Diets To Reduce High Cholesterol, Explained!
BY Rafael Todorini
Diets
To Reduce High Cholesterol, Explained!
Weight-loss is not the only thing that springs to mind when we talk about diets. Diets to reduce high cholesterol plays very strongly in the minds of health-conscious individual as well. And that is being very smart as having high cholesterol levels of over 240, can cause very serious problems for the heart and an increased risk of early Alzheimer's disease.
You will know if your cholesterol is too high when you get frequent leg cramps, coldness of feet and hands, difficulty in breathing, dry skin and hair, dizziness and lethargy. These are just some of the signs of high cholesterol. Though statin drugs are proven to help lower cholesterol, it is very much less effective if you are unable to alter your dietary plan.
Your choices of diets to reduce high cholesterol are one of the most important and safest ways to control high cholesterol. In fact, planning what to eat to lower your cholesterol should be one of your first priorities even before considering consuming any kind of cholesterol-lowering medication.
Diets to reduce high cholesterol revolve around low fat and high fiber
There is really only one vital key in any diet for lowering cholesterol ... and that every diet plan you follow includes - low fat and high fiber. It really is as simple as that. Keeping your diet low in fat and high in fiber means:
Reducing your sugar intake: Everything you have probably heard about sugar is true. Cutting your intake of sugar is crucial to lowering cholesterol and triglycerides. An elevated triglyceride level significantly increases your risk of heart disease and studies have also shown that elevated triglyceride levels can portend the development of diabetes.
Keep your eye out for harmful trans-fats: Trans-fats are found in margarine, sauces, salad dressing and sugary snack foods.
Reduce your intake of animal fats, fried foods and chemically induced foods
And what about that fiber that you body so badly needs? You definitely cannot go wrong with fresh fruits and vegetables where fiber is concerned. Oats, rye, dried peas, yams, beans yogurt, and cultured foods are all great additions to your diet.
Here is a tip - if possible, consume soluble fiber. Soluble fiber is found - as already mentioned - in fruits and vegetables.
Here is a short list of water-soluble fiber that should become part of your diet to reduce high cholesterol:
Carrots
Nuts and seeds (psyllium seeds are best)
Peanuts
Lentils
Peas
Beans
Oats
Barley
Apples
Grapes
Oranges
Peaches
Squash
Corn
Diets to reduce high cholesterol should also include starches
'Complex carbohydrates' or natural starches are needed by your body to burn fat. It is wise to include starches in your diet to control high cholesterol. Natural starches are found in breads, potatoes, pasta and cereal. Being naturally low in fat and high in fiber (everything that a diet to lower high cholesterol needs), these foods should be added to your dietary list.
Bear in mind, it is what you pile on to these foods that adds to the fat. A rising cholesterol level is due to the consumption of fat. Don't get me wrong. Fat is a great source of energy for your body. It also helps absorb certain types of vitamin and nutrients.
But for those who are using diets to reduce cholesterol, they should attempt to keep their fat consumption between 25 and 35 percent of their calories. That is the secret to maintaining a perfect dietary plan - eat less fat than your body burns everyday.
Keep in mind that just as important as the amount of fat you consume, is the type. Stay away from saturated and trans fats. These are the types of fat that are true enemies of good cholesterol. Cut that saturated fat from your diet and you lower your cholesterol.
If you're wondering about good fats, then these are monounsaturated fats, and omega-3 and omega-6 polyunsaturated fats. Fish contain polyunsaturated fats, which are the best kind. Little wonder that so many dieticians recommend fish in many dietary plans.
It is vital that you grasp the importance of controlling your total fat intake (saturated fat especially). This will keep a firm lid on rising blood cholesterol levels. Don't have the impression that only avoiding foods high in cholesterol will do the job.
Also, please understand that fat-free food does not mean, calorie-free. Limiting your calorie intake plays a role in reducing cholesterol, especially if you are overweight. Many products that claim to be fat-free have sugars that can increase your calories. This is something you don't want in your diet. You might as well be eating foods high in fat because it is just as bad.
Quick tips to use in your diets to reduce high cholesterol
1. Make fruits your 'fast food' of choice. You should snack on fruits in-between meals.
2. Increase your intake of whole grains and soluble fiber.
3. When consuming fats, look only to monounsaturated and polyunsaturated fats. Avoid saturated fats and trans fatty acids. Pay attention to your overall fat intake.
4. Check on your meal's portion size. Take your food in moderation.
5. Get used to taking less salt with your food. Heavy salt intake can increase blood pressure because it promotes retention of fluids.
Planning your diets to reduce high cholesterol is definitely a smart way to go towards living a much healthier life. It is best then that you start planning your cholesterol-lowering diets today!
ABOUTH THE AUTHORThis is just a snippet of what you will discover in The 60 Day Prescription Free Cholesterol Cure. To learn about more diets to reduce high cholesterol, visit http://mineyourmind.blogspot.com/ now to get the details and your health back on track!
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