Selasa, 13 Juni 2017

Maintaining Cholesterol Health with a Low Cholesterol Diet

Okay, so youve gotten the word from your doctor that you have high cholesterol and its time to bring it down. That means you have to follow a good diet for high cholesterol.

But you may be unaware of what kind of foods to eat to reduce your cholesterol levels.

No problem. Theres really no mystery to formulating a good diet for high cholesterol. In fact,you can find a wide variety of different resources: books, magazines, newspapers, TV and of course, the Internet..

But be aware that starting a good diet for high cholesterol is no big deal. The real trick is sticking with the diet you plan, which means staying away from foods that boost our cholesterol levels.

Switching to a low cholesterol diet is tough for some people theres no doubt about it. But its important to try because cholesterol health matters. It may even be life-saving. Heres why.

When you eat foods that lead to high cholesterol, you elevate your risk of developing conditions like atherosclerosis, high blood pressure and heart disease, along with a variety of other diseases and disorders. These conditions can lower your longevity along with your quality of life.

Theres no question that its tough to be good when youre bombarded by ceaseless advertising messages everyday inviting you to slip. But once you become determined to lower your cholesterol, youll be pleased to discover that many cholesterol-friendly foods taste pretty good after all.

Before looking at specific foods, lets talk first about four different kinds of fats that come in most of the food we eat. This is important. When you know which fats are good and which fats are bad, you can pick foods that are good and avoid those that arent. You may not have been aware of it, but not all fats are bad. In fact, there are some that are downright healthy.

First, well look at the bad fats.

Saturated fats You find these in animal meat (especially red meat), coconut oil, palm oil and so on .

Trans fats This is the type of fat you get in some of our favorite foods like baked goods (cake, muffins, doughnuts, croissants etc.). Trans fats are also typically used a lot in fast-food restaurants (especially the ones that serve french fries). Many pre-packaged convenience foods contain excessive amounts of trans fats (not to mentionplenty of blood pressure-raising salt).

Fats That Are Good For You

Fats that are good for you include the following:

Polyunsaturated fats These come from vegetable oils & fish oils. They help reduce cholesterol when consumed in moderation.

Monounsaturated fats This type comes from sunflower seeds, peanuts, olive oil, etc. They actually contribute to lowering cholesterol levels.

Here are some low-cholesterol or no-cholesterol examples. 
  • Most fruits and vegetables. Blueberries, strawberries, blackberries and raspberries are especially good and taste great. instead of sweets.
  • Several different kinds of nuts, especially almonds and walnuts. These are handy as snacks and you can eat them several times a day (but be watchful of calories).
  • Oat bran or oatmeal, certain cooked beans like pinto beans, kidney beans, and garbanzo beans or chick peas.
  • Soy, which comes from from tofu, tempeh, soymilk, roasted soy nuts.
  • Many types of fish will help you reduce your cholesterol levels.
Several types of fish get high grades as cholesterol fighters. Some of the best are albacore tuna, herring, lake trout, mackerel, sardines and salmon. These provide an essential fatty acid called omega-3. Fish also provides a lot of protein without a lot of calories.

Conclusion

Formulating a diet that will bring down your cholesterol means you have to become an educated consumer. You do it by becoming an avid reader of information on the labels of foods you buy especially if that food is prepackaged.

Unfortunately, many people avoid eating a good diet for high cholesterol because they mistakenly think it will be tasteless and boring. But when you really take a look at all the healthy and tasty options a low cholesterol diet offers, youll find it can be a lot more interesting than you probably thought.
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