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29.12.2015
Following a cholesterol lowering diet is important, as your diet to control high cholesterol is as important for lowering your cholesterol as doing lots of exercise. You can avoid the high cholesterol symptoms and effects of high cholesterol by following a few simple cholesterol guidelines, and avoiding foods high in cholesterol in favor of low cholesterol foods is important. You can find ways of naturally lowering cholesterol with cholesterol lowering foods, and a diet to lower high cholesterol will be the secret to your success.
Before getting into some of the foods that you need to eat in your cholesterol lowering diet, it is important to know what the various high cholesterol symptoms are. In reality, there will not be too many indications that you have high cholesterol, as it is not something that causes visible results. However, one good indication that you may have high cholesterol is the inner tube around your midsection.
The obesity is the visible symptom of the high fat content in your body, and high cholesterol levels are the invisible but very dangerous symptoms. If there is too much cholesterol in your body, one of the most common symptoms that you will experience is probably going to be chest pains.
When your body can’t circulate enough blood through your body, it causes pains in your heart due to the fact that your poor heart is working double time to try to get blood through your body. You will probably feel minor pains at first, though the pains may eventually develop into sharp, agonizing pains known as heart attacks.
Many people need to be aware of these high cholesterol symptoms, especially if their family has a history of heart disease. Those older than 40 years old are already at risk of high cholesterol and heart problems, and those that smoke, drink too much, and have high blood pressure have a much higher chance of serious problems developing. If you notice that your body is getting overweight, it is important to get tested for high cholesterol and start yourself on a cholesterol lowering diet before things get out of hand. Angina – Angina is the fancy medical term for chest pain, but it is also one of the side effects of high cholesterol. Stroke – When the cholesterol accumulates along the walls of your arteries, it tends to oxidize and harden into a plaque-like substance.
Heart attack – A heart attack is basically the same thing as a stroke, with the only difference being that the clot forms in one of the blood vessels pumping blood to your heart instead of to your brain. Arrhythmias – When your heart has to work overtime to pump blood through your arteries and veins due to the blockages or constricted passageways, there is often the risk that arrhythmias will set in. High blood pressure – The constriction and obstruction of the blood vessels forces your hard to work extra hard to get the blood running through your veins properly, and thus your heart will start to get more tired due to the high blood pressure. Atherosclerosis – Atherosclerosis is the name given to the condition when your veins and arteries narrow. These are just a few of the effects of high cholesterol, but it is important to be very aware that any of these effects can result in death. Do you want some cholesterol guidelines that can help you to know what to eat, how much of certain things to add to your diet, and how to remain healthy and keep your cholesterol levels low? Saturated fat is the kind of fat that causes heart disease, so it is important that you keep your consumption of saturated fats to as low a level as possible. Trans fats are just as bad as saturated fats, but they are found in oils and processed foods instead of dairy products.
Cut down the amount of foods you consume that contain these trans fats, as they are directly linked to heart problems and high cholesterol. Polyunsaturated fats are usually found in natural oils made from seeds, and these fats can be good for you in limited amounts.
If you can consume no more than 10% of your daily caloric intake in the form of these fats, you should be able to keep your LDL cholesterol very low. Monounsaturated fats are also found in natural oils, and these fats can be beneficial for your body if you keep consumption limited. The recommended amount of these fats that you should eat is 20%, but it should be balanced out to ensure that you are getting very limited amounts of fat in your diet. The total amount of your diet that should be fats is between 25 and 35 percent, though it is always best to stay towards the lower end of this number. Going above 35% increases your risk of cholesterol problems significantly, so be certain to keep your consumption of fats limited. If you can get at least 20 to 30 grams of fiber on a daily basis, you can bet that your body will naturally be able to get rid of the cholesterol on its own.
It will be hard to consume this much fiber, but it is the most effective way to get rid of all the nasty cholesterol.
