Archives for Cholesterol category
Posted on Mar 09, 2010 under Cholesterol |
Lower Cholesterol Food Lowers Heart Disease Risks
by: Andrew Bicknell
High levels of circulating blood cholesterol are considered a very serious health risk. In fact it is a leading factor in the development of heart disease and the risk of having a stroke. Of particular concern are high levels of LDL (low density lipoprotein) cholesterol which is the primary cause of many cardiovascular health problems. In order to combat this problem it may be necessary to make dietary changes based on lower cholesterol food.
In order to lower your dietary intake of cholesterol you can limit the following food choices in your diet.
-Foods that contain large amounts of saturated fats and Trans fats found in fast foods and processed foods.
-Margarines and baked goods that contain partially hydrogenated vegetable oils.
-Products made from whole milk that contains dairy fats.
-Most vegetable oils and lard.
-Fatty cuts of meat and poultry.
-Food products that contain large amounts of refined sugars and flour.
Cholesterol exists in all animals and the food products that we get from them. Animal and hydrogenated fats remain solid at room temperature and contain what is known as “bad” or LDL cholesterol. Trans fats are also known to raise LDL levels in the blood to dangerous levels.
In fact scientific studies have shown that these types of saturated, hydrogenated, and Trans fats contribute more to high cholesterol levels then actually eating foods with cholesterol in them.
By eating healthy you can use food to lower your cholesterol significantly. Your food choices should include:
-Fruits and vegetables, most of which are cholesterol-free, and which help lower cholesterol levels.
-Whole-grain breads and cereals.
-Low-fat or skim milk, yogurt, sour cream and cheeses.
-Canola oil or extra virgin olive oil.
-Chicken, turkey and fish.
-Legumes and nuts.
-Garlic
-Margarines made of plant sterol esters, which help to lower cholesterol levels.
High fiber foods are always a good choice as they help absorb and remove cholesterol from the digestive system. Foods high in Omega-3 fatty acids are also a good choice. Omega-3’s help raise your “good” or HDL (high density lipoprotein) cholesterol. HDL works by removing LDL cholesterol from the blood stream, lowering levels of the bad stuff.
By following this simple advice you can reduce your heart disease risk through lower cholesterol food. Your health is definitely worth it.
To learn more about Low Cholesterol Food please visit the websiteLowering Cholesterol by clicking here.
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Posted on Mar 08, 2010 under Cholesterol |
What You Should Know About Cholesterol Triglycerides
Rudy Silva
You know about cholesterol but do you know about cholesterol triglyceride? They are part of the cholesterol picture that is not talked about very much and are extremely dangerous for your health. And, they come from the fat that you eat every day.
You know about cholesterol but do you know about cholesterol triglyceride?
They are part of the cholesterol picture that is not talked about very much and are extremely dangerous for your health. And, they come from the fat that you eat every day.
Cholesterol triglyceride is a lipid, which is a type of fat. This fat is used by every body cell in its membrane structure and in your brain. When cholesterol triglyceride combines with protein a new chemical is created called “lipoproteins”, which flows through your blood.
As lipoproteins circulate in your arteries, they tend to deposit their fat on your artery walls. This process is always occurring, but the problem is when you have high cholesterol triglyceride you create high lipoproteins. The result is you deposit more fat on your artery walls than normal.
Clinical studies show that people with high cholesterol triglyceride are more prone to heart disease. So why don’t you hear about triglyceride instead of just HDL and LDL cholesterol. The reason is that there aren’t any drugs that can lower cholesterol triglyceride, so doctors don’t often discuss this part of the cholesterol picture.
So to reduce your susceptibility for heart disease, you need to reduce your cholesterol triglyceride. How do you know if yours is high? You need a blood test and need to talk with a doctor about your results.
Here is a list of some of the damage high cholesterol triglyerides can do:
At 200 ml/dl your risk for coronary artery disease doubles
At 200 ml/dl and HDL less than 40 mg/dl your risk for coronary artery disease is four times greater.
At 200 ml/dl women have a higher risk of artery disease than men
If you have diabetes, you are more prone to higher triglyceride levels
High triglyceride levels make you prone to kidney and pancreas diseases
Now, to have lower triglyceride levels, you can change some of your diet habits. I always recommend you change them gradually as you learn about good eating habits..
Here are two ways to control triglyerides:
Exercise regularly – the way you exercise makes a difference on your cholesterol triglyceride level. Instead of a straight 30 minutes brisk exercise do three 10 minutes brisk exercises during the day. By adding some resistive exercise, you gain more benefits for your heart and bones.
