting results make sure you introduce super foods to your existing healthy diet and you will notice the benefits. Always buy your food in season and local if you can as they are grown in the same environment as you live and your body can use them much better than other foods. You will notice that these foods will make you feel better as soon as you start eating them. Keep on trying and experimenting with different foods until you find what is best for your body. Eating only super foods will not do you much good in the long run. The 10 healthiest super foods are blueberries, citrus fruits, garlic, tomatoes, brocoli, oats, salmon, spinach, nuts, and yoghurt.

Exercise

Exercise is important though in keeping healthy and is normally good for keeping the high cholesterol levels down as well. Exercise itself doesnt directly lower cholesterol, but will strengthen the heart and entire circulatory system. Exercise has so many benefits - maintaining function, controlling weight, lowering blood pressure, fighting depression, etc. A scheduled exercise program of aerobic exercises, strength training or even yoga can go a long way in toning up the lazy muscles. Ensure that you follow the exercise routine systematically and regularly.

Conclusion

The objective of every cholesterol diet is the same, though: to reduce circulating levels of low-density lipoproteins (LDL, the bad kind of cholesterol) and increase high-density lipoproteins (HDL). If you are in a high risk group, such as if you have diabetes, a no-cholesterol diet is even better than a low cholesterol diet. Bringing your diet and your cholesterol level under control with a low cholesterol diet is the best thing you can do to save your heart.

Adopting a low cholesterol diet is the other proven and highly recommended way for people to reduce cholesterol to healthier levels. The key to long term success with a low cholesterol diet is to continually monitor the cholesterol and saturated fats in the food you eat, to make sure no bad stuff gets back in. Probably the most important thing to do when shopping for food as part of a low cholesterol diet is learning to read labels. As always when dealing with health factors, you should consult a physician before self-prescribing a diet plan, exercise regime, or any dramatic life altering solution.

Low Cholesterol Diet - Which Foods Will Help You to Lower Your LDL Cholesterol Levels?

By a low cholesterol diet, it is meant that the diet will help to lower your LDL cholesterol levels. LDL (low density lipoprotein) cholesterol is the "bad" kind of cholesterol. It is this type of cholesterol that can build up on the linings of your arteries and restrict your blood flow causing blockages to your heart, brain and other bodily organs and systems. This is commonly known as atherosclerosis. The high density lipoprotein (HDL) cholesterol is the "good" cholesterol because it acts to sweep away the LDL type and prevent arterial blockages. Your total cholesterol number is the combination of your LDL cholesterol number and your HDL cholesterol number.

Cholesterol is a waxy and soft substance that is found in fatty tissues and is absolutely vital for all mammalian life forms. Humans and other mammals use cholesterol to manufacture new cell membranes and produce some very important bodily hormones. However, if you develop overly-high levels of cholesterol (hypercholesterolemia), then you become very prone to a variety of negative health conditions including congestive heart failure, myocardial infarctions (heart attacks), strokes and more.

Cholesterol is a type of fat and therefore cannot be dissolved in the blood. For this reason, cholesterols must be transported throughout the body by attaching to lipoproteins - specifically the aforementioned LDLs and HDLs.

It is your liver that produces cholesterol naturally. Your liver produces about 1 gram of cholesterol each day. That is all that you need. You get the rest of the cholesterol in your system from the foods that you eat. The excess from your diet must be metabolized and dispelled from the body. Foods that are high in saturated and Trans fats are to avoided for many reasons - including the fact that they significantly contribute to the buildup of LDL cholesterol levels inside of your body.

Your cholesterol lowering diet should be based as follows:

Low cholesterol foods

• Vegetables;
• Fruits;
• Whole-grain foods;
• Legumes;
• Whole foods that lack labels;
• Almost all foods that are low in saturated and Trans fats;

High cholesterol foods:

• Fatty red meats;
• Animal organs;
• Duck;
• Goose;
• Egg yolks;
• Poultry;
• Shellfish;
• Butter;
• Cheese;
• Almost all foods that are high in saturated and Trans fats;

Your diet to lower cholesterol is actually just a sensible approach to eating. Plants and foods that have no labels are what to include. Animal muscles and organs and foods with multi-ingredient labels are not. Just think of food selection as a natural process. It really isn't difficult to discern that a delicious and succulent apple is better for your cholesterol levels (and everything else) than is a steak and egg biscuit soaked in grease. Clean plant foods do not have any cholesterol to build up on your arterial walls.

