The scourge of increased cholesterol levels is common among many people today.Though raised cholesterol counts in some cases can be attributed to genes and family history, in most cases the contributing factors almost always tend to be bad eating habits. So, how do you lower your cholesterol and maintain healthy cholesterol levels?  The fortunate thing is that with enough awareness, planning and a low cholesterol diet plan, you can prevent the increase in the high LDL levels and thus lower any significant risk of arterial diseases. This article will give you some simple yet basic steps that you can take in the right direction of cholesterol control and balanced healthy living.
It important to get your cholesterol count regularly tested and checked by a medical doctor.
The blood stream cholesterol level or serum level denotes the increase in cardio vascular risks that are triggered by an increase in any of the HDL, LDL and triglyceride levels.
Testing your cholesterol levels under medical supervision in a timely manner is essential to get your numbers for the 4 different levels. Sample Low Cholesterol Diet Plan By Alice CusslerAre you struggling to reduce your cholesterol levels? It is also time to change the habits of everyone in the house and teach the younger generation about eating healthy. Rich pastries, doughnuts, croissant, deep fried snacks and sweets, cream, butter, ghee, mayonnaise, shrimps, liver, sausages, hamburgers, red meats, full cream milk and yogurt, kheer, condensed milk, evaporated milk, all full fat cheeses, fast foods, coconut oil, palm oil, Restrict use of coconut milk, dessicated or fresh coconut.
Heart disease is the leading killer of men and women—and claims more lives than all forms of cancer combined.
Improving your diet is an important step toward preventing heart disease, but you may feel unsure where to begin. If you are concerned about your heart health, rather than avoiding fat in your diet, try replacing unhealthy fats with good fats.
Saturated fats are mainly found in tropical oils, dairy, and animal products such as red meat. Whatever your take on saturated fat, if you're in good health, there’s no need to try to eliminate it from your diet. Don’t eat just red meat (beef, pork, or lamb) but vary your diet with free range chicken, eggs, fish, and vegetarian sources of protein. Enjoy full-fat dairy in moderation and choose organic or raw milk, cheese, butter, and yoghurt when possible. Despite all the low-fat meal options on offer in every grocery aisle, obesity and heart disease are still on the rise. The latest research suggests that added sugars may contribute to high blood pressure and cardiovascular disease as much as, or even more than, added salt. Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar. The Dietary Approaches to Stop Hypertension, or DASH diet, is a specially designed eating plan to help you lower your blood pressure, which is a major cause of hypertension and stroke. Refined or processed foods are lower in fiber content, so make whole grains an integral part of your diet. Add flaxseed that is high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. Since fiber stays in the stomach longer than other foods, the feeling of fullness will stay with you much longer, helping you eat less. Most fruits and vegetables are low in calories and high in fiber, making them heart healthy.
Fiber is a carbohydrate that your body can't break down, so it passes through the body undigested. Fiber's role in preventing heart disease is thought to stem from its ability to lower both blood pressure and cholesterol. Carrying excess weight means that your heart must work harder, and this often leads to high blood pressure—a major cause of heart disease. If you’re still hungry at the end of a meal fill up on extra servings of vegetables or fruit. Heart Healthy Diet – Eating guidelines to lower your cholesterol and reduce your risk of heart disease. Healthy Heart Recipe Finder App – Free app for iPhone or Android with heart-healthy recipes from around the world. Fats 101 – Real-life advice for incorporating good fats and reducing bad fats to help reduce heart disease risk. Fats and Cholesterols - Out with the Bad, In with the Good – Discusses the new way of looking at fats, with information on specific foods and types of fats as well as their benefits. Phytochemicals and Cardiovascular Disease – Background and explanation of plant sterols and other phytochemicals and the role they play in heart health.
DASH Eating Plan (PDF) – A detailed user's manual for reducing high blood pressure through diet. Added Sugars Add to Your Risk of Dying from Heart Disease – How added sugar in food can increase your risk of obesity, high cholesterol and heart disease. Having high LDL cholesterol levels or the bad cholesterol puts you at high risk of developing heart conditionsand cardiac attacks.