Diet – Eat a balanced diet that’s low in sugar, simple carbohydrates, and processed foods. Eat more fruits and vegetables to get the fiber. Fiber will help you keep your cholesterol triglyerides low. Fiber will trap excess cholesterol as it is released into the colon through your gallbladder and moved out in your stools. The less fiber there is in the colon the more cholesterol is reabsorbed back into the body through your colon walls.
Clinical studies have show that by supplementing with Niacin, B3, you can lower triglyerides and raise HDL the good cholesterol.
And then, you have policosanol, a non-prescription cholesterol-lowering nutrient. It consists of fatty alcohols derived from waxes of sugar cane yams, and beeswax, but the main ingredient of policosanol is octanosol. Just search on google and order your supply.
There you have it, concentrate your efforts on keeping your cholesterol triglyerides low by eating a cholesterol diet -eat less processed fats, less processed foods, exercising throughout the day, less carbohydrates, and eating more fiber
Rudy Silva, natural nutritionist, writes about health issue. To get more tips on maintaining good cholesterol levels go to: http://www.cholesterol-diet.for–you.com Also, check out his free weekly newsletter and get his no-nonsense report on constipation cure. http://www.natural-remedies-thatwork.com
Rudy Silva, natural nutritionist, writes about health issue. To get more tips on maintaining good cholesterol levels go to: http://www.cholesterol-diet.for–you.com Also, check out his free weekly newsletter and get his no-nonsense report on constipation cure. http://www.natural-remedies-thatwork.com
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Posted on Mar 07, 2010 under Cholesterol |
Red Yeast Rice – Natural Cholesterol Support
by: Rosa parks
What Is Red Rice Yeast?
Red Rice Yeast is rice that has been fermented by the red yeast, Monascus purpureus. It has been used by the Chinese for many centuries as part of their diet as a food preservative, food colorant, spice, and ingredient in fine wine. Red Rice Yeast is an all-natural whole food powder made from dried fermented rice, with a remarkable ability to lower LDL-cholesterol levels with minimal side effects. Additional studies indicate that Red Rice Yeast may also provide other cardiovascular benefits such as preventing of heart disease and balancing blood sugar levels.
As a result, supplements containing Red Rice Yeast have basically disappeared from retail stores. And the original product, Cholestin, has been reformulated without Red Rice Yeast. It’s likely, however, that sources of Red Rice Yeast may still remain available on the Internet. If the product does return to health-food stores in the future, it will probably be available only by a doctor’s prescription.
Historical or Traditional use of Red Rice Yeast
Since 800 A.D., red yeast rice supplements has been employed by the Chinese as both a food and a medicinal agent. Chinese red yeast rice supplements therapeutic benefits as both a promoter of blood circulation and a digestive stimulant were first noted in the traditional Chinese pharmacopoeia, Ben Cao Gang Mu-Dan Shi Bu Yi, during the Ming Dynasty (1368–1644). Practitioners of Traditional Chinese Medicine use Chinese red yeast rice to treat abdominal pain due to stagnant blood and dysentery, as well as external and internal trauma. In addition to its therapeutic applications,red yeast rice has been used for centuries as a flavor enhancer, a food preservative, and a base for a Taiwanese alcoholic rice-wine beverage.
Benefits of Red Rice Yeast
As a substance, Red Yeast Rice extract has a number of heart-healthy benefits: It seems to help reduce total cholesterol levels, lower levels of LDL ("bad") cholesterol, increase levels of HDL ("good") cholesterol, and lower levels of unhealthy fats called triglycerides. Red Rice Yeast can be useful in the treatment of hypertension. Unsaturated fatty acids in Red Rice Yeast extract are also believed to be beneficial, possibly by lowering triglycerides.
Numerous well-respected studies have shown red rice yeast to be effective in lowering cholesterol and promoting blood circulation, there by lowering the risk of heart disease. Those taking red rice yeast should avoid grapefruit juice and grapefruit products. Just as with prescriptions drugs used for lowering cholesterol. Both prescription statins’ and red rice yeast’s effectiveness are reduced by grapefruit.
The best way to achieve and maintain a healthy cholesterol level is to take heart-healthy substances such as Red Rice Yeast extract as part of an overall regimen that includes exercise and a low-fat diet that is high in soluble fiber. Most studies of the extract that showed a substantial cholesterol-lowering effect included such lifestyle measures.
If you choose to incorporate Red Rice Yeast into your cholesterol-lowering program, it is very important to remember that you are taking a substance that acts identically in the body to the prescription statin drugs. This means that Red yeast rice extract can cause the same side effects (mild gastrointestinal upset and possible changes in liver enzymes, or a muscle condition called rhabdomyolysis). Research studies have shown Red Rice Yeast to be remarkably safe, but of course, you should not use it if you are also taking a prescription statin.