This is one of the most important things to keep in mind as you are planning your cholesterol lowering diet: your total caloric intake should be lower than the amount you burn. Make sure that you know exactly how many calories your body needs to be healthy, and try to consume at least 500 calories fewer than that number. These are a few cholesterol guidelines to help you stay healthy and have a long and happy life. If you want to follow a true cholesterol lowering diet, you will have to figure out which foods are the best to eat. If you want to stay healthy, you will need to eat foods that will help to keep your cholesterol in check. There are certain foods to avoid high cholesterol, and these foods will be very effective at helping you limit the amount of LDL cholesterol that remains in your body.
Make sure that you keep nuts and dried fruits as a healthy snack, and toss all the junk food from your pantry in favor of these healthy snacks. Always have a bowl of oats to get your day started, as oats contain lots of soluble fiber that will help your body to get rid of all those unhealthy LDL particles. Switch out a spoonful of white vinegar instead of butter for keeping the moisture in your pan. These are a few foods that you can use to help you as you follow a cholesterol lowering diet, and these will be an excellent addition to your diet to control high cholesterol.
These foods are all going to have a negative effect on your cholesterol level, so it is best to avoid these foods in your cholesterol lowering diet in order to prevent health and heart problems. These are the foods that you should try to get more of, but you would do well to visit your doctor or a nutritionist if you are trying to control your cholesterol. If you are in a pinch and you need to lower cholesterol with a cholesterol lowering diet, there are certain foods that will be very effective at getting rid of your cholesterol. Oats contain lots of soluble fiber, and everyone knows that the cholesterol particles stick to the fiber particles and are eliminated by the body.
Eating a bowl of oats in the morning will help to keep your body as cholesterol free as possible, and will seriously lower your LDL cholesterol while raising your HDL cholesterol. Most of the seeds and nuts that you can eat will be incredibly good for your health, and will be very effective at helping to lower your cholesterol. Sunflower seeds, pumpkin seeds, almonds, walnuts, cashews and all the rest contain natural oils that will boost your body’s production of HDL cholesterol.
There are certain kinds of fish that contain lots of Omega 3 fatty acids, and these acids will help to dispose of all the triglycerides in your body.
Omega 3 helps to reduce your risk of heart diease and stroke as a result of its ability to prevent blood clots, so it is best to eat as much as possible of these things in order to stay healthy.
There are all kinds of cholesterol lowering foods, and you will find that adding these foods to lower cholesterol to your diet is probably one of the most important things you can do if you want to keep your cholesterol levels under control. While exercise, medication, and lifestyle changes are important, the thing that will have the greatest impact on your cholesterol levels is the food that you eat. Soy is an amazing food that will do wonders to cut back on your cholesterol levels, and this kind of protein will do wonders for your body. Soy protein contains lots of amino acids, but it contains none of the fat that you find in animal proteins. The best thing about oats is that they are rich in fiber, and fiber is one of the most effective nutrients to help reduce your cholesterol levels.
Fiber actually bonds with the cholesterol particles in your intestines, which will help to prevent them from being absorbed by your body. Beans are another excellent source of protein, and are in fact considered the best of the low-fat protein foods. Beans contain lots of the soluble fiber the bonds with the cholesterol particles and prevents them from being absorbed, so you can see why they are so effective. Avocado is an interesting vegetable, as it contains a lot of fiber but also contains a good deal of fat as well. However, rather than being the saturated fat that raises your cholesterol, it is the unsaturated fat that your body NEEDS in order to work well. Salmon also contains a lot of fat, but again it is the good kind of fat that will boost your body’s production of the good cholesterol.
However, the salmon really packs a punch due to the high amounts of Omega 3 fatty acids it contains. They can also help to reduce the risk of stroke and heart attack, giving you a chance to reduce your cholesterol before anything bad happens. However, it can also prevent the cholesterol floating around your body turning into hardened plaque, plaque that can crack and cause blood clots. These antioxidants help to prevent the cholesterol from hardening into plaque on the walls of your arteries, but they can also help to boost your body’s natural levels of good cholesterol. Boosting your good cholesterol is key to lowering bad cholesterol levels, so drink a cup or two of tea a day to fight off your cholesterol.
