Foods to Avoid to Lower Colestrol

Unfortunately for many many people the simple fact they don't understand the cholesterol equation means they don't consider what they eat and little attention is paid to colestrol ratio in certain foods. In fact, a lot of those of the dishes made in fast food joint are unhealthy which has prompted McDonald’s to print the calories, cholesterol on each product given to the customer.

The growing number of overweight and obese persons has caught the attention of doctors as many are considered to be high risk of suffering from heart disease or stroke in the United States.

Aside from advising people to visit the doctor annually, a complete lifestyle change may need to be considered before it's too late. This usually means making some changes in the food being eaten since this is the only way to control
the amount of cholesterol going into your system.

Type of High Colestrol foods to be avoided : The first is reducing the quantity of red meat being consumed. A good example is steak, ham and bacon that is high in fat.

Giving it up will be difficult so eating smaller portions should be done especially for those who are moderate or at a high risk of getting a heart disease or a stroke.

Fried food such as hamburgers and fries should also be avoided. The ingredients and oil used in cooking these things are also high in colestrol that could be dangerous to one’s health. This includes pre-packaged frozen meals that a lot of people will just throw in the microwave after a long day at the office.

Dairy products such as milk, eggs and chicken should also be reduced. If the person has a hard time giving this up, this can be substituted using non-fat milk or yogurt to provide calcium that the body needs.

Junk food, candies and cake. As the individual gets older, these things have to be avoided. This is because the ingredients used in making these products are high in fat.

Now that more or less the food the person should avoid has been revealed, it is time to mention those that can be substituted to maintain a good diet.

Ideally, those who want to reduce the cholesterol intake should have a diet that contains less than 30% of fat. Those who can eat less will do better in living a healthy life.

The best products in the market to get are beans, fish oil, fruits, garlic, grains, soy, vegetables and whole grain bread. These things have vitamins and minerals as well as omega 3 acids that are known to reduce cholesterol levels in the body.

Complex Carbohydrates (Starches/Breads/Cereals)
Choose	Avoid
Baked goods: whole grain or enriched breads and rolls; low-fat or homemade muffins, pancakes, waffles, and biscuits using polyunsaturated margarine or oil and non-fat milk	butter or cheese rolls and breads; croutons; commercial biscuits, muffins, pancakes, pastries, sweet rolls, donuts, croissants, popovers
Home recipes use weekly egg allowance or use egg whites and egg substitutes	store bought miyes with saturated fats including coconut, palm oils, and hydrogenated fats
Tortillas: corn, soft flour made with unsaturated oils	soft flour made with lard, shortening, hydrogenated fats, coconut, and palm oils
Pasta & Rice: noodles, spaghetti, macaroni, brown rice (preferred), white rice, wild rice	prepared with whole eggs, cream, and cheese sauces; canned or boxed noodle and macaroni dishes; canned spaghetti dishes
Cereals: cooked or dry (unsweetened preferred), oats and bran, barley	any with coconut, instant hot cereals, granola
Crackers/Snacks: unsalted crackers, pretzels, popcorn prepared with air popper or mono/polyunsaturated oil	salted crackers or snacks; fried snack foods; any snacks or crackers containing saturated fats, coconut or palm oils, hydrogenated or partially hydrogenated fats; cheese crackers or snacks; potato chips; corn chips; tortilla chips; chow mein noodles; commercial buttered popcorn

so clearly we can see the high cholesterol foods and the low cholesterol foods.
We will continue the recipe series in the next post..keep your cholesterol ratios in check.

Link To: Foods to help lower your colestrol

Where Cholesterol Is Produced In The Body

Today we're going to cover 2 topics, namely the production of cholesterol and secondly there will be an added low cholesterol recipe.

We need cholesterol to sustain health of the outer membrane cells. It circulates in the blood to settle in body tissues and blood plasma in forms of fatty lipids (steroids) and alcohol. Cholesterol is maintained to balanced levels that must not exceed what our body needs.

What you need to be concerned about is eliminating idle (unwanted) additional intake of this substance that impacts today's generation.

When a doctor talks about cholesterol, he's addressing such to the low-density lipoproteins (LDL), considered the "bad cholesterol." The way lipoproteins act as the carrier molecules, it deposits the LDL to the walls of the arteries, this causes it to thicken and become devoid of normal blood passage causing arthrosclerosis. High-density lipoprotein is "good cholesterol."

One of the various uses of good cholesterol act as anti-oxidant, and help manufacture bile, that aids to digest fats essential to the functions of fat soluble vitamins A, D, E, and K. All these mentioned vitamins help in the metabolism functions in the reproductive organs, from puberty developmental process until the ripe age, that has to do with the effects of estrogen level in the body.

Main Sources of Good Cholesterol and where it is produced:

1. Three quarters (75%) of it comes from within the body, or produced internally through results from synthesizing in densely packed membranes like liver, central nervous system (spinal chord, includes brain), reproductive organs, adrenal gland, and atheroma. The degenerative changes in the atheroma result in development of atherosclerotic plaques and coronary artery disease that affect the natural flow of the blood. When this happens it causes sudden block of the in and out flow of blood from the heart, most of the time causing heart strokes, possibly fatal.

2. One quarter (25%) comes from our food intake (external source), and this is where you must be alerted on what to take in your daily diet. Fats originated from animals are rich in cholesterol, like egg yolk, dairy, and meat, regardless of whatever type in meat source.
Ways to Lower Idle Cholesterol (excess of the 25% Food Originated Cholesterol):

*Select intake of fats from non-saturated cooking oil or direct fat sources from animals. One of the best cooking oil that produce unsaturated fat is olive oil. Other palm oils like coconut are highly saturated. Take low-content-sodium cholesterol fats; instead, eat high fiber vegetables and fruits, and complex carbohydrates. Examples of this are corn, soybeans and legumes, nuts, wheat, and other staple cereals.

*Refrain from eating at Fast foods and other restaurants, they present high fat saturated foods and rich in sodium. Also remember, that alcohol and sugar enhance the degree of cholesterol level, so avoid excessive hard drink sprays.

*Recent researches reveal that the presence of the Omega-3 fat acid present in Salmon, mackerel, certain tuna specie, and other deep sea hunts aids in lowering idle cholesterol.

If Idle Cholesterol is raised to high levels, seek medications as HMG-CoA reductase inhibitors, Statins, such as lovastatin (Mevacor), and atorvastatin (Liptor), most effective to lower LD, of course with physician's guidance.



LOW CHOLESTEROL RECIPE

Breakfast

• grapefruit 1/2
• cereal 3/4 cup
• banana 1/2
• egg substitute 1/4 cup
• whole wheat toast 2 slices
• margarine 2 tsp
• jelly or jam 1 Tbsp
• skim milk 1 cup
• coffee/tea*
  

Lunch

• vegetable beef soup 1 cup
• lean hamburger 2 oz
• low-fat cheese 1 oz
• hamburger bun
• sliced tomato and lettuce
• dill pickle 1/4
• fresh fruit salad
  1/2 cup
• oatmeal cookie 1**
• skim milk 1 cup
  

Dinner

• tomato juice 1/2 cup
• broiled chicken breast 3 oz
• herbed brown rice
  1/2 cup
• broccoli spears 2
• hard dinner roll 1
• margarine 1 tsp
• carrot/raisin salad
  1/2 cup
• frozen strawberry yogurt 1/2 cup
• skim milk 1 cup

Links To The Diet Series :

cholesterol diet part 1
part 2
part 3
part 4
part 5
part 6
part 7
part 8

So there we have it for today see you in the next update, Please be sure to have a look at the recipe book, it's really terrific.