Don’t mix Red Rice Yeast extract with other statin-type cholesterol-lowering medications, or you may risk consuming excessive amounts of particular ingredients. However, Red yeast rice extract can be safely combined with niacin supplements for additional cholesterol-lowering effects. Take Red Rice Yeast extract with food to reduce the risk of digestive upset. Studies indicate that Red yeast rice extract may also provide other cardiovascular benefits such as preventing heart disease and balancing blood sugar levels.
More Detail About Red Rice Yeast
Author By Rosa parks
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Posted on Mar 05, 2010 under Cholesterol |
Components of a Diet to Lower Cholesterol
by: Andrew Bicknell
The first line of defense against rising cholesterol levels is a healthy diet. The National Cholesterol Education Program Adult Treatment Panel III report has targeted lowering LDL cholesterol as one of the most important aspect of heart disease prevention. This report recommends that in order to lower the risk of coronary heart disease that a therapeutic lifestyle change (TLC) must be undertaken. The components of this therapeutic lifestyle change include a diet to lower cholesterol that includes the following.
1. Saturated Fat and Cholesterol Reducing saturated fat and cholesterol in the diet is the foundation of the TLC diet. The strongest nutritional influence on serum LDL cholesterol levels is saturated fats. There is also a dose response relationship between saturated fats and LDL cholesterol levels. For every 1% increase in calories from saturated fats as a percent of total energy, serum LDL cholesterol increases roughly 2%. On the other hand a 1% decrease in saturated fats will lower serum cholesterol by about 2%. Although a weight reduction of even a few pounds will reduce LDL levels, weight reduction achieved with a diet low in saturated fats and cholesterol will enhance and maintain LDL cholesterol reductions. Although dietary cholesterol does not have the equivalent impact of saturated fat on serum LDL cholesterol levels, high cholesterol intake will increase LDL cholesterol levels.
2. Monounsaturated Fat Substituting monounsaturated fat for saturated fats at an intake level of up to 20% of total energy intake is recommended with a cholesterol lowering diet. Monounsaturated fats lower LDL cholesterol levels relative to saturated fats without decreasing HDL cholesterol or triglyceride levels. Plant oils and nuts are the best sources of monounsaturated fats.
3. Polyunsaturated Fats When used instead of saturated fats, polyunsaturated fats such as linoleic acid reduce LDL cholesterol levels. Unfortunately they can also cause a decrease in HDL cholesterol when compared to the effects of monounsaturated fats. The recommended intake of polyunsaturated fats is about 10% of total energy intake. The best sources for this type of fat include liquid vegetable oils, semi-liquid margarine, and other margarines low in transfatty acids.
4. Total Fat Saturated fats and transfatty acids increase LDL cholesterol levels, while serum levels of LDL cholesterol do not appear to be affected by total fat intake. For that reason the report suggests it is not essential to limit total fat intake as long as saturated fats are decreased to goal levels.
5. Carbohydrates LDL cholesterol decreases when saturated fats are replaced with carbohydrates. But high consumption of carbohydrates, over 60% of total energy intakes, are shown to decrease HDL cholesterol and increase serum triglycerides. This response to carbohydrate intake can be decreased by increasing soluble fiber intake. In fact by increasing soluble fiber to 5 to 10 grams a day LDL cholesterol can be decreased about 5%.
6. Protein Although dietary protein generally has little effect of serum LDL cholesterol levels, substituting plant-based proteins for animal proteins appears to lower LDL cholesterol. This may be caused by the lack of cholesterol and lower saturated fat content of plant based protein foods. Of course not all animal proteins are high in saturated fat and cholesterol. Fat-free and low-fat dairy products, egg whites, fish, skinless poultry, and lean cuts of beef and pork are low in saturated fat and cholesterol.
Using diet to lower cholesterol is the first step for anyone who has tested for high LDL cholesterol levels. By lowering serum cholesterol the risk of coronary heart disease is lessened, along with all the other health benefits of eating a more healthy diet.
To learn more about a Diet to Lower Cholesterol please visit the website Lowering Cholesterol by clicking here.
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Posted on Mar 04, 2010 under Cholesterol |
Finding a List of Low Cholesterol Foods
by: Andrew Bicknell
A high blood cholesterol level is something that needs to be taken very seriously because it is one of the main risk factors for increased chances of arteriosclerosis, heart disease, and stroke. One of the best ways to deal with this medical condition is through diet and for most people that means finding a list of low cholesterol foods.
Fortunately it is relatively easy to separate food types into those that contain cholesterol and those that don’t. Any food that comes from an animal source contains cholesterol because it is a primarily used to create and maintain cell wall membranes along with hormone production.
