Foods Good For Lowering Cholesterol
Foods good for lowering cholesterol are commonly found on the grocer's shelf and in many people's kitchens. Strategically adding these products to a person's diet, however, is the key to affecting cholesterol levels in order to avoid heart disease. Food to lower cholesterol can be ingested that has been proven to help raise HDL and lower LDL levels. Doctors believe that both eating habits and genetics are responsible for the number of Americans that are at risk for a stroke or heart attack. There are several things that can be done from a practical point of view that may protect against this disease or minimize its severity.
Understanding the relationship between diet and heart disease is very important in developing a plan to lower the health risks. Even though many people have a higher natural risk for the disease that is associated with heredity, a health diet that includes food to lower cholesterol can lower the risks dramatically. For those who are already dealing with some form of heart disease, the right diet can also lower further damage while strengthening the body in the aftermath of a stroke or heart attack. Targeting LDL is the main issue in dietary management and should be an important consideration in anyone's diet whether a child or adult. "Commit thy works unto the Lord, and thy thoughts shall be established." (Proverbs 16:3)
There are some natural herbs and foods good for lowering cholesterol that have been proven to lower LDL levels when added to a normal diet. Items such as soy, fish, tea, oats, peas, and olive oil have been shown to lower levels and provide protection from heart disease. Additions of products like these as well as omissions of other offending products can significantly help anyone lower risks even as a young person. Eating items that contain high saturated fats such as fried foods, red meats and dairy products are a danger to those who risk heart disease. Omitting these offenders can help to cut down on plaque buildup in arteries. A combined dietary strategy is the best way to see results in any plan to lower health risks associated with hearth disease.
Many times replacing offending dietary items with food to lower cholesterol is an easy way to structure an eating plan. Replacing red meat with fish in a normal diet is one simple way to receive the benefits of fish oil that is proven to lower the risk for heart disease. At the same time, removing red meats such as beef and pork add a one-two punch to this strategy by taking away artery-clogging offenders while adding important oils that further lower cholesterol. It is recommended that fish should be eaten at least two times a week in order to receive the full benefits associated with fish oil. Fish such as sardines and salmon are a good source to choose from as well as other fish that are taken from cold water environments.
Sea foods such as shrimp and lobster on the other hand, are not foods good for lowering cholesterol since they add to the problem. Fish oil can also be purchased at health speciality stores for those who wish to make sure that they receive a proper, daily intake of this helpful source. Another item that is highly advertised and that lives up to its claims through many scientifically documented tests is oatmeal or oat bran. Those who eat a large bowl of oatmeal every day can be assured that it is sweeping the digestive tract of cholesterol. For those who do not prefer to eat a large bowl for breakfast, the addition of 2/3 cups a day to any menu will add significant benefits no matter how it is consumed. It can be added by sprinkling on the top of baked selections, in cookies or in casseroles. The healthful properties found in oats are proven in over 20+ scientific tests and it continues as one of the foremost healthful foods in the American diet.
Another food to lower cholesterol is red yeast rice that is found in most health food stores and herb shops around the country. Chinese red yeast rice has been found to offer high benefits and competes with doctor prescribed statin medicines that are used by patients to retard plaque build up in arteries. It is easy to take and can be purchased in capsule form at most health food stores. Some have seen as much as a 40% reduction in overall cholesterol levels after taking red yeast rice without having to rely on prescribed medications. Taking red yeast rice before LDL levels reach dangerous proportions is best in order to avoid taking prescribed medications although adding it at anytime is helpful.
Herbal tea is also among the natural foods good for lowering cholesterol that has become quite popular. Green tea, oolong tea and other teas can restrict the damage of cholesterol in the body and is recommended as an addition to almost anyone's diet. A wide selection of teas that are known to have beneficial properties to anyone's diet can be found in health food stores, grocery stores and specialty shops. For those who have not thought about the simple ways to protect themselves from heart disease by controlling their food intake, diet planning can be a low management way to combat the ever increasing number of heart patients. More information regarding menu planning can be found among many online sources that provide free tips on cholesterol avoidance and management.
