Diet For High Cholesterol

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Daisy Rowley

Joined: Mar 19
Posts: 1

      quote  
Posted: 25 Mar 2019, 09:18
Want to stay off medication and improve your heart's health? You don't need a major overhaul of your diet to fight bad cholesterol. Maybe you just need to modify your diet a little. Here are the 5 best foods to help your heart stay healthy.

#1 High Fiber Foods Such as Oat Meal and Oil Bran

Oatmeal is very effective in reducing the "bad cholesterol" (what doctors call LDL or low-density lipoprotein). The secret weapon against LDL found in oatmeal is called "soluble fiber".

Soluble fiber reduces the amount of cholesterol that gets absorbed into your blood. It doesn't take a lot of soluble fiber to be effective. You just need only 5 to 10 grams everyday. You can get about 6 grams of soluble fiber from 1.5 cups of oatmeal.

Here are other good sources of soluble fiber:

prunes
pears
apples
kidney beans

Mix oatmeal or oat bran with some fruits such as bananas and you should get enough soluble fiber to get protected for an entire day.

#2 Omega 3 Fatty Acids Found In Fish

You probably know that Omega-3 fatty acids are good for your heart. They help your heart by reducing blood pressure and lessen the likelihood of blood clots. Omega-3 fatty acids are also known to reduce the risk of sudden death among those who already have heart problems.

Fish is an excellent source of Omega-3 fatty acids. According to doctors, we should have at least 2 servings of fish every week. Below are the kinds of fish with the highest levels of Omega-3 fatty acids.

#3 Nuts

While oatmeal hinders the absorption of bad cholesterol into your blood stream, these help reduce cholesterol that's already in the blood. Aside from that, they also help keep your blood vessels healthy because of their high polyunsaturated fatty acid content.

However, remember that nuts also contain a lot of carbohydrates so don't eat too much of it or you'll gain weight. Nuts are best consumed without salt or coating.

A handful of nuts every day is the recommended amount by the FDA to reduce the risk of heat attacks. You can also use nuts in salads instead of croutons or cheese so don't get to eat too much nuts.

Almonds, pecans, some pine nuts, pistachio nuts, walnuts, peanuts, and hazelnuts, are just a few examples of nuts that could help protect your heart from bad cholesterol.


Halibut
Albacore tuna
Mackerel
Salmon
Lake trout
Herring
Sardines

Note that baking or grilling is the best way to cook fish so you don't add unhealthy fats in the cooking process.

If you're not a fish lover, you can get your dose of Omega-3 fatty acids from canola oil or ground flaxseed although not as much as what you'll get from fatty fish. Omega-3 or fish oil supplement are also available in the market.

#4 Olive Oil

Olive oil is rich in powerful antioxidants that do not damage the "good cholesterol" (HDL) while reducing the bad cholesterol.

Two tablespoons of olive oil a day should be enough for you to get the benefits. (That's about 23 grams.)

There are several ways you can incorporate olive oil in your diet. You can use it in a marinate. You can saute vegetables in olive oil. It can be used as salad dressing when mixed with vinegar. Just be careful that you don't use more than the recommended amount. Olive oil is packed with calories.

Note that the less processed the olive oil, the more antioxidants are retained. Use virgin olive oil when available. You can buy virgin olive oil online.

#5 Plant Sterols or Stanols Fortified Foods

Sterols and Stanols are substances in plants that are discovered to block the entry of bad cholesterol into your system. All you need is only 2 grams of plant sterols to daily to effectively reduce cholesterol by 10 percent.

Yogurt drinks, orange juice and margarines are just some examples of plant sterol fortified food products. An 8-ounce sterol fortified orange juice should a day should be enough for you to enjoy the benefits.

While plant sterols and stanols block the bad cholesterol, they don't seem to harm the good cholesterol.

Thank for reading this hub. And live healthy lives!

