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Welcome to Low Cholesterol Diet Plan, your new information resource for all things related to cholesterol lowering diets.
Before we can even get into low cholesterol diet plans and foods for lowering cholesterol, it’s important that you understand the basics of the role cholesterol plays in your health and wellness. Your body uses it in the creation of cell membranes – without these membranes, you literally wouldn’t be able to exist as a human being, so cholesterol is not all bad! In addition cholesterol plays a role in producing sex hormones (testosterone, progesterone and estrogens) and metabolizing important vitamins. That’s why you can see incredibly “ripped” bodybuilders who still have 5-6% body fat levels. One thing you need to be aware of before you even get started with a low cholesterol diet plan is that there are actually two different types of cholesterol.
HDL serves the function of carrying excess fats from bodily tissues like muscles to the liver (cholesterol doesn’t dissolve in the blood and has to be metabolized by the liver).
And LDL is often nicknamed “bad cholesterol” and is probably the stuff your doctor may have warned you about. LDL does serve an important function in the body, carrying fats from the liver to cells, among other things. However, and here is the potential problem, only a small amount of LDL is required for this basic function.
This is the type that builds up in arteries and can lead to the formation of blockages – this condition is known as atherosclerosis.
No, it’s about finding out which foods contain each type of cholesterol (or encourage cholesterol production in the body itself) and focusing on avoiding too much of the so-called bad cholesterol foods and eating more of the good cholesterol foods. A low cholesterol diet plan should aim at lowering bad cholesterol and raising good cholesterol. These days many people don’t even bother to look at the nutritional information on food packaging.
While eating a lot of saturated fat is definitely a cause of storing more body fat, there’s a difference between dietary fat that you eat and fat stored in your body.
This obsession with saturated fat has led many people to not even notice “trans fats” on food packaging.
Usually trans fats are only in foods in very tiny quantities, and it is therefore only very natural to assume that such small quantities of anything can’t be harmful. Trans fats have the effect of actually making the body produce more bad cholesterol from within.
So just because a food claims to be low in cholesterol, it doesn’t necessarily mean it is good for you – if it contains trans fats it could crank up bad cholesterol production from within. Many people attempt to cut down on saturated fat consumption by switching out butter for margarine.
So all the labels on margarine that claim it has lower fat than butter might be right but are at the same time really quite misleading.
So if you want to engage in a low cholesterol diet plan, you’re best to avoid traditional butter and margarine altogether and try to find a light alternative. Because awareness of trans fats is spreading there are now many trans-fat-free margarine products on the market.
Some margarine products are created specifically with high cholesterol sufferers in mind and contain ingredients that block cholesterol absorption.
What many people don’t realize is that the majority of cholesterol in your blood was actually created inside your body.
High levels of bad cholesterol in the blood stream lead to a build-up of fatty deposits along artery walls.
A myocardial infarction is the medical term for what we most commonly call a “heart attack.” Heart attacks typically happen when one of these plaques ruptures and restricts blood flow (and thus oxygen supply) to the heart. So by this point you’re well aware of the dangers surrounding bad cholesterol – now what can you do about it? The first step in creating your low cholesterol diet plan is identifying the usual suspects and eliminating them from your diet – the foods you eat regularly which are high in saturated fat and bad cholesterol. You might find this hard to do at first though, which is why it you may find it easier to start from the other side: create a complete low fat low cholesterol diet plan that covers every day of the week. Many people with cholesterol problems tend to eat a lot of fatty red meats like steak and beef (if you’re a hamburger lover, this is probably you). Chicken and turkey are great – they’re delicious and filling, and they go well in sandwiches, salads and a variety of dinner meals. You should also look at switching from a high intake of red meat to eating more fish – we’ll discuss the power of fish in reducing cholesterol in the Cholesterol Lowering Foods section further down.
Eating a wide range of fruits and vegetables will help ensure your body gets all the vitamins and nutrients it needs without having to take in large amounts of bad cholesterol.
Fruits and vegetables also have the advantage of being relatively low in calories for how “filling” they are, so you can eat a lot of them without storing energy as body fat.