Foods High In CholesterolFoods high in cholesterol may contribute to health risks associated with heart disease, cancer, diabetes, and stroke. Some foods contain large amounts of a waxy substance called cholesterol. This substance is produced within the body, by the liver, usually in substantial amounts. If an individual has been diagnosed with high cholesterol their physician will probably ask them to make dietary changes by encouraging them to eat foods to lower cholesterol. Make a grocery list with healthy choices and do some research online for recipes that will give some assistance on ways to cook these items.
Some individuals have an inherited tendency towards developing high cholesterol. These individuals may require prescription medication to provide the benefit needed in lowering blood count levels. Physicians usually prescribe medication to individuals with extreme blood count levels as well as suggest dietary changes and eating foods to lower cholesterol. It will greatly depend upon the weight of the individual and other health concerns as to the extent of the treatment.
To minimize risk factors associate with high cholesterol it is important to evaluate eating habits and make appropriate changes in diet and eliminate foods high in cholesterol. It's is a good idea to get a checkup with a physician at least once a year to check blood count levels since there aren't usually any symptoms associated with it. Since increased levels are associated with major health issues such as heart disease, and stroke it is wise to keep the numbers under control. Lab tests for blood levels will indicate a total count, LDL, HDL, and total triglycerides. The LDL count shows the bad levels in the blood and an HDL counts shows the good levels in the blood. Triglycerides are another form of fat found in the blood that can give indications of a predisposition to diabetes and heart disease as well. Total blood level numbers over 200mg/dL are borderline high and over 240mg/dL are considered high.
Some contributing factors of high cholesterol include diet, weight, and physical activity; these are changeable and should be altered appropriately. Other contributing factors include age, gender, and heredity; these are uncontrollable and unalterable. Factors that may aggravate and magnify the situation include smoking tobacco, drinking alcohol, and eating foods high in cholesterol. Avoid dairy items such as butter, cheese, ice cream, and whole milk, as well as, liver and other organ meats, egg yolks, and fried foods. Choose snacks wisely because many choices may contain large amounts of fat and sugar. Food from the earth is inevitably the best choice. "He causeth the grass to grow for the cattle, and herb for the service of man: that he may bring forth food out of the earth" (Psalm 104:14).
Add some healthy choices to a diet by eating foods to lower cholesterol. Choose fresh fruits and vegetables of all kinds but especially those high in fiber. Some of these are apples, carrots, dried beans and peas, oats, and barley. Flaxseed oil is also highly recommended for lowering blood count levels since it has increased fiber and provides protein, potassium, and beta-carotene. Flaxseed oil can be purchased at a health or vitamin store and should be kept refrigerated to prevent spoilage. It is also recommended for use in baked items such as quick breads, muffins, and pancakes or in salads.
Eating garlic and onions is beneficial to health and included in foods to lower cholesterol. Add spice to any dish by adding garlic and onions; doing so will provide health benefits and enhance flavor to a meal. Substitute soy products for high-fat dairy products to provide health benefits by lowering blood count levels and providing protein. Instead of eating snack foods high in cholesterol choose grapes and oranges that help to raise the HDL levels and provide added fiber to the diet.
Many sites online offer tips on many different types of foods choices as well as recipes. They also provide helpful information on foods to lower cholesterol and the content within many different items. When shopping for items at the grocery store pay attention to dietary labels on items. Look for items that are low in saturated fat but high in monounsaturated fat such as olive and canola oil. Pasta, potatoes, and rice are good sources of vitamins and minerals; during preparation don't add butter, whole milk, or rich sauces to them or they become foods high in cholesterol.
Exercise provides health benefits in many ways. Taking off those few extra pounds might make a big difference on blood count levels and the quality of life. Take a walk everyday or go to the local gym and workout. Hire a personal trainer to help with support and advice on how to avoid injury when exercising. Exercise even in moderation helps with energy levels and depression. Checking with one's doctor before beginning an exercise program is a good idea, especially if there are other health concerns.