A low cholesterol diet combined with daily exercise is your best defense to cholesterol-based health issues. Take the facts very seriously. The American diet is an atrocity for all of us - and especially for our children as they look to us for guidance in all areas including diet. Set the standards for your family's dietary intake and initiate positive changes starting today. A low cholesterol diet and healthy exercise plan can turn all areas of living around and help your family to thrive!

Can A Low Cholesterol Diet Really Help Reduce LDL And Lower Your Risk Of Heart Disease?

Believe it or not, a low cholesterol diet can only have a marginal effect on your total cholesterol levels. Why? Because only about 20% comes from your diet...the other 80% is manufactured by your liver! So while it's important to watch to you eat, you should focus on managing your LDL and HDL from the inside out if you want to lower your risk of developing heart disease.

That said, we will discuss all of the ways to reduce cholesterol, from conventional to alternative. That way you will learn everything you need to know and can start making dietary and lifestyle changes that will help keep your heart in tip top shape.

As far as a diet to lower cholesterol, it's important to limit your intake of trans fats, hydrogenated oils, processed foods and fried foods. Don't remove fats and food with cholesterol altogether, as your body actually does need some cholesterol to produce hormones, cell walls and nerve sheaths.

Foods To Incorporate Into A Heart-Healthy Diet

Try to add some components such as omega 3 fatty acids, which can be found in highest concentrations in fatty fish such as salmon and cod. These can help lower LDL as well as improve heart health. Extra virgin olive oil and garlic can also provide similar health benefits.

As a complement to your diet for lowering cholesterol you might want to incorporate natural supplements that have been shown to lower LDL as well as raise HDL, such as policosanol, guggulipid, green tea, chromium polyniconate and vitamin B3(niacin). All of these extracts and compounds can naturally balance cholesterol levels without the potential side effects of pharmaceutical medications.

Know Your Options When It Comes To Treating High Cholesterol

If natural methods don't work for you, your doctor may recommend drugs called statins to take in addition to exercising and following a diet to lower cholesterol. Discuss all of your options and decide what will work best for your particular situation. Just know that you do have options when it comes to reducing your risk of heart disease.

Lower Your Cholesterol Naturally

If you are overweight, the chances are almost 100% that you have a problem with high cholesterol. You can lower your LDL and elevate your HDL just by dropping some pounds. Eat fewer fatty foods and more fruits, vegetables, grains and beans and it's a pretty good bet that you will slowly but surely lose weight.

Include your family

Eating habits carry through to adulthood. Get your children on a healthy eating pattern early. Don't begin until they are at least 2 years of age, however. Babies need extra fat calories to develop properly.

Snack all you want

Yep, that's what I said. Snack several times a day on low fat foods. Yogurt, fruit, vegetables, bagels and whole grain breads and cereals are excellent for snacking. In fact, there is evidence that points to lower cholesterol levels in people who eat several small meals a day. Eating often can keep hormones like insulin from rising and signaling your body to make more cholesterol. Make certain that your total intake of calories doesn't go up when you eat more often.

Nuts to you!

Do you like nuts? If you do, sprinkle a few on your cereal, bake them into muffins or pancakes or add them to casseroles or stir-fries. Walnuts and almonds are especially good. Eating about three ounces of walnuts a day is shown to decrease blood cholesterol levels by 10% more than an already low fat, low cholesterol diet. Walnuts are high in fat, but it is mostly polyunsaturated fat, which is the kind that lowers cholesterol. Another study shows that about three ounces of almonds which are rich in monounsaturated fat, lowers LDL by 9%!

Eat chocolate

Aha! All you chocoholics rejoice! Studies indicate that the fat in chocolate is stearic acid and has no effect on cholesterol levels. The chocolate does not increase LDL and could raise HDL a wee bit. But chocolate is still high in fat and calories so don't go overboard.