Foods laden with trans fat are unhealthy because they linger inside your arteries and over time cause their blockage. Generous portions of fruits and vegetables are superb meals when it comes to getting high fiber and lowering fats into your system. The test is done by drawing blood samples from your body and analyzing it for their lipid panel and lipid profile. With these important numbers at hand, your physician can tell if and any remedial action needs to be taken to prevent the levels from climbing. If you need to cook red meat, then cook in sufficient water, chill and skim the fat layer that forms on top. If you are concerned about your cardiovascular health or have already been diagnosed with high cholesterol or heart disease, the food you eat can be just as critical for your heart as controlling your weight and exercising. Being diagnosed with cardiovascular disease can take an emotional toll as well, affecting your mood, outlook, and quality of life.
Take a look at the big picture: your overall eating patterns are more important than obsessing over individual foods. Some of the most important improvements you can make to your diet are to cut out trans fats, be smart about saturated fats, and add more healthy fats. While prominent organizations such as the American Heart Association maintain that eating saturated fat from any source increases the risk of heart disease and stroke, other nutrition experts point to studies that suggest people, in good health, who eat moderate amounts of saturated fat do not experience more cardiovascular disease than those who restrict their intake. If you are not in good health, have diabetes or are at risk for cardiovascular disease, you should consult your doctor before making dietary changes.
Eating foods rich in monounsaturated and polyunsaturated fat can improve blood cholesterol levels and lower your risk of heart disease. Cold-pressed, organic oils retain all the nutrients that are burned away in industrially manufactured oils, such as most vegetable, corn or canola oil, many of which can become toxic when heated. That may be because many of these low-fat foods have removed the saturated fat but replaced it with added sugar to improve the taste.
When cutting back on heart-risky foods, such unhealthy fats, it’s important to replace them with healthy alternatives. Instead, eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth. Eating a lot of salt can contribute to high blood pressure, which is a major risk factor for cardiovascular disease. Eating fresh foods, looking for unsalted meats, and making your own soups or stews can dramatically reduce your sodium intake. When combined with a reduction in salt, the DASH diet can be more effective at lowering blood pressure than medication.
These alternatives are higher in fiber than their more mainstream counterparts—and you may find you love their tastes.
Wash and cut fruit and veggies and put them in your refrigerator for quick and healthy snacks.
The terms "rich in," "high in," or "an excellent source of" fiber are allowed if the product contains 5 or more grams of fiber per serving. Kids find it fun to eat what they've helped to make and cooking together is a great way to expand the pallets of picky eaters. When you come home from grocery shopping, cut up vegetables and fruit and store them in the fridge, ready for the next meal or when you are looking for a ready-to-eat snack. You can bake, broil, roast, steam, poach, lightly stir fry, or saute ingredients—using a small amount of olive oil, reduced sodium broth, and spices instead of salt. Or you can freeze meals in individual portions to eat on those days when you don’t have time to cook.
This logo means that the food has been certified to meet the American Heart Association's criteria for saturated fat and cholesterol. The recommended serving size for pasta is ? cup, while a serving of meat, fish, or chicken is 2 to 3 ounces (57-85 grams). You can use common objects for reference; for example, a serving of pasta should be about the size of a baseball (slightly smaller than a cricket ball), while a serving of meat, fish, or chicken is about the size and thickness of a deck of cards.
Order an appetizer instead of an entree, split an entree with your dining companion, or take half your meal home for tomorrow’s lunch. You don’t want your blood vessels being blocked from years of bad eating habits and from consuming the wrong kind of foods. Whole-fat, processed and ready to eat foods and red meat are good example of foods high in these undesirable fats. Fiber helps you control cholesterol levels by preventing fats to accumulate inside your body.
