How to Make a Diet to Lower Cholesterol
http://www.fitnessregime.net/articles/8171/1/How-to-Make-a-Diet-to-Lower-Cholesterol/Page1.html
Edward Chen
Part 2 - For part two of this article, head on to www.normalcholesterollevelonline.com where you can also find the truth about foods high in cholesterol and how to lower triglycerides. By Edward Chen
Published on 12/5/2008
If a doctor had told you that you've got high levels of cholesterol in your body, there's every reason for you to be alarmed High cholesterol in the bloodstream puts you at risk to certain diseases, especially those related to the functions of the heart
If a doctor had told you that you've got high levels of cholesterol in your body, there's every reason for you to be alarmed. High cholesterol in the bloodstream puts you at risk to certain diseases, especially those related to the functions of the heart. You have to keep such diseases from occurring. And you might need a total lifestyle change to get that done.
A lifestyle change is a big challenge to everyone. It can be very difficult - others even think that it is impossible. Your first step towards freeing yourself from cholesterol is to find the right diet. You can request for diet plans and recipes from your attending physician. However, over time, you might get tired of eating the same type of foods. Sometimes, you want to taste something new or else, you'll be tempted to eat the foods that you should avoid.
There are a lot of recipes that you can follow. Given that fact, it is best that you simply follow the suggestions below when preparing a low cholesterol diet. By doing so, you can still prepare your favorite recipes – only healthier. The suggestions below can guide you towards creating your very own low cholesterol recipe.
1. Choose the right cooking oil.
As much as possible, don't use oil in your food. But if you really have to, get the one that has low cholesterol content. Keep in mind that oils are purely fats. Some types have unnecessarily high cholesterol content. As far as cooking oils are concerned, you've got to find monounsaturated or polyunsaturated cooking oil. Read the label. Good suggestions would be canola oil, olive oil, safflower oil, sunflower oil, and soybean oil. Regular coconut oil and palm oil are not so much recommended.
2. Limit dairy intake.
Butter, milk, margarine, and cream are all considered dairies. They contain saturated fats that are not good for you. These food items contain oils rich that are in cholesterol. But even so, these foods are high in calcium content too. And your body needs that as well. So try to add milk, cheese, and yoghurt into your diet but consume them in moderation.
3. Go wholegrain.
Wholegrain can lower body cholesterol and that's a fact. So you might as well invest on these food items. Wholegrain are rich in fiber that can absorb cholesterol. Brown rice, bran cereals, and rye bread are your best choices.
4. Vegetables are the best.
You already know that vegetables are very good for the body. As such, make sure that you set a good number of servings of vegetables daily. Six servings in a day are what you need. Add green leafy vegetables such as kale, broccoli, and cabbage to your daily meals. Orange and yellow vegetables like squash, cauliflower, and carrots help a lot as well. Legumes will do you good too. Eat split peas and kidney beans regularly for best effects.
5. Eat fruits.
Life vegetables, your body need fruits. So take fruits for dessert instead of your usual sugary foods. Sugar can increase your cholesterol level so keep away from them. Consumer six or more servings of fruits everyday and you'll be healthy.
A lifestyle change is a big challenge to everyone. It can be very difficult - others even think that it is impossible. Your first step towards freeing yourself from cholesterol is to find the right diet. You can request for diet plans and recipes from your attending physician. However, over time, you might get tired of eating the same type of foods. Sometimes, you want to taste something new or else, you'll be tempted to eat the foods that you should avoid.
There are a lot of recipes that you can follow. Given that fact, it is best that you simply follow the suggestions below when preparing a low cholesterol diet. By doing so, you can still prepare your favorite recipes – only healthier. The suggestions below can guide you towards creating your very own low cholesterol recipe.
1. Choose the right cooking oil.
As much as possible, don't use oil in your food. But if you really have to, get the one that has low cholesterol content. Keep in mind that oils are purely fats. Some types have unnecessarily high cholesterol content. As far as cooking oils are concerned, you've got to find monounsaturated or polyunsaturated cooking oil. Read the label. Good suggestions would be canola oil, olive oil, safflower oil, sunflower oil, and soybean oil. Regular coconut oil and palm oil are not so much recommended.
2. Limit dairy intake.
Butter, milk, margarine, and cream are all considered dairies. They contain saturated fats that are not good for you. These food items contain oils rich that are in cholesterol. But even so, these foods are high in calcium content too. And your body needs that as well. So try to add milk, cheese, and yoghurt into your diet but consume them in moderation.
3. Go wholegrain.
Wholegrain can lower body cholesterol and that's a fact. So you might as well invest on these food items. Wholegrain are rich in fiber that can absorb cholesterol. Brown rice, bran cereals, and rye bread are your best choices.
4. Vegetables are the best.
You already know that vegetables are very good for the body. As such, make sure that you set a good number of servings of vegetables daily. Six servings in a day are what you need. Add green leafy vegetables such as kale, broccoli, and cabbage to your daily meals. Orange and yellow vegetables like squash, cauliflower, and carrots help a lot as well. Legumes will do you good too. Eat split peas and kidney beans regularly for best effects.
5. Eat fruits.
Life vegetables, your body need fruits. So take fruits for dessert instead of your usual sugary foods. Sugar can increase your cholesterol level so keep away from them. Consumer six or more servings of fruits everyday and you'll be healthy.