Drink fruit juices

You may have read about the low rate of heart disease in France. It led researchers to believe that the French habit of drinking red wine with meals contributes to this. Apparently some of the non-alcoholic ingredients in red wine raises HDL and suppresses the body from producing LDL. Purple grape juice works the same way. It will work like red wine to lower the fat level in your blood. The LDL lowering effect of red wine and grape juice comes from a compound that grapes produce normally to resist mold. The darker the grape juice, the better. Grapefruit juice does the same thing and it may also help your body get rid of that nasty plaque that we discussed earlier.

Eat garlic

Cholesterol lowering effects of garlic have been demonstrated repeatedly in people with normal and high cholesterol. Eat all the garlic you can. It also seems to raise the HDL levels as well. If you are worried about the odor, take the tablets instead. They have proven to be nearly as effective as the cooked or raw cloves.

Article Source: http://www.abcarticledirectory.com/

Low Cholesterol Diet, Health Prevention Techniques For The Next Generation

A low cholesterol diet can prevent illness and allow you to live a healthy life. Building this type of diet into your lifestyle can be the foundation for an excellent preventive program that is dedicated to giving you and your family many more healthy years.

Prevention is key. We need to institute programs that detect health risks early and prevent them from becoming life threatening diseases. Low cholesterol diet programs can go hand in hand with preventive diagnostics, health risk assessments, counseling and intervention.

It is critical that consumers, healthcare providers, employers and policymakers embrace a culture of prevention in approaching healthcare challenges. Roughly four percent of Americas $2.2 trillion dollars in annual healthcare spending is devoted to prevention.

As long as prevention techniques are not practiced daily, Americans will continue to experience alarming levels of obesity and serious illnesses like heart disease, stroke, diabetes and cancer.

A low cholesterol diet will go a long way in arresting Americas health care challenges. A new and different healthcare culture must be adopted. We are making great gains in treating diseases but not in preventing them. Preventive healthcare has been successfully tested at St. Luke's Regional Medical Center.

"The prevention model developed by U.S. Preventive Medicine represents an innovative, tangible way to engage hospitals, physicians, employers and consumers in the shared mission of improving America's health."

David B. Nash, M.D., M.B.A, Chairman, Department of Health Policy at Jefferson Medical College of Thomas Jefferson University and Chairman, U.S. Preventive Medicine's National Advisory Board.

The American Heart Association reports that the lifetime risk of developing hypertension is approximately 90 percent for adults between the ages 55 and 65. One third of those affected are not aware they have this condition. So much of this has to do with diet.

The World Health Organization reports that 50 percent of the deaths and disability from heart disease and strokes worldwide can easily be cut. It will take a combination of cost effective national efforts and individual actions. A low cholesterol diet can reduce major risk factors such as high blood pressure, high cholesterol and obesity.

The Centers for Disease Control and Prevention reports that preventive efforts in the area of diet can benefit the 17 million Americans with type 1 or type 2 diabetes.

According to the Organization for Economic Cooperation and Development, the U.S. spends more than twice per capita on healthcare than any other country in the world. However, our health outcomes rank below many other developed nations.

America has approximately 80 million baby boomers who are marching gracefully toward seniority. The duel approach of a low cholesterol diet and healthcare prevention programs must be incorporated into lifestyles now before its too late.

Article Source: http://www.abcarticledirectory.com/

Lower Cholesterol Naturally - Alternatives to Statin Drugs

Huge topic. I can write a book on this but best not yet! Two more years of med school yet and by then I'll be even more versed in how to lower cholesterol naturally.

First: What is cholesterol?

According to Stedman's Medical Dictionary, cholesterol is "the most abundant steroid in animal tissues, especially in bile and gall stones, and present in food, especially rich in animal fats, circulates in plasma complexed to proteins of various densities and plays an important role in the pathogenesis of atheroma formation in arteries."

What is pathogenesis of atheroma? It is the beginning stage of atherosclerosis which is the building of lipid [cholesterol] plaques within the structure of arteries. These plaques narrow the vessel wall thereby limiting the flow of blood. Limiting the flow of blood causes turbulence which causes further deposition of plaque. The slowed speed of blood through the arteries helps lay down more plaque as well.

