Best Cholesterol Lowering Diet – Advice For The Best Cholesterol Lowering Diet

You cannot really talk about a certain cholesterol lowering diet to be the best. It depends very much on the metabolism of the patient but also on the response to certain treatments. For some, a simple diet combined with some daily exercise will do the trick, while for others, besides the daily exercise and the diet, some natural supplement or cholesterol lowering medication should be taken. The American Heart Association recommends a step-wise approach to lowering cholesterol levels.

The Step 1 Diet

The Step 1 Diet is the diet for you if you have high blood cholesterol and never tried other dietary approaches. The basic changes in your diet should look like this:

-the total fat intake should not be more than 30 percent of the total number of calories

-saturated fat intake should be less than 10 percent of calories

-8-10 percent should be the maximum intake of polyunsaturated fat

-The rest of the total fat intake should be made up by monounsaturated fat (like olive and canola oil)

-300 milligrams daily should be the maximum of cholesterol intake, and also the sodium level should be kept at a maximum of 2400 milligrams daily

The Step 2 Diet

If the Step 1 Diet has not shown the wanted improvement in lowering your cholesterol level, or you have heart disease you should try a more aggressive diet like the Step 2 Diet. It has mostly all the dietary conditions as the Step 1 Diet but it is more strict when it comes to the saturated fat and cholesterol intake:

-7 percent of calories should be the maximum saturated fat intake

-Cholesterol intake should be kept under 200 milligrams daily

-Calorie intake should be just enough to maintain a healthy body weight (you can talk to a nutritionist about this certain thing)

Low-Fat Diets

Patients who do not respond to the Step 1 Diet and the Step 2 Diet and do not want to take cholesterol-lowering drugs are recommended to try some very-low-fat diets. Practically, these diets eliminate eating most of the meats, added fats and dairy products and they usually contain about 28 to 26 percent of calories from fat.

Long-term, these diets can be very hard to follow. Because of their high carbohydrate content, these very-low-fat diets could raise blood triglyceride which raises the question if such drastic reductions in fat intake are necessary. Combining dietary approaches with stress reductions and exercise, and the Omish Program is an example of a very-low-fat diet program.

Jean Helmet is a content editor who focuses on a wide array of niche health topics. Her latest website - Natural Cholesterol Supplement focuses on cholesterol as a whole, and in partcular, a natural product our editors personally use with excellent health results known as - Cholest-Natural

Lower Bad Cholesterol - Discover How To Lower Bad Cholesterol

Cholesterol is absolutely necessary for the human body to function properly. That being said, it is important to note that cholesterol is commonly broken into two main categories. These categories are LDL (low density lipoprotein) and HDL (high density lipoprotein). These categories are bad cholesterol and good cholesterol respectively. It is possible to raise good cholesterol and to lower bad cholesterol.

The Daily Diet.

A good place to start when trying to lower bad cholesterol is with the daily diet. The daily diet should consist of high fiber and low fat. This type of diet alone will help to lower bad cholesterol. Special consideration should be given to hydrogenated oils. These oils commonly found in foods such as margarine have been determined to contain higher concentrations of trans fats. Trans fats have been found to be detrimental to the cardiovascular system in general, and have also been linked to actually lowering the good cholesterol found in the blood stream.

Exercise.

Some form of aerobic exercise should be integrated into daily life. Aerobic exercise will help to strengthen the cardiovascular system and also to help the body to rid itself of bad cholesterol by raising the metabolism. This does not mean that everyone should run out and get a membership at the local gym and take aerobics classes. Taking a walk everyday for twenty to thirty minutes is a huge step in the right direction. Take a walk with the whole family and reap the benefits of quality time spent with the ones you love. Another way to help lower bad cholesterol would be the use of herbal supplements.

Herbal Supplements.

In some cases, the use of herbal supplements alone has been responsible for lowering cholesterol more effectively then commonly prescribed statin drugs. The study of herbal medicine is thousands of years old. An added benefit of herbal supplements is they do not have the nasty side effects commonly associated with prescription medications.

