How To Lower Your Cholesterol Level With The Proper Foods
Categories: Food, Fitness, Nutrition, Health, Weight loss, alternative medicine
According to the American Heart Association, 71 million
Americans are suffering from some form of heart disease.
Statistics show that there is a death every 20 second that can
be directly attributed to complications from heart disease.
Heart disease has many causations, one of the major causes of
heart disease has been linked to poor diet. Many Americans tend
to be eating foods that are high in cholesterol, and fatty.
Ultimately this form of unhealthy eating, combined with poor
exercise habits, leads to an unhealthy body weight, and
increases in cholesterol levels. (Levels above 200 are
considered to put one at risk of heart disease.)
High cholesterol levels promote buildup of plaque and fatty
deposits in the heart's arterial system. This arteriole build
up can lead not only to high blood pressure that can lead to
stroke, but to serious forms of heart disease, and ultimately
death due to heart attack.
High cholesterol is one of the risk factors of heart disease
that can be controlled by diet, and if needed medication. As
one might demise, it is very important to know your cholesterol
level. A visit to the doctor is recommended, not only to have
your cholesterol levels checked, but if necessary your doctor
can provide you with just the right diet information, and
medication is needed.
The American Heart Association recommends all Americans eat a
heart smart diet. A diet that will reduce cholesterol, and
reduce ones chances of developing the many problems that are
caused by high cholesterol.
The simple fact is by eating healthful foods, not only will
decrease cholesterol, but aid in weight reduction. Keeping in
mind that obesity is another risk factor that can lead to heart
disease.
So what can you do to reduce you're your cholesterol level, and
decrease risk of heart disease? Here are some recommendations on
choosing foods that will aid in decreasing your cholesterol
level, along with foods to avoid.
When choosing fruits and vegetables: Choose fresh or frozen
vegetables and fruits. If you buy canned vegetables make sure
they are low-sodium. Canned fruit packed in juice or water are
fine.
Stay away from: Coconut and vegetables in cream sauce. Also
stay clear of Fried or breaded vegetables, and canned fruit
packed in heavy syrup.
Pick the right whole grains, rice, and pasta: Choose to eat
foods made with healthy whole-wheat flour, such as. Bread made
with whole-grain, preferably 100 percent whole-wheat or 100
percent whole-grain. Choose Cereal that is high fiber, with 5
or more grams of fiber per serving. Choose brown rice over
white rice. All the nutrients are striped from white.
Whole-grain pasta is another good choose. Oatmeal is a great
diet choice.
Foods to stay clear of: Stay clear of muffins, frozen waffles
corn bread, doughnuts, biscuits, quick breads, granola bars,
cake, pies, egg noodles buttered popcorn, high-fat snack
cracker, chips.
Dairy products that will really help lower cholesterol: Select
skim or low-fat (1 percent) milk Fat-free or low-fat, low fat
yogurt and cheeses, and egg whites or egg substitutes.
Dairy products to avoid: Watch out for dairy products full-fat
milk, the yolks of eggs, butter. When choosing meat, seafood,
and poultry, choose lean red meats. Stay clear of meat with
heavy marbling or organ meats, such as hot dogs, sausage, lunch
meats. Also avoid fried or canned meats. Poultry should be
skinless, chicken and turkey are recommended. Lean fish and
shellfish are a good diet choice.
Always choose healthy cooking oils: Such as olive oil, canola
oil, margarine that are fat free, and trans fat free.
Oils to stay clear of: Butter, lard, hydrogenated margarine and
shortening's cocoa butter, found in chocolate, coconut or palm
oil.
Keep in mind high blood cholesterol is only one risk factor of
that can lead to heart disease. There are many other risk
factors that can be controlled with simple life style changes.
Changes that you may want to consider. Risk factors such as,
obesity, high blood pressure, lack of exercise, smoking, and
drinking alcohol to excess, all of these risk factors can lead
to an unhealthy heart. But if one is committed to good health,
and makes the necessary life style changes, one can be assured
of not only a healthier heart, but a healthier body.
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