Ways to lower cholesterol naturally:

1. Exercise: damn. How many times do you have to hear it - everyone says it. Because it works better than any drug out there. Why does it work? Simple biochemistry and physiology. Exercise requires energy. Energy comes from sugars, fats and proteins. When the sugars and proteins are burned, fats must be converted into useable forms of energy. The liver steps up by making good cholesterol, HDL. HDL goes around and picks up bad cholesterol, LDL. It converts this into useable energy. So, by exercising, your energy requirements increase thereby lowering cholesterol naturally. Exercise 30 minutes a day as often as you can in a week. Try one day a week and build up. You'll become addicted to it. Better that than statins.
2. Eat soluble fiber: Where can you find that? In beans and whole grains. The FDA's page on fiber is not too shabby. Fruits and vegetables contain insoluble fiber. Soluble fiber actually binds to cholesterol removing it from your body. Insoluble fiber adds bulk to your stools making you more regular - which is extremely vital as well.
3. Limit animal fat foods: damn again. Even Stedman's Medical Dictionary said cholesterol is the most abundant steroid in animal tissues. They didn't say plant tissues. I'm not saying avoid it completely. Just keep an eye on it - don't chomp down endless roast beef sandwhiches with mayo and four kinds of cheese.
4. Inositol: This is time-released niacin in the no-flush form. Niacin is a main player in cellular metabolism. If one is low in niacin, then the energy reactions do not go forward. If they do not go forward, lipids accumulate which is directly tied to high levels of choleterol. A study on time-released niacin shows its effectiveness. The study I found used pharmaceutical time-released niacin but I believe these two are very similar - with the natural form being superior. The bottom line of the study: "The results show that niacin ER [extended release] produces a beneficial effect on lipoprotein subclasses, specifically decreasing the more atherogenic small, dense LDL particles and enhancing the cardioprotective large HDL particles." Remember what I said about bad LDL and good HDL? The inositol sounds pretty good now doesn't it?
5. Red Yeast Rice: This is what the pharmaceutical companies make some statin drugs from - directly! So why not take it in its natural state? It works quite well. It works by limiting the cholesterol reaction from going forward. This means that cholesterol's production is slowed down thereby lowering cholesterol naturally. I have found a great research article on PubMed for Red Yeast Rice. The research was done by the Center for Human Nutrition and is not biased by a natural supplement company. Here is the study: Cholesterol-lowering effects of a proprietary Chinese red-yeast-rice dietary supplement.
6. Policosanol: This is sugar wax. Sound safe? It is. It does not turn off the cholesterol forming reaction as strongly as statin drugs. Our bodies need some cholesterol formed. Without it, numerous hormones would not be made and we would be dead. Thus, it is better to moderately limit production rather than severly limit. Policosanol has also shown to increase the levels of HDL. Do statin drugs do this? No. There is a good study on this that I found on PubMed. You'll notice it is not a study made by a natural supplement company or with biased interests. Here it is: Comparison of the efficacy and tolerability of policosanol with atorvastatin in elderly patients with type II hypercholesterolaemia
7. Bio Lipotrol:

   This natural cholesterol lowering supplement is made by Biogenesis. Bio Lipotrol has Red Yeast Rice, Inositol, Policosanol and Guggal Gum extract. I work for Biogenesis and have preceptored with Dr David Wood. I have visited with physician after physician that have used Bio Lipotrol and the results are seen within a couple weeks. Now this doesn't mean you can sit on your couch eating hamburgers and pizza while popping Bio Lipotrol capsules. I have already stated that exercise is the best medicine - along with the limitation of animal fats and an increase in soluble fiber. I did not know about Bio Lipotrol until a classmate kept buying it. I found her in the hall one day and asked her what it is. She told me it is working very well on her grandmother's high cholesterol levels. Then I became more interested. The benefits of being in med school - you find what works and what doesn't.

   What are the dangers of Statin drugs?

   I don't know all of the dangers but I know one that is not often addressed. Statin drugs give the false impression that the one taking them does not have to be proactive in lowering cholesterol. If a drug is lowering cholesterol without them doing anything, why not chomp on fatty foods? I'll tell you why. Statin drugs limit the production of cholesterol. They do not limit the intake of cholesterol. You do.

