Basic Information on Low Cholesterol Diets
Learn the Basics of a Successful Low Cholesterol Diet
by: Claire Bowes
If
you've just found out that you have high cholesterol and need to go on a low cholesterol diet, then here is
an outline on what you should and should not eat in order to help you lower your cholesterol levels.
Alternatively you might have just decided that you should eat more healthily in order to prevent yourself from
getting high cholesterol. Either way, this is a recommended healthy diet strategy to
follow.
Understanding What a Low Cholesterol Diet is
Basically, in order to lower your cholesterol, you will have to follow a diet that is
low in saturated fat and
low in cholesterol
This is absolutely essential in helping you to lower your cholesterol. You must understand that although
cholesterol lowering medications can be prescribed by your doctor, you will still need to follow a controlled diet
specifically to help reduce your high blood cholesterol levels.
Cholesterol is found in eggs, dairy products, fish, meat and poultry. Be aware that many foods contain both high in
saturated fat and cholesterol, such as diary products (especially egg yolks) and red meats. Therefore, it is
important to limit the amount of such high-fat foods. It is also recommended to opt for the 'low fat' versions of
any type of food, especially dairy products (low fat yoghurts, cheeses, etc)
Basic Foods of a Low Cholesterol Diet
Foods to eat:
lean meats
skinless poultry
fish
low fat dairy products
complex carbohydrates: pasta, rice, potatoes, bread, cereals, fruits, vegetables
low calorie fizzy drinks (limit to one a day)
drink plenty of water
How to cook:
grill or roast meats
steam or boil vegetables
steam fish
microwave
use low fat oils
Foods to avoid:
crisps, biscuits, chocolate, sweets
don't add whole milk, butter, rich sauces or cream to pasta dishes or any other meal
try avoiding white bread
alcohol
fizzy drinks
Tips:
If you love pasta dishes with sauces, try low fat versions such as adding a tin of tomatoes with a dash of garlic
and Worcester sauce as a tomato-based sauce, low-fat crème fresh for a cream-based sauce or a cheese sauce
packet-mix made with skimmed milk for a cheese-based sauce.
Get used to experimenting with herbs and spices to add different and exotic flavours to your meals.
Exercise - Love it or hate it!
Do you hate to exercise? Don't be ashamed if you do, many people dislike doing any form of exercise. The key here
is to find something that you enjoy doing. It does not necessarily mean you must go to the gym three times a week,
or run a mile four times a week. Count exercise as any type of movement that gets you out of your chair! Some
examples:
walking (the dog…)
walk up and down the stairs
swimming
cycling
netball / volleyball / basketball etc
gardening
skipping with ropes
dancing
cleaning / dusting the house
decorating
look after a toddler for a day!
Try and find something you enjoy doing and do some form of regular exercise as it does play an important role in
cholesterol-reduction.
About The Author
Claire Bowes is a successful freelance writer and owner of www.lower-your-cholesterol.info website where you can find
further information and resources on lowering your cholesterol.
3 Things you want to know about Cholesterol
Lee Cummings
You wouldn't judge a book by its cover, would you?
You would want to open the book and read part of it to get a better idea about what is going on, right?
Well, judging a book by its cover is what happens when you look at LDL (bad) cholesterol levels and decide that
this is the only - or even the best indicator of heart disease.
Worse yet, you are told you MUST lower your LDL cholesterol level.
#1 Naturally produced by the body, cholesterol is needed for a variety of functions.-1
Your body uses cholesterol to make testosterone and other essential hormones and is one of the best health and
youth enhancing strategies for aging men and women. -2
As you age your body naturally starts to lose its ability to produce as much testosterone and you start to lose
energy, strength, sexual desire and sexual capacity.-2
#2 Because the fact is cholesterol alone is not THE indicator of heart disease. Cholesterol which has been oxidized
is the problem. Oxidation of cholesterol is the more specific problem which would enable the cholesterol to become
"sticky" and start to form plaque in the walls of the arteries.-3
We have all seen an apple cut open and watch as it turns brown - this is oxidation. Your body will oxidize on the
inside unless steps are taken to help prevent this.