I'm a published writer from professional writing service, father of 2 kids, husband to a lovely wife, and much much more. I've tried most of money making methods online but I always come back to writing.


abdulkaleem

Joined: Apr 19
Posts: 2

      quote  
Posted: 04 Apr 2019, 01:48
Sometimes mostly peoples do not care to own self and take the unhealthy foods that is not good for their health. They should always take diet plan or focus on the fresh fruits. By the way, this post also giving a good lesson about cholesterol because sometimes some peoples take the foods who increase their high cholesterol and it is a bad effect on the human heart. So, those peoples are involved in any kind of disease so now they should useful lesson from this post or hire our online assignment helper who also give the free diet plan and best assistance.
SeaShelly

Joined: Mar 19
Posts: 5

      quote  
Posted: 06 Apr 2019, 00:17
Thanks for posting this guide to a healthy diet. Seems the majority of posts in forums are about KETO which I don't see as a balanced diet that would help keep cholesterol levels down although I've read articles that claim it can. Not sure how when people are eating bacon fat and cream, lol.
liv001

Joined: Oct 09
Posts: 1,241

      quote  
Posted: 06 Apr 2019, 09:42
My cholesterol levels are just fine on keto SeaShelly. Triglyc goes down when I cut out carbs.
garretjacob

Joined: Jul 19
Posts: 1

      quote  
Posted: 01 Jul 2019, 07:16
Hi,
Thimblefinge...

Joined: Feb 18
Posts: 2

      quote  
Posted: 02 Jul 2019, 03:13
liv001 wrote:
My cholesterol levels are just fine on keto SeaShelly. Triglyc goes down when I cut out carbs.

Agree. My HDL is up and Triglycerides are down on keto. Latest research on cholesterol is very interesting and discredits the connection between saturated fat and heart disease. Healthy fats (saturated fats) in a non processed food diet are not a problem imho. And they are tasty and satisfying
davidcocks

Joined: Jan 20
Posts: 3

      quote  
Posted: 06 Oct 2020, 06:22
The content explores diet for high cholesterol. If you don’t have any idea about how to lower cholesterol with diet, you should go through the post as it will help you understand about it thoroughly. Cholesterol is included in the foods of animal source, such as liver and other organ meats, egg yolks, shrimp, and whole milk dairy products. So, you should focus on eating fruits and vegetables. A diet packed with fruits and vegetables can boost main cholesterol-lowering mixes in your diet.<a href="https://essayschief.com">More</a>.
issac80

Joined: Jan 13
Posts: 10

      quote  
Posted: 09 Oct 2020, 01:11
The place of garlic is irreplaceable in Indian cuisine. Outside the kitchen too, garlic has been regarded as one of the most potent foods to cure a variety of diseases and conditions. According to the book Healing Foods, garlic is universally recognised for its health-promoting benefits; aiding the circulatory and digestive systems, boosting the immune system, lowering blood pressure, and fighting heart disease. It even helps to eliminate toxins.

Garlic to be effective in human system, it must be eaten as garlic in nature and that too in raw form and that too put in the mouth chewed kept there for a minute or two when it burn you. Garlic has a medicine called Alliin, but it is in the form of Allicin in the Garlic and when it mixes with the Trypsin in the saliva to become Alliin.

This Alliin, will kill germs/Viruses thereby lowering Cholesterol, Triglycerides and burn fat. The best way to consume is to crush the garlic, leave it exposed to air for few seconds and chew it along with the saliva and swallow them. Yes it will be uncomfortable for a couple of days, see the difference it makes to your digestion system. Good luck !
Thanks,
Issac
kieranwillia...

Joined: Jul 20
Posts: 19

      quote  
Posted: 14 Oct 2020, 06:23
Daisy Rowley wrote:
Want to stay off medication and improve your heart's health? You don't need a major overhaul of your diet to fight bad cholesterol. Maybe you just need to modify your diet a little. Here are the 5 best foods to help your heart stay healthy.

#1 High Fiber Foods Such as Oat Meal and Oil Bran

Oatmeal is very effective in reducing the "bad cholesterol" (what doctors call LDL or low-density lipoprotein). The secret weapon against LDL found in oatmeal is called "soluble fiber".

Soluble fiber reduces the amount of cholesterol that gets absorbed into your blood. It doesn't take a lot of soluble fiber to be effective. You just need only 5 to 10 grams everyday. You can get about 6 grams of soluble fiber from 1.5 cups of oatmeal.

Here are other good sources of soluble fiber:

prunes
pears
apples
kidney beans

Mix oatmeal or oat bran with some fruits such as bananas and you should get enough soluble fiber to get protected for an entire day.

#2 Omega 3 Fatty Acids Found In Fish

You probably know that Omega-3 fatty acids are good for your heart. They help your heart by reducing blood pressure and lessen the likelihood of blood clots. Omega-3 fatty acids are also known to reduce the risk of sudden death among those who already have heart problems.

