Effective Diet For High Cholesterol - What's In & Out For Reduced Cholesterol Levels?If your doctor has recently recommended that you switch to a diet for high cholesterol, learning which foods are in and which are out when it comes to this type of diet plan is essential. The reason high cholesterol presents a problem for your health is its relationship to the clogging of the arteries. As your LDL (bad cholesterol) levels go up, the narrower your arteries become, the less blood is flowing freely into your heart, and the greater your risk of heart attack and stroke.
Obviously, the sooner you can start following a diet for high cholesterol the better! Just by adopting a diet for high cholesterol you can lower your cholesterol, prevent heart disease, and even turn around any clogged arteries that may already be occurring inside your body.
For those with more advanced heart disease, it is essential to follow a diet for high cholesterol to prevent further deterioration of the heart. The fastest way to adopt an eating plan in line with cholesterol reducing health benefits is to learn which foods are out and which foods are in when it comes to the health of your heart.
What's In
Whole Grains: The high fiber content in 100% whole grain products is good for much more than just regulating bowel movements and increasing energy levels during the day. It turns out getting adequate amounts of fiber in your daily diet can also help lower LDL, which is the "bad" cholesterol which contributes to heart disease.
Fresh Produce: Fresh fruits and vegetables are low calorie, nutrient rich options that help take off excess weight that contributes to high cholesterol and heart disease. They also contribute valuable antioxidants and fiber which will help control cholesterol levels and improve overall health.
Monounsaturated Fat Sources: You need some fat in your diet to maintain healthy body functioning, but you must choose sparingly from sources of monounsaturated fats such as olive oil, canola oil or nuts. You get some dietary fat through your regular foods, so anything extra should be limited to what is needed for basic cooking purposes, reasonable snacks, and for seasoning.
Omega3 Fatty Acids: Taking pure fish oil or omega3 supplements on a daily basis can go a long way toward controlling cholesterol as well as weight and other health problems that commonly lead to high cholesterol. You can include fatty fish such as salmon in your diet, but you will need to eat it at least 3 times a week in order to take in enough omega3 to get the full health benefits. Plant sources such as flaxseed can also be used, but taking a supplement makes it easier to ensure you get adequate amounts.
Exercise: This isn't necessarily a dietary measure, but when combined with a good diet for high cholesterol it will help increase HDL, which is the good cholesterol that supports a healthy body. You don't have to workout intensely every night of the week. Just make sure you are consistent with the plan.
What's Out
Saturated Fats: Anything high in saturated fat should be avoided as much as possible when following a diet for high cholesterol. This includes margarines and many oils as well as fatty beef. This is the type of fat that clogs arteries and causes heart disease. You can substitute soy products and vegetable based "fake" meat products some of the time to cut back on meat consumption, or simply use extra lean ground turkey in the place of hamburger meat and eat chicken sandwiches in place of burgers.
Trans Fats: It can be very difficult to eliminate trans fats from your diet since they are now included in virtually all prepackaged foods, but they are just as harmful to your heart and your cholesterol levels as saturated fats and should be avoided as much as possible while following a diet for high cholesterol.
Cholesterol: Foods that are high in cholesterol are absolutely out of the question on a good diet for high cholesterol. It makes no sense to put something in your body while trying to eliminate it from your body. The good news is the simple carbohydrates and fatty slices of beef which contain high amounts of saturated and trans fats also contain lots of cholesterol. This makes it easier to determine which foods need to be eliminated or replaced by lower fat and cholesterol foods.
Staying away from the foods that are out and picking up more of the foods that are in will help you design a diet for high cholesterol tailored to your tastes buds and preferences!
Sun Dec 05, 2010 5:33 am