You might initially complain that low fat foods just don’t taste as good, but the reality is if you stick with it for a few weeks your taste buds will adapt. If you keep eating low fat foods for a few months and then you try the old full-fat equivalent, you’ll be amazed at the difference in the way you perceive the taste. Some of the people who develop cholesterol problems are used to eating substantial amounts of fried foods. Think about how you can change your cooking habits to use methods which don’t rely on high cholesterol oils, like boiling.
When you do fry something, use oils that are high in monounsaturated or polyunsaturated fats rather than saturated fats. Good cooking oils to include in your low cholesterol diet plan are options like olive oil and macadamia oil. So far we’ve looked at a low cholesterol diet plan that won’t raise your cholesterol levels, but what if you want to actively lower your current levels to reduce your existing risk of heart problems?
By the way, don’t be scared off course by the common myth that any diet requires you to eat less.
Note – none of these foods has been conclusively proven to be as effective as medication for reducing cholesterol, but there’s enough evidence to indicate they do have a positive effect. Below you will find a list of foods that in many cases are also cholesterol lowering foods that are healthy choices to include in your low cholesterol diet plan.
Many types of fish are excellent sources of omega 3, a nutrient which large numbers of people are lacking in modern diets. In terms of actual fish as opposed to fish oil supplements, salmon is an excellent source of omega 3 as are some types of tuna.
As I already mentioned, soluble fiber reduces bad cholesterol – and foods like oatmeal are packed with soluble fiber, making them important as part of a low cholesterol diet plan.
Oatmeal and high fiber cereals, as well as many fruits and vegetables which are high in fiber, are ideal as a core part of your diet plan to lower cholesterol levels. When it comes to nuts you want to be eating them in a raw, natural form – nuts that have been glazed, roasted, salted or altered some other way are not nearly as good. Also, don’t view these as being a free pass to scoff down high bags of peanuts – nuts are energy-dense, which means each one contains a large number of calories.
If you eat too many you may end up with an excessive calorie intake which leads to gaining body fat. One thing you can do to have an immediate impact on your heart attack risk is to quite smoking. Smoking raises your levels of bad cholesterol while simultaneously lowering your good cholesterol – in other words, it’s a two-pronged attack on your heart health. There’s still some speculation in the medical community about this, but many studies have showed a correlation between moderate intake of alcohol and a lower risk of heart disease and heart attacks. On the flipside these studies tend to show excessive alcohol consumption correlates to a greater risk. While it’s still unclear whether you can directly reduce bad cholesterol through exercise, you can definitely increase good cholesterol as a direct result of exercise – and that amounts to the same thing. So it’s important not to overlook the role of physical activity as a complement to a low cholesterol diet plan.
Even if you put an excellent low cholesterol diet plan in place, without a good aerobic exercise regime to go with it you probably won’t get optimal results. At the beginning, the learning curve can seem daunting – there’s so much to take on board. You need to make a personal commitment to yourself right now to continue expanding your own nutritional education in the future so you can keep developing your low cholesterol diet plan. This is not only for the sake of lowering cholesterol, but to ensure your body is in prime physical condition so you’re not at risk of a wide variety of health problems and above and beyond heart disease itself. Now you know some good foods to include in a low cholesterol diet plan, but there’s a difference between knowing a few foods and being able to combine those foods into nutritious and delicious meals. You can stuff the inside with boiled vegetables and top it off with a low fat sauce after it’s cooked to add some flavor.
Simple enough to make, this meal gives you a good helping of protein while still being low in cholesterol and saturated fat.
Vegetables can be anything of your choice – carrots, corn, broccoli, capsicum, whatever you prefer. You can roast a whole chicken or simply dice up a breast and fry it in a healthy oil such as macadamia nut oil which is high in monounsaturated fat.
Ideal if you have leftovers from the roast chicken meal above (which can also be done with turkey). Save whatever meat is left over and use it for a salad consisting of fresh lettuce, cucumber, tomato, boiled egg (you can use just the whites – all the cholesterol is contained in the yolk, whereas the whites are high in protein), and even some nuts such as cashews or walnuts.
It may sound a little bland at first but with the right low fat sauce your can turn this into a very interesting dish. Add some low fat cheese into the equation and you can create some incredibly tasty dishes without the big cholesterol binge. Apart from these meal ideas and other you find or come up with on your own, remember that snacking is not excluded from your low cholesterol diet plan.