When searching for the right herbal supplement, it is important to remember that these supplements are not regulated, so labels may not list all the ingredients properly. Some of these may actually contain man made chemicals. It is best to use only supplements that contain only high quality natural ingredients, such as those produced by the pristine country of New Zealand. These supplements contain only high quality natural ingredients and have the proven results and benefits associated with modern science and no nasty side effects.

Len Gibb is a webmaster who focuses on a wide array of niche health topics. His latest website - Natural Cholesterol Supplement focuses on cholesterol as a whole, and in partcular, a natural product we personally use with excellent health results known as - Cholest-Natural

Cholesterol Lowering Foods - Our Guide To Cholesterol Lowering Foods

Knowing about cholesterol lowering foods is one of the most important factors in keeping cholesterol levels within a healthy range and to help lower already high cholesterol levels. There has been much research done to decide which the best cholesterol lowering foods are. There has also been a lot of research done to decide which foods raise the LDL “bad” cholesterol levels.

Raising HDL Cholesterol

Fruits and vegetables are some of the best cholesterol lowering foods as they help raise HDL “good” cholesterol, which in turns helps the body excrete unneeded LDL cholesterol. Oatmeal and oat bran are also extremely good at lowering LDL cholesterol, as they contain soluble fiber which lowers the absorption of LDL cholesterol in the intestines which allows the body to excrete it.

There are also other foods that contain soluble fiber such as kidney beans, sprouts, apples, pears, barley and prunes. Almonds and walnuts are also useful in the arsenal while lowering cholesterol. They reduce blood cholesterol and contain polyunsaturated fatty acids which help keep blood vessels healthy. Nuts are very high in calories so it is best to eat them in place of high calorie, high cholesterol foods.

Foods to Avoid

There are many foods that need to be avoided in order to allow the cholesterol lowering foods to do their job. Fried foods are a big one to avoid, also cheese and whole milk as they are some of the highest cholesterol content foods. Coconut oil, palm oil, and cocoa butter in foods should also be avoided as they act like saturated fats.

Keep Away the Extra Pounds

Increased body weight contributes to high cholesterol as the body contains more saturated fat along with the excess body fat. An important factor in reducing cholesterol is to reduce high calorie food such as sugar and alcohol. They provide few nutrients but many calories. Therefore, they contribute to high cholesterol by increasing body weight. Exercise is also an important part of losing weight and/or keeping off the extra weight. Studies have shown that aerobic exercise is most functional in less time. Walking and bike riding is on the top of the list in those studies.

Herbal Supplements

Herbal supplements can play an important role in lowering cholesterol without the use of prescription drugs. Herbal supplements do not have the side effects that prescription drugs have and in most cases also have other health benefits as well. One of the main ingredients in the herbal supplements is Omega-3 fatty acids found in foods such as fish, flaxseed, walnuts, canola oil and soybean oil. Omega-3 fatty acids work by lowering triglycerides which are a good portion of the fats in the blood stream. It is important you look for supplements that have been carefully prepared and have used pharmaceutical grade compliance. This ensures you are getting a fresh quality supplement that contains only the most natural ingredients available.

Len Gibb is a webmaster who focuses on a wide array of niche health topics. His latest website - Natural Cholesterol Supplement focuses on cholesterol as a whole, and in particular, a natural product we personally use with excellent health results known as - Cholest-Natural

Diet to Lower Cholesterol - Learn about A Diet to Lower Cholesterol

A diet to lower cholesterol is one of the most important things to become familiar with in todays fast paced world. Starting at approximatly 20 years of age, a cholesterol smart diet becomes important to help stop future health problems related to high cholesterol. With all the rushing around, grabbing a quick meal on the run that is most likely filled with cholesterol has become the way of life. The refined and processed foods in the fast food industry is one of the biggest causes of high cholesterol. The fast food is full of hydrogenated fats and oils as well as trans fats, all of which highten the levels of LDL, or “bad” cholesterol.

