Cholesterol is a fatty substance that can harden and stick to your artery walls, causing them to narrow and result in a condition known as atherosclerosis. Clots can then form, further blocking the narrowed arteries, and causing a heart attack when blood can no longer pass through the narrowed arteries to supply oxygen to the heart muscle. The National Institutes of Health reports that more than 34 million American adults have high cholesterol (higher than 240 mg/dL).
High Cholesterol Risk Factors
Heredity, having family history of high cholesterol and heart disease, your age, and gender are all things that may put you at risk for developing high cholesterol. But a number of lifestyle choices can increase your risk, including:
- The food you eat. Many foods can drive up your LDL, or "bad" cholesterol level. Eating too much saturated fat, trans fatty acids (trans fats), and animal-based cholesterol found in meats, cheeses, and egg yolks contribute to high cholesterol and heart disease.
- Being overweight or obese. Having an unhealthy weight can increase LDL levels, reduce HDL, or "good" cholesterol, and increase your total cholesterol level.
- Not exercising. A lack of exercise contributes to your risk for high cholesterol and cardiovascular disease.
- Diabetes. Diabetes is a major risk factor for both heart disease and high cholesterol.
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? As mentioned above using your diet to lower cholesterol with the help of cholesterol lowering food is a very good place to start.
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. 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.
Salads 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.
As 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.
If you want to take dietary supplement, try Berberine, Hawthorn, Niacin, Resveratrol, Quercetin and Momordica.
No comments:
Post a Comment