Eat healthy foods frequently throughout the day – if you allow yourself to get too hungry your body will start craving calorie-dense foods and that often leads to binging on foods that are bad for your cholesterol levels.
There’s an interesting link between niacin and cholesterol which can help you reduce your levels of bad cholesterol.
In fact, one study found that when niacin supplements were given to patients who already had healthy cholesterol levels it led to an increase in stroke risk.
Niacin is a B vitamin (vitamin B3) which helps unclog the build up of bad cholesterol while stimulating the production of more good cholesterol, HDL. Basically, in terms of its effects on cholesterol, it prohibits the secretion of bad cholesterol by the liver.
Most people get their niacin intake from meat and dairy, so if you’ve started restricting these food sources as part of a low cholesterol diet plan you may not be getting enough niacin right now. I’ve already mentioned you should try to steer clear of saturated fats and replace them with monounsaturated or polyunsaturated fats where possible.
At the most basic level, the chemical structure of saturated fats is different from that of unsaturated fats. To give you an idea of sources of these different fat types, saturated fats usually come from meat, poultry, eggs, and dairy. Again, the difference is in the chemical structure of the molecules, but in these cases both types have similarly positive effects on your cholesterol levels. Polyunsaturated fats are found on foods like fish whereas monounsaturated fats are in foods like nuts and olive oil.
Again, remember to watch out for “hidden” trans fats which are technically unsaturated fats and may be listed as such on food packaging. You can do this with your doctor when you have your cholesterol levels tested – discuss what a realistic reduction target could be based on where you are now. This allows you to keep track of whether your low cholesterol diet plan is working as well as you’d like it to. If you set a goal and you find on your next cholesterol level test that you haven’t hit your mark, you can then make further changes to your low cholesterol diet plan and physical exercise regime. Cholesterol lowering herbsare the way to go, and they are some of the best things you can use for lowering cholesterol naturally.
However, don’t get stuck only on leaves, but you will find that green tea and cholesterol have a unique relationship, the cinnamon cholesterol effects can be visible, using garlic to lower cholesterol is one of the best ways to go, you can lower cholesterol apple cider vinegar easily, and flax seed to lower cholesterol is almost as good as using red yeast rice and cholesterol supplements together.
There are many types of herbs that come in handy in your daily life, and you will find that you are surrounded by herbs of all flavors. The herbs for high cholesterol are very effective, and you will find that there are many cholesterol lowering herbs that you can take for lowering cholesterol naturally. Artichoke Plant – The leaves of the artichoke contain a special type of fiber that will help to block the absorption of cholesterol in your body, and it helps to decrease the production of the nasty LDL cholesterol particles.
Celery – Celery is a vegetable that has its place in just about every dish that you can make, but the leaves and stalk both have a very specific effect on cholesterol. Soy – Japanese love all things soy, and this is one of the main reasons that they have one of the lowest cholesterol levels in the world. Turmeric – Those who like a bit of Indian or Arabian cooking will know exactly what turmeric is, but this orange root is more than just a good taste in your meal.
Ginger – Ginger is an herb that is used in many an Asian dish to add a bit of flavor and tang, but it will help to cut back on your cholesterol levels as well as make your food taste great. These are just a few of the many cholesterol lowering herbs, but you might be surprised to learn just how much of an effect these herbs can have on your cholesterol levels if you add them to your food.
In addition to all the cholesterol lowering herbs, there are a number of cholesterol lowering supplements that you can take as well. Niacin – Niacin is a B-vitamin (B3) that is given as a supplement to deal with cholesterol, and it has proven to be one of the most effective.
Soluble Fiber – Soluble fiber is one of the most important things that you can give your body, as it is one of the things that will help to win the “War on Cholesterol Terrorism”. Plant Stanols – Plant stanols can usually be found in certain types of margarine, and this compound can help to cut down your cholesterol levels by as much as 10%.