   Also - statin drugs seriously limit the production of Coenzyme Q10. This is a major energy source for the human heart and electron transport chain. So if you are on statin drugs, take CoQ10. I believe statin drugs also limit the conversion of active Vitamin D. This I need to check on but it makes sense if following the reactions down from HMG-CoA, which is the limiting step in cholesterol synthesis.

   If you want to lower cholesterol naturally, these steps will no doubt help you. I recommend having a sit-down chat with your physician. Most docs will listen to you and be supportive and knowledgable about this arena. If not, find a licensed and qualified naturopathic physician who will listen to you.

   This information is not telling you to stop taking your statin drugs. It is merely information. Do not stop your statin drugs without consulting with your physician. Only then, under their direction, stop the meds if you implement other means.

   If you are not on statin drugs and you don't have money to see a doctor, these steps may help you lower cholestrol naturally. But as I am not a doctor yet, I am not prescribing any of this information to you. It is up to you.

   I hope you are still awake. That is a ton of information. I know I'm wiped. I've got to get away from this computer now.

   Take care and stay healthy. And again - if you have any health questions, do ask me. I am here to help.

   In health,

   Ben

   (c) 2005 Benjamin Lynch of HealthE Goods

Drinking Green Tea Might Prevent The Absorption of Cholesterol

There are many studies being conducted on the effects of drinking green tea and how it can benefit the body. Along with its possible antioxidant qualities, there are also studies pointing to the possibility that green tea can help you maintain and even lower your cholesterol levels.

Cholesterol comes in two forms, ‘good’ or HDL-cholesterol and ‘bad’ or LDL-cholesterol. Doctors are very concerned about the balance of these two types of cholesterol. Ideally, there should be more good cholesterol than bad. Also, there should only be very small amounts of the bad cholesterol in your blood.

Imbalances in your levels of cholesterol can lead to many diseases, one of which is atherosclerosis. Atherosclerosis is a hardening of the arteries caused by damage caused by high levels of bad cholesterol and other factors.

Studies revealed that green tea consumption in rats appears to lower their levels of bad cholesterol and even prevents them from getting high cholesterol when they are on high cholesterol diets. This has significant implications for the use of green tea in humans to prevent high cholesterol and heart disease. There are still more studies and research to be done before researchers can confirm that green tea indeed has such benefits.

Researchers have also studied how green tea was able to protect rats on high cholesterol diets from getting bad cholesterol. In 2000, a study came out that shed some light on how green tea is able to keep LDL-cholesterol levels down in laboratory rats. Doctors Teddy T.C. Yang and Marcel W.L. Koo studied the effects of Lung Chen tea consumption on a group of laboratory rats with high cholesterol diets.

Lung Chen tea is also known as Long Jing tea. It is a green tea, meaning that the leaves are unoxidized. Whereas other green tea leaves are steamed, Lung Chen tea is pan fried to stop the oxidation process. This tea is usually found to contain the highest levels of antioxidants, called catechins, of all teas. It’s typically very expensive and has a sweet flavor.

The doctors fed a group of male laboratory rats different diets according to their group status. The first group got a regular diet of Purina Rat chow and unlimited amounts of tap water. This was the control group. The other rat groups were given a 1% cholesterol diet with 0.5% cholic acid. Those in the cholesterol group were divided further into groups receiving 1%, 2% and 4% solutions of Lung Chen Tea to drink. One group didn’t receive any of the tea, but did receive the high cholesterol diet.

After eight weeks, the doctors collected two day’s worth of fecal matter from each of the groups and examined the contents. After nine weeks, they collected blood samples and examined the rat’s livers.

Immediately, they noticed that the rats in the high cholesterol group that didn’t get any Lung Chen tea had gained the most weight, while the rats in the 2% and 4% Lung Chen tea groups had actually lost a small amount of weight compared to the control group which remained on the rat chow.

Also, the blood samples revealed that while all the rats on the high cholesterol diet had a higher cholesterol level than those in the control group, the rats that had received the 2% and 4% solutions of Lung Chen tea had the lowest cholesterol levels of those in the high cholesterol group. It appeared that the Lung Chen tea protected them, which is what other studies previously had shown.