Combine smoking with too much drinking and you have a recipe for heart attack scares and all kinds of associated health issues. Simply put, the lipid panel is checked for 4 different levels- the blood stream cholesterol level, the HDL level, the LDL level and finally the triglyceride levels. But when you consume calories in excess of your body’s requirements, the left over calories get deposited in the body as dangerous fat and this is what causes elevated triglycerides levels.


By combining your doctor’s advice with the sensible tips mentioned here, you can take care of your heart and enjoy a long and healthy life. No single food can make you magically healthy, so your goal can be to incorporate a variety of healthy foods prepared in healthy ways into your diet, and make these habits your new lifestyle. In fact, recent evidence shows that eating whole-milk dairy products is linked to less body fat and lower levels of obesity.
The USDA recommends limiting saturated fat to 20 grams a day for someone on a 2,000 calorie diet. Instead, make friends with olive oil and use it for stovetop cooking and to dress salads, cooked vegetables, or pasta dishes. But the truth is your body doesn’t need any added sugar—it gets all it needs from the sugar that naturally occurs in food. Replacing  processed meats with fish or chicken, for example, can make a positive difference to your health.
The American Heart Association recommends no more than a teaspoon of salt a day for an adult.
Choose recipes that feature these high-fiber ingredients, like veggie stir-fries or fruit salad.
Insoluble fiber is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes.
Spooning up a bowl of high-fiber cereal is one of simplest ways to reach your fiber target. Cooking at home will give you better control over the nutritional content of your meals and can also help you to save money and lose weight. As well as eating less sugar, salt, and unhealthy fats, reducing portion sizes is a crucial step toward losing or maintaining a healthy weight.
Judging serving size is a learned skill, so you may need to use measuring cups, spoons, and a food scale to help. In order for you to see this page as it is meant to appear, we ask that you please re-enable your Javascript!
Limit these kinds of fats and switch to lean meats such as chicken and fish or other meat free alternatives. The good cholesterol HDL levels basically indicate how high or low your chances are of developing any heart disease.
Just eating 5 to 8 servings per day of any mixture of vegetables and fruits is enough to reduce the high cholesterol numbers.
Responsibly drinking upto 2 servings of alcohol a day is acceptable, but smoking is not advised at all. By understanding which foods are healthiest for your heart, you may be able to lower cholesterol, prevent or manage heart disease and high blood pressure, and take greater control over the quality and length of your life. In addition to exercise, being careful about what you eat can help you lower cholesterol, control blood pressure and blood sugar levels, and maintain a healthy weight—while simultaneously improving your mood. This may be because full-fat dairy makes you feel fuller, faster, and keeps you feeling satisfied for longer, thus helping you to eat less overall.
Other experts prefer to focus on the source of saturated fats consumed rather than on specific numbers: A glass of whole milk rather than a hot dog, for example, grilled chicken or fish instead of fried chicken, or a 4 oz.
But switching animal fats for refined carbohydrates, though—such as replacing your breakfast bacon with a donut—won’t do anything to lower your risk for cardiovascular disease.
That may sound alarmingly small, but there are actually many painless—even delicious—ways to reduce your sodium intake. In the dried spices aisle, you can find alternatives such as allspice, bay leaves, or cumin to flavor your meal without sodium. Soluble fiber sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears. Making quick, heart healthy meals is easier and less time-consuming than you may think—and you don’t have to be an experienced cook to master some quick and wholesome meals. HDL can also help you control your blood pressure, your weight and also the onset of diabetes. If you are finding it hard to stay within these prescribed limits, it is best to seek help from a physician or addiction groups to help you quit smoking and drinking altogether.
If you’ve already been diagnosed with heart disease or have high cholesterol or blood pressure, a heart-smart diet can help you better manage these conditions, improve your outlook, and lower your risk for heart attack.
Therefore partaking in any form of regular physical exercises is extremely beneficial for you and helps regulate your breathing and heart rates.
Look for the words "100% whole wheat" or "100% whole grain" on the label and at least 3 grams of fiber per slice. By doing some daily routines of jogging, brisk walking, biking or any other physical activity, you not only maintain a healthy heart but also care of your lungs as well.



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