These are some of the most popular cholesterol lowering supplements, though there are a few that you will learn more about below that have just as amazing an effect. Herbal medicines have been around for millennia, as the ancient peoples of the world found that there were many plants, roots, and leaves that had amazing healing effects on the body. Chicory Root – Chicory root is often used to make a coffee-like brew, but the Chinese have used this root for years as a treatment for high cholesterol. Fenugreek – Fenugreek is an herb that has been used for millennia as an aid to digestion, but it can help to cut back on the sugar in your blood and reduce the amount of cholesterol in your body. Hawthorn Berry – Hawthorn berries help the stomach to work properly, and it will also have a positive effect on your spleen and liver. Cinnamon is one of the many natural remedies that have been used to treat cholesterol, but how does the stuff work? Cinnamon, when taken in small amounts, can help to lower your triglycerides, LDL cholesterol, and even your blood sugar.
There have been conflicting studies saying that it both does and doesn’t work, but cinnamon is still considered by many to be one of the best spices to help you control your cholesterol. Make sure to take the spice in moderation, as it is very strong and can have serious side effects if you take too much.
Green tea is the Japanese national drink (that and Sake – rice wine), and it is one of the few drinks that doctors will recommend patients due to its incredibly high antioxidant content. The polyphenols (the antioxidants) in the green tea help to prevent the cholesterol from oxidizing (hardening into plaque) on the walls of your arteries, thus preventing atherosclerosis and heart problems.
Still, it is a great idea to take green tea along with some of the other herbal remedies and supplements that you are taking, as every little bit counts when it comes to keeping your cholesterol under control. Garlic is one of the most unique of the herbs in the world, as it has many amazing properties.
Garlic doesn’t only make your food taste absolutely divine, but it also helps to kill a lot of the fungi and bacteria in your body thanks to its production of allicin. However, when it comes to lowering cholesterol naturally, the jury is still out on whether or not garlic is one of the effective cholesterol lowering herbs. In the end, it has been concluded that garlic can help to lower cholesterol, but it will not be the most effective of the cholesterol lowering herbs. Garlic is also very strong, and it is recommended that you check with your doctor before taking any garlic supplements or eating more than a few cloves of garlic per day. Another of the amazing supplements that you can take in order to stay healthy is apple cider vinegar.
The way apple cider vinegar works to lower your cholesterol is by filling your stomach with soluble fibers.
Another amazing thing about this soluble fiber found in apple cider vinegar is that it helps you to feel more full, as the soluble fiber absorbs water and fills your stomach.
Apple cider vinegar is also believed to help neutralize the cholesterol in your body, as it contains lots of amino acids that stimulate the body to naturally get rid of the LDL cholesterol on its own.
Second, flax seed has lots of fiber, which is one of the main nutrients that help to fight the production and absorption of cholesterol by your body. Third, flax seed contains lots of Omega 3 fatty acids, which is one of the best things you can take to help prevent cholesterol from building up on the walls of your arteries. These simple seeds pack a punch, and you may find that taking flax seed to lower cholesterol is the way to go.
Red yeast rice is an amazing Chinese herb that has been used both for its medicinal and food coloring properties for more than 1,000 years. We're nonprofit - we don't take $$ from pharmaceutical, health insurance companies or medical device makers. When statins first gained popularity for lowering cholesterol, doctors joked about putting them in the water supply. Statins were originally designed to prevent second heart attacks in people with heart disease, and they do that job well. Doctors also use statins to prevent first heart attacks and strokes in people deemed at increased risk. Ironically, one recent study showed that the risk of these side effects is statistically insignificant when compared to the risk from a placebo (inert pill). The newest safety concern around statins is perhaps also the biggest: Recent research has suggested that the drugs increase the risk of type 2 diabetes by 9 percent on average.
To minimize the risk of side effects, talk with your doctor about avoiding drugs and beverages that interact with your statin. And yet, if more people followed a heart-healthy lifestyle, many of them would not need the drugs. Trends in High LDL Cholesterol,Cholesterol-lowering Medication Use, and Dietary Saturated-fat Intake: United States, 1976-2010. Report Side EffectsIf you've had a side effect from a drug or a medical device, Let the FDA know.
This site complies with the HONcode standard for trustworthy health information: verify here. MedShadow Foundation is nonprofit - we don't take $$ from pharmaceutical companies,health insurance companies or medical device makers.