When the doctors examined the fecal content of the rats, they found that the groups with the 2% and 4% solutions of Lung Chen tea had higher levels of lipid and cholesterol excretion than those in the high cholesterol diet without any tea. This means that the Lung Chen tea is working to keep the cholesterol levels in the blood down by keeping it from being absorbed in the intestinal tract. Doctors theorize that this may be one of the mechanisms by which Lung Chen tea and possibly other green teas operate to help protect the body from high cholesterol diets.

Of course, this is only a study in rats and still needs to be examined in humans, but there is definite evidence that drinking green teas can help you maintain lower cholesterol levels.

Jon M. Stout is the Chairman of the Golden Moon Tea Company. Golden Moon Tea carefully selects the finest rare and orthodox teas, which are processed slowly and handcrafted with extreme care. At their website, you can learn more about their current http://www.goldenmoontea.com/ offerings, including their exceptional green tea

Make Your Own Low Cholesterol Diet

Cholesterol is a fatty substance produced by the liver. This substance has many important roles inside the body and in small amounts it is very important in helping the activity of the organism. In the presence of cholesterol, the body is able to synthesize vitamin D and hormones (testosterone and estrogen). The liver also uses cholesterol in producing bile, a substance used for the digestion of fat. Cholesterol covers the exterior membrane of blood cells and protects them from damage.

Although in normal amounts cholesterol is benefic for the organism, excessive amounts of this substance inside the body can lead to serious illnesses. High blood cholesterol levels are the main factor of risk in cardio-vascular diseases and can even cause heart failure. The surplus of cholesterol inside the body enters the bloodstream and deposits in different places of the body: arteries, soft tissues, organs. When cholesterol adheres to the inner walls of arteries, it obstructs the normal blood flow and prevents the oxygenation of the body organs.

Age, gender and internal dysfunctions are all considered to be factors that enable the accumulation of cholesterol inside the body. However, inappropriate diet also has a great contribution to blood cholesterol build up. A low cholesterol diet can help the body eliminate excess cholesterol and can prevent the accumulation of the substance in the bloodstream. A low cholesterol diet can also help you lose extra weight and improve your overall physical condition.

There are two main types of fat: saturated and unsaturated fat. Saturated fat facilitates the accumulation of cholesterol inside the body, while unsaturated fat reduces blood cholesterol levels and therefore minimizes the chances of developing cardio-vascular diseases. A low cholesterol diet should exclude foods that are rich in saturated fat and include more foods that contain unsaturated fat. Simple carbohydrates contained by sweets should also be excluded from your low cholesterol diet. In order to improve your digestion, you should increase natural fiber and complex carbohydrate intake.

A low cholesterol diet should minimize the intake of animal products. Fatty meats (pork, lamb), organ meats (liver, heart, kidneys) and some dairy products (fat-rich milk, cheese, butter) should be excluded from your low-cholesterol diet. Animal products not only contain a lot of cholesterol, they are also very rich in saturated fat! Eggs, bacon, salami, sausages are rich in saturated fat and they should also be excluded from your diet too. Replace fatty meats wish fish, as it is low in cholesterol and saturated fat. Your low cholesterol diet can include some dairy products, if they contain small amounts of cholesterol and saturated fat: skim-milk, light yogurts.

Your low cholesterol diet should contain plenty of vegetables and fruits, as they are cholesterol free and a rich source of vitamins and minerals. Consume plenty of green vegetables, soy, carrots, cabbage, beans, dried peas and potatoes and fresh fruits like apples, pears, oranges, nectarines, lemons.

The best thing to do is cook your own meals. A low cholesterol diet should include plenty of home-cooked meals like vegetable soups, mashed potatoes and salads. Avoid fried meals and consider grilling or boiling your food. Also, make sure that you drink enough water, as it helps in the elimination of body cholesterol.

http://www.cholesterol-info-guide.com/

Switching to a Low Cholesterol Diet

Who doesn't crave for health? Who doesn't want to have his sandwich with an extra layer of mayonnaise without caring about the girth around the waist? And who doesn't want to stop thinking about what to eat and what not to? Surely, in addition to all that, we also want to have rippling muscles. But leave that for later because in today's hectic life it's difficult to find time and energy for a regular jog, let alone pumping iron Arnie style.