Food from plant sources or derived from plant sources are for the most part cholesterol free and eating fruits, vegetables, whole grains, and nuts can help significantly lower blood cholesterol levels. There is a big but that goes along with this because food preparation can significantly change whether or not that healthy food suddenly becomes a ticking cholesterol time bomb.
Recent studies into the effects of diet on cholesterol have found that it isn’t always the amount of cholesterol in a particular food that is dangerous. In fact many cholesterol containing foods don’t significantly raise blood cholesterol levels when eaten as is. What these studies have found is that saturated fat and Transfats are much more dangerous to cholesterol levels. When combined with high cholesterol foods in the preparation of meals these two fats can lead to dangerously high blood cholesterol levels.
This does not mean that eating high cholesterol foods is a good idea but by being aware of how to prepare your meals you can see significant reductions in your cholesterol levels. Here are some tips on how to best manage cholesterol levels through diet.
1. Avoid and eliminate foods high in saturated and Trans fats as well as avoid preparing meals with these types of fats. This is why fried foods are dangerous to anyone with high cholesterol levels.
2. Eat only lean cuts of meat in moderation. Grill or broil them to allow the fat to run off before eating.
3. The best source of protein in a low cholesterol diet can be gotten from chicken and seafood.
4. Eat fiber rich foods like fruits, vegetables, and whole grain breads and cereals. Fiber has been shown to help remove cholesterol from the body and is an important part of the digestive process.
5. Dairy products can be eaten if you choose low fat or skim products that have had the saturated fats removed or significantly reduced.
6. Increase your intake of foods containing omega-3 fatty acids. Much seafood such as salmon is rich in this vital nutrient or you can take it in supplement form.
As you can see managing this problem is much more then just finding a list of low cholesterol foods. While eating only these types of foods can decrease your risks you can do much more by understanding how certain foods and their preparation can affect cholesterol levels. The key to this is avoiding and eliminating saturated fats and Trans fats from your diet and eating those foods containing cholesterol in moderation.
To learn more about Low Cholesterol Food please visit the website Lowering Cholesterol by clicking here.
To find other free health content see e-healtharticles.com
Posted on Mar 01, 2010 under Cholesterol |
Eating Foods Low in Cholesterol to Reduce Heart Disease Risk
by: Andrew Bicknell
If you are one of the millions of people who suffer from high cholesterol you are at an increased risk for a number of life threatening conditions such as heart disease. The first thing your doctor or any other health care professional will recommend is a lifestyle change based around a diet of foods low in cholesterol. This change in diet will require a certain mindset in that you will have to make a dedicated effort to make the changes necessary to restore yourself to a more healthy state.
Finding low cholesterol foods at the local market is not difficult once you get the hang of it, but to do this you will have to make a concerted effort to learn about the cholesterol and fat content of foods. It is also important to remember that how you prepare your food can also have an impact on blood cholesterol levels.
What possible way can food preparation have on the amount of cholesterol in that food, you ask? There have been numerous studies done on how different nutrients in food affect cholesterol levels in the body. What medical science has found is that foods that are high in cholesterol do not necessarily mean that blood cholesterol levels will rise if you eat them. The nutrient that has the biggest affect on blood cholesterol is fat, and more specifically saturated fat and trans fat. In fact these two forms of fat are considered a higher risk for cholesterol in the body then foods that actually contain high amounts of cholesterol. This does not mean you can eat these types of food with abandon, as with most things moderation is the key.
One example of this phenomenon is the egg. Egg yolks are notoriously high in cholesterol, so much so that many people separate the egg whites from the yolk before using them to cook with. But eating a whole egg by itself does lead to any noticeable rise in blood cholesterol levels. Add in some bacon or sausage and cook those eggs up in grease or oil of some kind and blood cholesterol levels shoot up.
The same thing applies to fried foods. Chicken or fish are good sources of lean protein with minimal amounts of fat. The moment they are battered and fried though their ability to raise cholesterol levels is greatly increased. This is why the way you prepare your food is half the battle.
When grocery shopping it pays to read the labels and see how much cholesterol, saturated fat, and trans fat is in the foods you buy. By doing this you can get a good feel for what you should and shouldn’t buy in your fight to lower your cholesterol. There are also a myriad of books and internet sources that have lists of foods low in cholesterol and the recipes to prepare them in a healthy fashion.
To learn more about Low Cholesterol Foods please visit the website Lowering Cholesterol by clicking here.