One can keep oxidation of cholesterol in check by incorporating plenty of anti-oxidants in your consumption of food
and supplements.-1, 3
A few of the most powerful anti-oxidants are:
- CoenzymeQ10
- Vitamin E
- Vitamin A
- Vitamin C
Low cost, safe and proven food sources high in omega 3's and the right fats to help keep your cholesterol levels in
balance-1, 3
- Garlic
- Ginger
- Olive oil
- Olives
- Almonds
- Walnuts
- Flaxseed
- Eggplant
- Okra
- Eggs
- Fresh fruit
These are better, safe, proven and natural ways to prevent cholesterol from becoming a problem.
A diet heavy in grains and processed foods will actually raise your blood cholesterol levels more than foods which
contain cholesterol.
A diet low in cholesterol will do you little if anything health wise -4
Focusing on raising your HDL cholesterol levels because as you raise your good cholesterol it decreases the concern
about your LDL levels of cholesterol and gives you a better total cholesterol profile. -5
Some of the best ways to improve your “Good” or HDL cholesterol is through:
- Exercise.
- Vitamin D
- Niacin
- Moderate alcohol consumption is associated with raising HDL cholesterol levels - 6
There is a big difference between the cholesterol your Body produces and dietary cholesterol from the food you
eat.
#3 Two factors which are of greater concern and are better indicators of heart disease are -3
1. A measure of inflammation in the blood stream called C-reactive protein
2. An amino acid produced by the body called homocysteine.
High levels of C-reactive protein and high levels of homocysteine are better leading indicators and also contribute
to the formation of plaque in the blood vessels leading to heart disease -3
As reported in the July, 2003 issue of JAMA, a study was conducted which showed that a diet high in plant sterols,
fiber and almonds was clearly the better way to reduce cholesterol and heart disease over statin drugs.-8
And finally …
Policosanol – An organic plant alcohol from sugar cane is one of the best natural ways to reduce bad cholesterol
levels-7
Naturally, as you realize the power of these proven ways to prevent cholesterol from becoming a problem, you will
find yourself taking action.
References
1- Dr. Al Sears Health Confidential for Men – “The biggest drug and the biggest lie” august 4th, 2003.
2- Dr. Al Sears Health Confidential for Men – “Ignore the hype focus on cholesterol that matters” April 4, 2004
3- Hyman, Mark M.D., Liponis, Mark M.D., Ultra-Prevention, The 6-Week Plan that will Make you healthy for life, New
York, Scribner, 2003
4- Dr. Al Sears Health Confidential for Men – “Teaching Nutrition?” March 15, 2004
5- Framingham Heart Study conducted on healthy people in the 1950s. cholesterol misleading as only one of 240
factors in heart disease. http://www.researchprotection.org/infomail/03/07/11.html
6- Castiglioni A and Neuman WR. "HDL Cholesterol: What Is Its True Clinical Significance?" Emergency Medicine,
January 2003:pp 30-42.
7- Policosanol safe alternative just one of many. http://www.life-enhancement.com/article_template.asp?ID=663 New study finds that this
sugar-cane extract safely lowers cholesterol levels. By Aaron W. Jensen, Ph.D. References PR Newswire, March 5,
2002. White Plains, NY. Omar MA, Wilson JP. FDA adverse event reports on statin -associated rhabdomyolysis. Ann
Pharmacother 2002 Feb;36(2):288-95. Gouni-Berthold I, Berthold HK. Policosanol: clinical pharmacology and
therapeutic significance of a new lipid-lowering agent. Am Heart J 2002;143:356-65. Expert Panel on Detection,
Evaluation, and Treatment of High Blood Cholesterol in Adults. Executive summary of the third report of the
National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood
Cholesterol in Adults (Adult Treatment Panel III). J Am Med Assoc 2001;285:2486-97.
8- Jenkins D. et al., Effects of a dietary portfolio of cholesterol- lowering foods vs Lovastatin on serum lipids
and c-reactive protein. JAMA 2003; 290: 502-510
9- – Health Sciences Institute - Jenny Thompson – Article “Broken Ground” 3/11/2004
Lee Cummings has been helping people solve problems and feel better with proven nutrition for over 4 years. Lee
publishes the montly LC Nutrition newsletter. For a Fr^ee Report - mailto:report@lc-nutrition.com Discover proven nutrition information visit: http://www.LC-Nutrition.com
Leeman@LC-Nutrition.com
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