Fish is an excellent source of Omega-3 fatty acids. According to doctors, we should have at least 2 servings of fish every week. Below are the kinds of fish with the highest levels of Omega-3 fatty acids.

#3 Nuts

While oatmeal hinders the absorption of bad cholesterol into your blood stream, these help reduce cholesterol that's already in the blood. Aside from that, they also help keep your blood vessels healthy because of their high polyunsaturated fatty acid content.

However, remember that nuts also contain a lot of carbohydrates so don't eat too much of it or you'll gain weight. Nuts are best consumed without salt or coating.

A handful of nuts every day is the recommended amount by the FDA to reduce the risk of heat attacks. You can also use nuts in salads instead of croutons or cheese so don't get to eat too much nuts.

Almonds, pecans, some pine nuts, pistachio nuts, walnuts, peanuts, and hazelnuts, are just a few examples of nuts that could help protect your heart from bad cholesterol.


Halibut
Albacore tuna
Mackerel
Salmon
Lake trout
Herring
Sardines

Note that baking or grilling is the best way to cook fish so you don't add unhealthy fats in the cooking process.

If you're not a fish lover, you can get your dose of Omega-3 fatty acids from canola oil or ground flaxseed although not as much as what you'll get from fatty fish. Omega-3 or fish oil supplement are also available in the market.

#4 Olive Oil

Olive oil is rich in powerful antioxidants that do not damage the "good cholesterol" (HDL) while reducing the bad cholesterol.

Two tablespoons of olive oil a day should be enough for you to get the benefits. (That's about 23 grams.)

There are several ways you can incorporate olive oil in your diet. You can use it in a marinate. You can saute vegetables in olive oil. It can be used as salad dressing when mixed with vinegar. Just be careful that you don't use more than the recommended amount. Olive oil is packed with calories.

Note that the less processed the olive oil, the more antioxidants are retained. Use virgin olive oil when available. You can buy virgin olive oil online.

#5 Plant Sterols or Stanols Fortified Foods

Sterols and Stanols are substances in plants that are discovered to block the entry of bad cholesterol into your system. All you need is only 2 grams of plant sterols to daily to effectively reduce cholesterol by 10 percent.

Yogurt drinks, orange juice and margarines are just some examples of plant sterol fortified food products. An 8-ounce sterol fortified orange juice should a day should be enough for you to enjoy the benefits.

While plant sterols and stanols block the bad cholesterol, they don't seem to harm the good cholesterol.

Thank for reading this hub. And live healthy lives!



Thank you for such a valuable information. I was looking for a long time detailed explanation. Really appreciate your reply! The issue of nutrition and food is very multifaceted and complex, very complex. That is why the more you read and learn about it, the better the effect. I recently came across some very interesting studies at https://writingbros.com/essay-examples/food/ These studies are written in the form of essays that you can read or use if you need to write your own. Very valuable information there.
polslow

Joined: Aug 20
Posts: 28

      quote  
Posted: 17 Oct 2020, 16:15
How often do you need to check your cholesterol level?
davidcocks

Joined: Jan 20
Posts: 3

      quote  
Posted: 03 Nov 2020, 00:43
The content explores the diet for high cholesterol. You have to follow a proper diet to lower cholesterol. You should ensure to select healthier fats, you should limit both total fat and saturated fat, reduce foods with cholesterol, eat ample soluble fiber, eat many fruits and vegetables, eat fish that are high in omega-3 fatty acids, limit salt and limit alcohol. The treatments for high cholesterol are heart-fit lifestyle changes and medicines. The lifestyle changes consist of healthy eating, weight managing, and regular physical activity.

More : https://essayschief.com
David Mary

Joined: Nov 20
Posts: 2

      quote  
Posted: 03 Nov 2020, 01:30
My Cholesterol level is very high can I do a keto diet or not?
muhammadmaaz

Joined: Apr 21
Posts: 1

      quote  
Posted: 02 Apr 2021, 23:32
Dates help are a good source of lowering your cholesterol, www.HarmainZiarah.com is proud to announce the product of dates. It is well within the budget and it comes with standard packaging.
Inez Ash

Joined: Jun 21
Posts: 2

      quote  
Posted: 30 Jun 2021, 04:45
not bad




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