To find other free health content see e-healtharticles.com
Posted on Mar 01, 2010 under Cholesterol |
Go for low-cholesterol diet
by: Anonymous
Question : I HAVE numbness in my hands especially the fingers. Could it be due to hypercholesterolemia? My total blood cholesterol is slightly above 200mg/dl and I just had my gall bladder removed last month. Please advise.
Answer : NUMBNESS is often associated with or preceded by abnormal pain-like sensations often described as pins and needles, prickling or burning sensations. Any numbness requires prompt medical advice as it could be a sign or symptom of other diseases.
This condition may be caused by several factors, including lack of blood supply to the affected area, nerve injury and metabolic disturbances such as diabetes, hypothyroidism, alcoholism and malnutrition.
Numbness can be a result of high cholesterol levels in blood. If plaque is blocking the flow of blood to your feet and legs, a fairly common condition called peripheral vascular disease will occur.
Since you have a high cholesterol level and had your gall bladder removed, you should cut down the intake of oil.
A high-fat diet can stimulate bile acid secretion and this can irritate the gut. Additionally, a high intake of unsaturated fat can increase the cholesterol levels.
Supplementing your diet with lecithin would be beneficial. Its main constituent, phosphatidyl choline, has the ability to increase the solubility of cholesterol and break down the fatty deposits in the bloodstream. This reduces the risk of cholesterol plaque formation.
You should incorporate cholesterol-lowering foods into your diet, such as oats, fish, vegetables and fruits.
Although your diet should be free from oily foods, a small amount of essential fatty acids — omega-3 and omega-6 — are needed to maintain good health and normalise total blood cholesterol levels.
Increase your dietary fibre because it will combine with and deactivate excessive bile acids in the bowel.
Herbs like red yeast rice and guggulipid may also be used to lower serum triglyceride levels and LDL cholesterol, and increase HDL cholesterol.
www.medical-explorer.com
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Posted on Feb 26, 2010 under Cholesterol |
Cholesterol – What You Should Know
by: Laura S. Garrett, RD
The number one killer of Americans, both men and women, is heart disease. According to the American Heart Association, high blood cholesterol is the most significant risk factor.
When you go to the doctor and he tells you your cholesterol level, you typically are told your TOTAL blood cholesterol level. How does cholesterol get into your blood? The body’s liver makes most of the cholesterol it needs – yes, NEEDS. Some cholesterol is absorbed from the food you eat. The body needs cholesterol to make several important hormones including estrogen and testosterone. In addition, cholesterol is part of the protective covering that surrounds nerves and other cell membranes.
Elevated cholesterol levels are associated with heart disease. For a better assessment of your risk of heart disease, it is important to know not only your total cholesterol but also your HDL. The total cholesterol consists of HDL – high-density lipoprotein, LDL – low-density lipoprotein, and VLDL – very low-density lipoprotein. LDL is the bad guy. HDL is the good guy. Why? LDL cholesterol sticks to your the walls of your blood vessels and can cause blockage. VLDL is the precursor to LDL cholesterol. HDL goes around in the blood stream, collects bad cholesterol, and carries it back to the liver where it is broken down.
It is desirable to keep total cholesterol levels below 200 mg/dl. Values above 240 mg/dl are considered significantly elevated. If you know your LDL value, it is desirable to have this type of cholesterol below 130 mg/dl. Values for LDL above 160 are considered significantly elevated. Because HDL is the good guy, you want this level high. Values below 35 mg/dl are a HIGH risk indicator for heart disease. It is more desirable to have HDL levels close to 50 mg/dl or higher.
The Total Cholesterol:HDL Ratio is a good indicator of risk. To calculate this important ratio, divide your Total cholesterol value by your HDL value. The HIGHER the ratio, the GREATER the risk of heart disease.
For example: Total = 240 mg/dl HDL = 30 mg/dl
Ratio = 240/30 = 8.0 *This is a high risk ratio.
*IDEAL RATIO FOR MEN IS LESS THAN OR EQUAL TO 4.0.
*IDEAL RATIO FOR WOMEN IS LESS THAN OR EQUAL TO 3.5.
What is cholesterol? It is a waxy, fat-like substance.
What foods contain cholesterol? Foods of animal origin are the ONLY foods that contain cholesterol. Foods of plant origin, even those naturally containing fat, DO NOT contain cholesterol.
Cholesterol in food:
There are a number of factors that affect your blood cholesterol level. One factor, is a diet high in dietary cholesterol. Moderation is advised to keep cholesterol levels in check. The American Heart Association and the National Cholesterol Education Program recommend that you consume 300 mg of cholesterol or less per day.
As stated above, foods of animal origin are the ONLY foods that contain cholesterol. Foods of plant origin, even those naturally containing fat, DO NOT contain cholesterol. Are certain foods of animal origin higher in cholesterol than others? Yes.