Cholesterol isn’t some sort of poison or toxin – it actually has an important role in how your body functions. Like much else in life, it’s all a question of balance (a subject I will return to later in this article). There is plenty of evidence indicating that low HDL levels increase the risk of heart attack, and increasing HDL levels may even lower heart attack risks for those who already have high bad cholesterol levels. This is an extremely serious issue which may when left untreated lead to stroke and cardiac arrest. For instance, we have it drilled into us to watch out for dietary fat, especially saturated fats. Fat stored in your body doesn’t have to come from fat itself – it can be a store of energy from carbohydrates, for example.


But the problem here is that many margarine products involve the hydrogenation process, which means margarine is high in trans fats.
However, it’s when you eat excessive amounts of bad cholesterol that these statistics start to fall out of balance and you end up with health problems and a higher risk of heart disease and heart attacks. These fatty deposits are called plaques, and as they build up they narrow the artery, restricting blood flow. You need to cut the foods that are contributing to high levels of bad cholesterol and focus on eating more foods containing good cholesterol. Often the reason people struggle to get onto a low cholesterol diet plan is because they assume they’ll be losing something in terms of taste satisfaction.
But you can get all the nutrients you need from other foods without having to eat high cholesterol foods.
Apples and pears also contain soluble fiber, which reduces bad cholesterol levels and are therefore great in your low cholesterol diet plan.
If you fry your salmon in oils high in saturated fats you’ll simply end up cancelling out many of the benefits. If you’ve already given up smoking, you might be stressing out over the prospect of having to give up drinking as well. Try not to be overwhelmed – just take in each piece of information at a time and implement what you learn in small chunks.
You really only need half a dozen meal ideas to get you going which you can chop and change between – then you can experiment as you become more educated on what foods hurt and help you.
Simply take a large potato (or a few if you want a big meal) and cut a cross-split into the top. Again, this is the case in people who have high bad cholesterol levels – if your bad cholesterol is already being controlled through diet and medication, niacin supplements may have adverse effects.
This chemical structure is the difference that means saturated fats may lead to clogged arteries while unsaturated fats do not. Of all the cholesterol lower supplements, the herbs for high cholesterol and herbal medicine for cholesterol will be the most effective. Herbs like basil, thyme, and oregano add a bit of spice to your food, while tea leaves make your hot water tasty. You can stop your body from creating and absorbing the harmful lipoproteins, but it is not recommended to take this herb if you have problems with your gall bladder. You can seriously lower your LDL cholesterol by eating lots of celery, so fill your lunch box with celery sticks instead of potato chips if you want to deal with your cholesterol effectively. This means that taking skullcap will help your body to more naturally get rid of the cholesterol on its own. The FDA has stated that nearly any food containing soy products can help to decrease cholesterol, but it is food like tofu and soy protein that will be the most effective at helping you to control your cholesterol levels. The root can actually help to decrease the cholesterol levels in your body, thus helping to decrease the risk of serious heart problems. You can take ginger tea to help fight sore throats and control cholesterol, or you can add it to your food to obtain the same cholesterol lowering effects. If you are looking for ways of lowering cholesterol naturally, these herbs may be exactly what you need. In fact, many doctors prescribe it along with medications, as the effects it has are more effective than most medications. What it does is absorb a good deal of the bile that turns into cholesterol, and it helps to send the bile out the digestive systems waste disposal rather than spread through the body. This doesn’t sound like much, but it can be very effective if combined with other supplements or medications. The reason the herb works is that it helps to regulate the body’s natural metabolism of the cholesterol, thus stopping the high production of LDL cholesterol. It will help to boost your body’s natural circulation, and will help to lower the levels of cholesterol in your body.
The herb is native to the Indian subcontinent and Suriname, and it is one of the natural herbal remedies that help to control cholesterol levels. It won’t do anything to increase your HDL cholesterol, but it will reduce the bad stuff and help to keep your cholesterol levels regulated. The antioxidants in the green tea prevent the cholesterol from being absorbed by the body, but skeptics believe that the difference is too small to be considered a real benefit. It’s most remarkable properties is its ability to drive off vampires (real vampires, not the wimps from Twilight), but you will find that there are many health benefits as well. It can help to relieve some of your digestive problem, and it also reduces the risk of your blood forming dangerous clots. Studies have shown that garlic can help to reduce cholesterol, both triglycerides and total cholesterol. Some long term studies found that garlic only had a temporary effect on cholesterol levels.