Chocolate is another surprising addition to the list, as you would think that chocolate contains a lot of sugar and fat. Well, the milk and white chocolate does, but natural, unsweetened, and bittersweet chocolate all contain very small amounts of sugar. What the dark chocolate does contain is flavonoids, which are responsible for giving the chocolate its dark color. Nuts are rich in fiber, which, as mentioned above, is one of the most important things to get a lot of if you are trying to fit off your cholesterol.


However, nuts also contain natural oils that your body puts to good use, using it to boost the production of good cholesterol in the body. Spinach is rich in lutein, which is a special coloring nutrient that gives the leafy green its dark green color. 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. Those that have a few extra pounds in places where they shouldn’t are usually the ones with high cholesterol, as the extra weight means more fat in their body due to improper diet and lack of exercise.
As mentioned above, it is both a symptom and a side effect, as the cholesterol clots prevent the blood from reaching the heart and causes pain. When too much plaque forms, it can prevent the blood from flowing properly through the arteries. Arrhythmias is basically your heart beating a strange beat, as it hard to work harder and pump extra to get enough blood to the entire body.
High blood pressure is a serious problem that can lead to a heart attack or heart failure, and is something that should be avoided at all costs. Normally the walls of your blood vessels are flexible and can move, but atherosclerosis causes them to get very stiff and constricted. This means that the arteries feeding blood to your legs, arms, or other extremity are blocked, meaning that your limb isn’t getting enough blood.
Preventing these side effects by following a cholesterol lowering diet is of the utmost importance if you want to live a long and happy life.
If you consume less than you burn, your body will dip into the reserves of fat around the body, and will burn up your cholesterol. Fish is one of the best things that you can eat, as it is very rich in protein, contains very little fat when compared to meat, usually contains Omega 3 and other fatty acids, and contains more minerals and nutrients than meat. Rather than deep frying foods, slathering your bread with butter, and eating a lot of foods that are processed or refined, start cooking healthy foods to eat. If you want to succeed with any diet, you have to be sure that you are getting the right foods in the right amounts. Rather than reaching for a delicious, sugary snack, why not grab a piece of fruit for snack? By eating these low cholesterol foods in their correct amounts, you can be sure that you are as healthy as possible. This means that you can make your exercise more effective, but you won’t increase your cholesterol levels. The fiber ensures that cholesterol is sent out the waste disposal exit, and thus your body can naturally get rid of the cholesterol on its own thanks to all the fiber in the oats. These fatty acids will help your body to get rid of triglycerides – a form of cholesterol that is basically fat being stored by the body.
This compound is a natural blood thinner, which means that your blood is much less likely to form clots as a result of the cholesterol.
It can also effectively stop the cholesterol particles from bonding to your arterial walls, acting like a protection against the harmful fatty particles. These flavonoids act as an antioxidant to prevent clogs in your arteries, so eat a bit of dark chocolate (no sugar if possible) in order to protect against high cholesterol. Nuts contain all kinds of minerals and vitamins that will lower your bad cholesterol, meaning that your total cholesterol levels will go down as well.
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.
When there is a clot around the brain, the blood vessels trying to feed blood to your brain cannot get through the blockage. Your blood won’t be able to pass through the vessels, and the risk of cracks appearing is much higher.
Focus on eating more whole grains, and stop eating full fat dairy products when low fat will do. You have to actually plan your diet in order to succeed, as that is the only way that you will be able to truly control the amounts of food that you are eating. Better yet, replace snacks with a nice green shake or a glass of water, and always make the healthy choice to avoid high cholesterol. 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.
Your brain basically dies a little bit when it can’t get oxygen, and this is a stroke. Atherosclerosis can either block the blood vessels partially or completely, but it is very serious either way.



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