Not many people enjoy eating organ meats, such as liver. If you are someone who does, you should know that organ meats are high in cholesterol, 270 mg per 3-ounce serving of liver. While liver is nutritious, if you are at risk for heart disease then you need to limit your intake.
Egg yolks have gotten a bad rap in the past. Why? It is because egg yolks are high in cholesterol, 215 mg per yolk. The yolk is definitely nutritious, its purpose is to provide nutrients for a chick embryo to develop. Unfortunately, it contains too much cholesterol to eat it as you please. You should limit the number of yolks you eat to 3-4 or less per week. What about the whites? Eat as many whites as you like. The white part of an egg contains no cholesterol and is a rich, complete source of protein.
To limit the number of egg yolks, you can substitute 2 egg whites for one whole egg when baking. For example, a recipe calls for 2 eggs. You could either use 1 whole egg plus 2 egg whites OR 4 egg whites. By doing this simple substitution, you will decrease the cholesterol content. Another option is to use an egg substitute, check label for egg equivalent.
As for meats, look for leaner cuts of meat, fish, and poultry. Cut away excess fat before cooking. Choose low-fat dairy products. By following these steps, you will not be able to eliminate all the cholesterol but you are taking important steps towards healthy eating.
Read food labels for foods low in cholesterol or foods that are cholesterol free. How do you know if a product is low in cholesterol? Here are the food label requirements (government regulated):
Label claim: Per Serving:
Cholesterol Free – Less than 2 mg cholesterol and
Less than or equal to 2 g of
saturated fat
Low Cholesterol – Less than or equal to 20 mg cholesterol
and
Less than or equal to 2 g of saturated fat
Reduced OR Less – At least 25% less cholesterol than the
Cholesterol original and Less than or equal to 2 g
of saturated fat
The above table shows requirements for saturated fat. This is because blood cholesterol levels are significantly affected by dietary saturated fat intake. Cholesterol and saturated fat usually are found in the same foods, thus sometimes get confused. In animal products, both the lean portion – flesh or muscle – and the fatty tissue contain cholesterol. This is why some low-fat animal foods can be relatively high in cholesterol. Foods such as shellfish and organ meats are high in cholesterol yet low in saturated fat.
Quiz question: Nuts are high in fat, 80-89% of calories coming from fat.
Do they contain cholesterol?
A: No.
==> Nuts are from plant origin therefore they contain NO cholesterol.
Do not assume that dishes that contain vegetables or grains are cholesterol free. Vegetables and grains start off cholesterol free BUT most recipes include egg yolk, milk, meat, or butter. The cholesterol content depends on the recipe ingredients as a whole.
Effects of Saturated Fat:
If you have heart disease or have a family history of heart disease, it is likely your doctor has asked you to follow a diet low in fat and cholesterol. The fat to watch is saturated fat. Saturated fat INCREASES the level of bad LDL cholesterol in your blood. This is why it is so important to pay attention to the amount of saturated fat that is in your diet.
You do not have to avoid all fats. Unsaturated fats actually lower LDL cholesterol levels. Unsaturated fats includes polyunsaturated and monounsaturated fats. Monounsaturated fat is considered better than polyunsaturated fat. Why? In addition to lowering the bad LDL cholesterol, polyunsaturated fat lowers the good HDL cholesterol. As discussed above, HDL is beneficial because it collects LDL and brings it back to the liver where the LDL is broken down. Monounsaturated fat leaves the beneficial HDL cholesterol intact.
Sources of Polyunsaturated Fat:
Corn Oil, Sunflower Seed Oil, Safflower Oil, Soybean Oil
Sources of Monounsaturated Fat:
Olive Oil, Canola Oil, Peanut Oil
The main sources of saturated fat are from foods from animal origin and some from plants. Animal foods that are high in saturated fat include beef, veal, lamb, pork, butter, cream, milk – whole and 2%, cheese, and other dairy products made from whole milk. Plant foods that are high include coconut oil, palm oil, palm kernel oil, and cocoa butter. Check food labels to see which type of oil or fat was used in production.
The American Heart Association’s dietary guidelines recommend
(1) Total Fat intake should be Less Than 30 Percent of daily calories, and
(2) Saturated fat intake should be Less Than 10 Percent of calories.
Cooking Tips from the American Heart Association
To reduce saturated fat in meat:
(1) Use a rack to drain off the fat when broiling, roasting, or baking. Instead of basting with drippings, keep meat moist with wine, fruit juices or an acceptable oil-based marinade.
(2) Cook a day ahead of time. Stews, boiled meat, soup stock or other dishes in which fat cooks into the liquid can be refrigerated. Then the hardened fat can be removed from the top.