Misconception

The biggest misconception people have in trying a diet to lower cholesterol is to completely cut the fat and cholesterol out of their diet. This can be dangerous as cholesterol is used by the body to build mambranes, manufacture bile, produce hormones and vitamin D. The important thing to remember when starting a diet to lower cholesterol is that the body needs HDL cholesterol, otherwise known as “good” cholesterol.

Vitamin, Mineral and Herbal Supplements

Natural cholesterol lowering nutrients are important in lowering cholesterol levels without lowering the HDL cholesterol. One example of these are a good daily vitamin and mineral supplement with vitamin E which helps to improve circulation, vitamin C, and vitamin B3 - these will help to lower high LDL cholesterol levels. There are also products on the market to help lower LDL and highten HDL that could play an important role in lowering LDL if there is already a build up in the body. It is best to research cholesterol facts thoroughly, as there are many misconceptions that could possibly be harmful rather than helpful.

A Few Changes

A diet to lower cholesterol does not necessarily have to be extremely time consuming. A few simple changes in snacks as well as main meals can be very beneficial to keep LDL cholesterol down and HDL cholesterol up.

The more foods eaten that are derived from plants the better, as those foods can lower LDL. Eating fruits and vegetables instead of chips or candy for a quick snack would help in lowering LDL cholesterol, not only because fruits and vegetables don’t have LDL cholesterol but because they help the body properly process the cholesterol it already has. A diet to lower cholesterol should have HDL cholesterol in abundance, as HDL cholesterol takes excess cholesterol away and carries it back to the liver so the liver can dispose of it. HDL cholesterol can also remove some of the cholesterol that is already attached to the artery walls, which then allows it to be disposed of.

Len Gibb is a webmaster who focuses on a wide array of niche health topics. His latest website - Natural Cholesterol Supplement focuses on cholesterol as a whole, and in partcular, a natural product we personally use with excellent health results known as - Cholest-Natural

Cholesterol Lowering Supplement - Our Cholesterol Lowering Supplement Of Choice

With none of the nasty side effects associated with prescription medications, the cholesterol lowering supplement used in conjunction with a healthy diet and exercise program is a powerful tool. Some of these supplements will actually help you to extend your life by insuring against poor health. The science of herbals supplements is as old as mankind and the implications of this longevity are astounding.

Natural Ingredients vs. Man-Made Chemicals.

An important thing to remember about the cholesterol lowering supplement is that some of these substances contain man-made chemical ingredients. This could pose a problem, as these chemicals are not good for the body. They may be touted as the finest thing available but generally a few years down the road, it is discovered that these chemicals cause all sorts of health problems.

The best type of cholesterol lowering supplement is that which contains only natural ingredients. These ingredients, when used in specific combinations have been shown to produce better results than many statin drugs. Statin drugs are those which are generally prescribed as a first line for lowering cholesterol. As an added benefit, these natural ingredients are not associated with any of the side effects commonly associated with prescription drugs.

Greed vs. Good Health

Some of the natural ingredients that have been shown to lower cholesterol are extracts of sugar cane, soy, citrus families, and rice. When combined in one easy to take herbal cholesterol lowering supplement, the singular benefits of each of these substances is magnified. The expected outcome of this benefit magnification is realized in a healthier body and lower cholesterol. When combined with a healthy diet comprised of natural unprocessed foods and a healthy exercise program, cholesterol will cease to be a concern or a serious health issue.

A great place to start the search for these supplements would be with the fine herbals produced in New Zealand.

Modern medicine seems to be more concerned about making money than it is about helping people. The speed in which new prescription medications are released makes it quite doubtful that they go through all the testing phases correctly. Further, it has been found in some cases that doctors receive bonuses in the form of travel vouchers and other amenities for prescribing certain medications, making it doubly suspicious. Exploring all options could perhaps be the best course of action when concerned about personal health. Depending on doctors, sometimes, is like depending on the proverbial used car salesman, the information given may not be the whole truth. It might be just enough to make the sale.

Len Gibb is a webmaster who focuses on a wide array of niche health topics. His latest website - Natural Cholesterol Supplement focuses on cholesterol as a whole, and in particular, a natural product we personally use with excellent health results known as - Cholest-Natural