It is recommended that garlic consumed along with other supplements and herbs, as the more you consume, the more effective it will be.
Garlic can harm your liver and make your breath quite unpleasant, so make sure that you know what you are doing if you are going to take garlic to lower cholesterol.
Apple cider vinegar contains a lot of pectin, and pectin is one of the many things that can help to lower cholesterol. As you can read above, soluble fiber helps to absorb all the cholesterol and prevents it from spreading around your body. This means you will be much less tempted to eat, and the reduced desire to eat decreases your chances of snacking or stuffing the wrong high cholesterol foods in your mouth. Even just taking one tablespoon of this amazing vinegar a day is enough to help you control your cholesterol.
Lignans help to promote a healthy digestive tract, decrease blood cholesterol, and prevent heart problems. It can help to cut down on the LDL cholesterol, increase HDL cholesterol, and lower your total cholesterol.
It works just like a statin works, and helps to prevent the liver from producing cholesterol. Now, despite the fact that statins are among the most-prescribed drugs in America (Lipitor currently tops the sales charts), many doctors believe that even more people should be taking them. The drugs can benefit men and women with high LDL cholesterol — and also those with normal cholesterol but high levels of an inflammation marker known as C-reactive protein, or CRP, measured by the high-sensitivity CRP test. Side effects such as muscle pain and cognitive changes including forgetfulness and fuzzy thinking are the major catalysts for stopping the medicine. The catch is that in clinical trials of statins, the nocebo, or negative placebo, effect is quite high, says Dr. One good choice is the Mediterranean diet, which includes plenty of fruits and vegetables as well as good-for-you fats from nuts, seeds, olives, avocados, and fish. MedShadow does not accept advertising or contributions from pharmaceutical companies, health insurance companies, medical device manufacturers or political action organizations. In the worst case scenario a plaque will block the artery entirely so that no blood can pass through. Consider using fat free cooking methods, or use oils with monounsaturated or polyunsaturated fats. You can use herbs like parsley and cilantro to give you a bit of a pep up, with many more of the green herbs will infuse your body with antioxidants. Eating more chicken curry is a great idea, thanks to the health benefits of this amazing herb. They are all made with natural ingredients, thus sparing you many of the side effects of medication.
What it does is increase the levels of the good cholesterol in your body, thus helping it to naturally fight the bad cholesterol on its own. It acts like a sponge, and thus is one of the most effective cholesterol prevention options.
They are not usually used in the place of medications, however, but are simply an addition to the medications used.
There have been lots of studies done, and thee result showed that the change was indeed fairly minimal (2 percent decrease in LDL cholesterol, and no change in HDL cholesterol).
For those with high cholesterol, the prevention of blood clots is great, as the clots caused by the cholesterol near the brain and heart can be fatal.
HDL cholesterol usually remained unchanged despite the garlic, while LDL cholesterol was only slightly lowered. When the fiber bonds with the cholesterol, your body sees it as something that needs to be eliminated rather than circulated around the body. That’s thanks in part to their ability to lower inflammation, and to new treatment guidelines recently released by the American Heart Association and the American College of Cardiology, which encourage doctors to consider a host of risk factors, such as age, gender, diabetes, high blood pressure, and smoking history (in addition to cholesterol), when deciding whether or not to put a patient on one of these drugs. In these trials, patients were carefully monitored and some interacting medicinal products were excluded.
These include older people and those who take multiple medications, have a small body frame, use a calcium channel blocker (brand names include Norvasc and Cardizem), take antibiotics such as erythromycin or clarithromycin, or drink grapefruit juice, which increases the effects of atorvastatin, simvastatin, and lovastatin, but not pravastatin or rosuvastatin, says Dr. Several types are currently on the market including drugs that bind to bile acids in the intestine, those that block the formation of LDL, and those that block the absorption of cholesterol from food. There are a few negative side effects like pain, muscle breakdown, and a few others, so it is important that your use of the supplement is closely monitored by a doctor. You can usually find soluble fiber in most whole grains and vegetables, but taking it in supplement form will make it even more effective.
Your digestive system then proceeds to send it out the waste chute, and your cholesterol is lowered effectively. So in reality, many people who take statins have very real side effects, even though many of those side effects are due to the nocebo effect.




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