(3) Make gravies after the fat has hardened and can be removed from the liquid.
(4) Broil rather than pan-fry meats such as hamburger, lamb chops, pork chops, and steak.
(5) When a recipe calls for browning the meat first, try browning it under the broiler instead of in a pan.
(6) Avoid adding butter or margarine to vegetables when cooking. Instead use herbs and spices for flavor
Cholesterol-Lowering Medications:
If you have high cholesterol and you make the necessary changes in your diet and activity level, your cholesterol level should begin to go down after three to six months. If not your doctor may recommend cholesterol-lowering medication. If you are prescribed a cholesterol-lowering medication, remember that this is only the part of the plan. For maximum benefit and effectiveness, you must continue eating foods low in fat and cholesterol and continue exercising.
Other lifestyle changes you should make to avoid heart disease include losing weight if you are overweight, stop smoking if you smoke, control high blood pressure, and manage stress in your life. Traditionally, physicians have used medication to control blood cholesterol. Here is a fact for you to think about before you decide to take cholesterol-lowering medication: 75% of all heart disease can be prevented by lifestyle changes including dietary changes and increased activity.
Cholesterol-lowering drugs are known as antihyperlipidemic agents. There are five major groups: (1) Fibric acid derivatives – Atromid-S clofibrate and Lopid gemdibrozil, which work by preventing the liver from making or releasing cholesterol into the bloodstream, (2) Bile acid sequestrants – Questran cholestryamine and Colestid cholestipol, which bind to bile acids and prevent their absorption, (3) Nicotinic acid – Nicolar nicotinic acid, which decreases the secretion of VLDL thus the formation of “bad” LDL cholesterol, (4) Probucol – Lorelco probucol, which enhances the clearance of cholesterol including LDL and HDL cholesterol, and (5) HMG-CoA reductase inhibitors – Mevacor lovastatin, Pravastatin, and Zocor simvastatin, which work to help lower LDL cholesterol.
Now that you know which drugs are available and their general method of action in the body, you can hopefully make an educated decision along with your doctor on whether or not cholesterol-lowering drugs are necessary. Again, it cannot be stressed enough, a proper diet and exercise regimen can help you in your fight against high cholesterol.
Fat Substitutes:
Food technology is be used today to create foods that are rich and creamy yet lower in fat. The fat in food is being replaced without sacrificing the taste and texture. There are three categories that fat substitutes or replacers fall into:
(1) carbohydrate-based, (2) protein-based, or (3) fat-based.
Carbohydrate-based fat-replacers include cellulose, maltodextrins, gums, starches, fiber, and polydextrose. They are used in a wide variety of foods. Protein-based fat-replacers are especially useful in frozen and refrigerated products. These include microparticulated protein, modified whey protein concentrate, and protein blends.
Fat-based fat-replacers are chemically altered to provide fewer or no calories. Some, such as olestra, pass through the body unabsorbed. Examples of fat-based include emulsifiers salatrim, caprenin, lipid analogs, and others. The availability of fat-based ingredients used in reduced fat products is currently limited.
Eating foods made with fat-replacers can be helpful when trying to reduce your fat intake. However, these foods can often contain as many calories as the original product, sometimes more. Read the food label and be sure you are making a good choice!
Written by Laura S. Garrett, RD, LD, Fitness Trainer,
& Owner of www.NutrActive.com – Nutrition & Active Lifestyle Center
**Weight Loss, Fitness, and Diabetes Programs**
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Posted on Feb 26, 2010 under Cholesterol |
Eating a Cholesterol Lowering Diet for Heart Disease Prevention
by: Andrew Bicknell
Balancing the ratios of LDL and HDL cholesterol is the aim of any cholesterol lowering diet because lowering the bad (LDL) cholesterol is a large factor in reducing the risk of coronary artery disease. The effect of lowering cholesterol has been medically shown to reduce the mortality risk associated with heart disease.
Cholesterol levels, which are measured in milligrams per deciliter (mg/dL), naturally rise as men and women age and are determined through chemical analysis of a blood sample taken via a finger prick or from a blood draw from a vein. For a healthy person cholesterol intake should less than 300 milligrams daily while someone with an elevated cholesterol level should consume less than 200 milligrams per day. One thing to remember is that although dietary cholesterol can raise your blood cholesterol levels, the bigger culprit in elevated cholesterol levels is saturated fat. Foods that originate from animals are the only source of dietary cholesterol.