If I were to advise adopting a healthy lifestyle I am sure it would sound like an oft-suggested-never-followed kind of an advise, which it surely is. But the fact is, nothing helps better than a healthy lifestyle with some form of regular physical activity thrown in. It not only keeps one fit but also helps reduce one's risk of disease, especially heart ailments. Cholesterol is considered to be the erring element.

One of the effective ways to reduce blood cholesterol is to combine regular physical activity with low cholesterol diet. A diet with low cholesterol may include foods with high fiber and vitamin content, and must be low on fat. Now going low on fat does not mean that you shun fat altogether because fat is an important requirement for the healthy functioning of the body. They help the body in digestion and excretion.

As indicated earlier, a low fat diet alone will not be sufficient to substantially reduce your chances of a heart stroke. For that you must exercise a bit. This is not to say that you join the fancy neighborhood gym. Exercise may just comprise of half an hour of brisk walking or light jogging in the morning or in the evening. Mornings are better because at that time the air has more oxygen which is healthy for every single cell in your body. That's the reason why nothing matches a morning of vigorous activity.

Cut down on smoking and if possible quit it. Moderate drinking may not be harmful but if you tend to get carried away and often cross the delicate boundary between light and heavy drinking, it's better that you keep clear of alcohol altogether.

For those who have a family history of cholesterol related problems it is important to be extra cautious, as they are more likely to have cholesterol accumulation.

Switching to a low cholesterol diet helps one reduce one's chances of a stroke and pumps more life in every second of life. What more could one ask for?

To get more information on cholesterol, cholestrol diet and reduce cholesterol visit http://www.urcholesterol.com

Learn the Basics of a Successful Low Cholesterol Diet

Understanding What a Low Cholesterol Diet is

Basically, in order to lower your cholesterol, you will have to follow a diet that is

• low in saturated fat and
• low in cholesterol

This is absolutely essential in helping you to lower your cholesterol. You must understand that although cholesterol lowering medications can be prescribed by your doctor, you will still need to follow a controlled diet specifically to help reduce your high blood cholesterol levels.

Cholesterol is found in eggs, dairy products, fish, meat and poultry. Be aware that many foods contain both high in saturated fat and cholesterol, such as diary products (especially egg yolks) and red meats. Therefore, it is important to limit the amount of such high-fat foods. It is also recommended to opt for the ‘low fat’ versions of any type of food, especially dairy products (low fat yoghurts, cheeses, etc)

Basic Foods of a Low Cholesterol Diet

Foods to eat:

• lean meats
• skinless poultry
• fish
• low fat dairy products
• complex carbohydrates: pasta, rice, potatoes, bread, cereals, fruits, vegetables
• low calorie fizzy drinks (limit to one a day)
• drink plenty of water

How to cook:

• grill or roast meats
• steam or boil vegetables
• steam fish
• microwave
• use low fat oils

Foods to avoid:

• crisps, biscuits, chocolate, sweets
• don’t add whole milk, butter, rich sauces or cream to pasta dishes or any other meal
• try avoiding white bread
• alcohol
• fizzy drinks

Tip:

If you love pasta dishes with sauces, try low fat versions such as adding a tin of tomatoes with a dash of garlic and Worcester sauce as a tomato-based sauce, low-fat crème fresh for a cream-based sauce or a cheese sauce packet-mix made with skimmed milk for a cheese-based sauce.

Get used to experimenting with herbs and spices to add different and exotic flavours to your meals.

Exercise – Love it or hate it!

Do you hate to exercise? Don’t be ashamed if you do, many people dislike doing any form of exercise. The key here is to find something that you enjoy doing. It does not necessarily mean you must go to the gym three times a week, or run a mile four times a week. Count exercise as any type of movement that gets you out of your chair! Some examples:

• walking (the dog…)
• walk up and down the stairs
• swimming
• cycling
• netball / volleyball / basketball etc
• gardening
• skipping with ropes
• dancing
• cleaning / dusting the house
• decorating
• look after a toddler for a day!

Try and find something you enjoy doing and do some form of regular exercise as it does play an important role in cholesterol-reduction.

Claire Bowes is a successful freelance writer and owner of http://www.1sthealthandfitnessguide.com/