The basis of a cholesterol lowering diet revolves around eating a mostly plant based diet rich in cholesterol-lowering foods. In fact this approach has been shown to as effective as using statin drugs to lower cholesterol. This was proved out during a recent study showing that people who ate a rich diet of cholesterol lowering foods, such as soy protein, almonds, plant sterol-enriched margarines and natural fiber from oats, psyllium, okra, and eggplant for one year resulted in a 20% decrease in cholesterol, which is comparable to taking statins.
After starting a cholesterol lowering diet your levels will generally begin to recede after two to three weeks. When starting this type of diet the first thing you need to do is increase your fiber intake. This can be done by increasing the amounts of fruits, lots of vegetables, and whole grain products. The other thing that needs to be closely watched is the intake of saturated fat.
The reason for this is simple; nothing increases cholesterol levels quite like saturated fat. There are four main types of fat. The first two increase LDL cholesterol and need to be avoided.
1. Saturated fat found in most animal products, fast foods, and some vegetables should be avoided or at the least limited. Saturated vegetable fats include hydrogenated shortening, palm oil, coconut oil, and cocoa butter.
2. Hydrogenated or Trans-Fat is found in margarine and vegetable shortening.
The two fats that can be eaten in moderation and can help decrease total cholesterol and keep levels of the good cholesterol (HDL) high include:
3. Monounsaturated Fat is found in olive and canola oil.
4. Polyunsaturated Fat is found in safflower, sunflower, soybean, corn and sesame oils.
The best foods for a cholesterol lowering diet are high in starch and fiber and are a good substitute for foods that contain high amounts of saturated fat. You do have to be careful because although foods from plants do not contain cholesterol some do contain saturated fat, such as avocados. Recently the American Heart Association began to recommend that people who have high LDL cholesterol eat foods fortified with plant sterols. These foods that have been fortified with sterols or stanols help block the body’s absorption of cholesterol.
The thing to remember when undertaking a cholesterol lowering diet is that foods that contain high amounts of complex carbohydrates, if eaten plain, are low in saturated fat and cholesterol and contain the vitamins, minerals, and fiber you body needs. A healthy diet is the first step to successfully lowering cholesterol and reducing the risk of heart disease that is associated with high levels.
To learn more about a Cholesterol Lowering Diet please visit the websiteLowering Cholesterol by clicking here.
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Posted on Feb 25, 2010 under Cholesterol |
Foods to Reduce Bad Cholesterol
by: Andrew Bicknell
If you have high cholesterol you have little choice but to try and lower it. Choosing not to do so drastically increases your risk of high blood pressure, heart disease, and stroke; three medical conditions that can have a major impact on the long term outlook of your life. Fortunately getting your levels under control can be as easy as making dietary changes and eating foods to reduce bad cholesterol.
Diet is always a good place to start with just about any ailment or condition, but when it comes to lowering cholesterol the food you eat can have a large impact on how successful your attempt will be. In the end it comes down to eating healthy by following these eight steps.
1. Seafood and Omega-3s Omega-3 fatty acids are sorely missing in our modern diet and have been shown to help lower “bad” LDL cholesterol levels while raising “good” HDL cholesterol levels. Omega-3s are found primarily in seafood with salmon being one of the best sources. You can also find it in flax seed and in supplement form.
2. Cut the Desert If you just can’t go without eat them in moderation and choose healthier alternatives. Graham crackers, fat free frozen yogurt, and angle food cake are good cholesterol reducing choices.
3. Fiber Is your friend. Foods that are high in fiber such as oatmeal, vegetables, beans, fruits, wheat bread, and high fiber cereals are all good choices.
4. Fruits and Vegetables In addition to adding fiber to your diet fruits and vegetables contain no cholesterol.
5. Fried and Fast Foods These should be avoided as much as possible. Because of their high saturated and trans-fat content these foods are nothing more then cholesterol time bombs.
6. Salad Dressing Everyone knows that a nice salad is a healthy part of any meal. That is until you dump a bunch of high fat salad dressing on it. Read your labels carefully and select those dressings that are low in fat and cholesterol.
7. Grill or Broil your Meat You should only eat lean cuts of meat and when you prepare them grill them on the barbecue or broil them. Cooking in this manner reduces the amount of fat in the meat and allows you to enjoy delicious meals.
8. What About Lunch It is possible to have a healthy sandwich. Use whole wheat bread, lean turkey or chicken, and veggies. Stick to low fat cheeses and mayo or use mustard instead for a healthy delicious lunch.
The thing you will notice with these food to reduce bad cholesterol is that you are not forced to eat a bland diet. It may not be quite what you are used to but with a little time and recipe research you will soon find you don’t miss all those un-healthy foods in the first place.
To learn more about low Cholesterol food please visit the website Lowering Cholesterol by clicking here.
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