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Low Fat Low Cholesterol Diet Plan
Cholesterol is a soft waxy substance and is an essential body fat (lipid). It is found among the lipids (fats) in the bloodstream and in all cells of the body. It helps in the formation of cell membranes and some hormones, and performs other functions necessary in a healthy body. Cholesterol and other fats don’t dissolve in the blood, and are transported to and from cells by special carriers called lipoproteins. Those of significance are low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
Cholesterol lowering diets aim to balance LDL and HDL cholesterol to reduce the risks. A cholesterol lowering diet should include a low-fat vegetarian regimen relying heavily on oats, barley, legumes, okra, eggplant, raw almonds and the bulk-fiber laxative Metamucil three times a day.
Cholesterol Lowering Diet
1. Restrict your fat intake. Your total fat intake should be no more than 30% of calories. Saturated fat (fat that is solid at room temperature) intake should be less than 10% of calories. Polyunsaturated fat (fat that is liquid at room temperatures) intake should be 8% to 10% of calories. And monounsaturated fat (olive and canola oil) intake should make up the rest of total fat intake. Cholesterol intake should be less than 300 milligrams daily.
2. Minimize your salt intake. Your sodium intake should be no more than 2,400 milligrams daily.
3. Include oat bran, fruit and soy milk in your breakfast. Lunch may comprise of vegetarian chili, oat bran bread, tomato. Include vegetarian curry, soy burger, northern beans, barley, okra, eggplant, cauliflower, onions and red pepper in your dinner.
4. Saturated fat raises your cholesterol level more than anything else in your diet. The best way to lower your blood cholesterol level is to reduce the amount of saturated fat you eat. Butter, cheese, ice cream, whole milk and cream all contain high amounts of saturated fat. Saturated fat is also concentrated in the fat that surrounds meat and in the white streaks of fat in the muscle of meat (marbling). Poultry, fish, and shellfish also contain saturated fat, although generally less than meat. Few vegetable fats such as coconut oil, cocoa butter, palm kernel oil, and palm oil are also high in saturated fat.
5. Also restrict your intake of trans fats. These fats are created during the food manufacturing process when cheap vegetable oils undergo a process called hydrogenation (hydrogen added to them to make them solid and less likely to become rancid). Unfortunately, trans fats are even worse for our heart than saturated fat, as they encourage atherosclerosis (narrowing of the arteries).
6. Unsaturated fat helps to lower cholesterol levels. Polyunsaturated fats are found primarily in safflower, soybean, cottonseed, corn, sesame and sunflower oils. Another type of polyunsaturated fat is found in the oils of fish and shellfish (often referred to as fish oils, or omega-3 fatty acids). This type of polyunsaturated fat is found in greatest amounts in herring, salmon, and mackerel. There is little evidence that omega-3 fatty acids are useful for reducing LDL-cholesterol levels. However, fish is a good food choice for this diet play anyway because it is low in saturated fat.
7. Olive and canola oil are oils that are high in monounsaturated fats. Like other vegetable oils, these oils are used in cooking as well as in salads. Recently, research has shown that substituting monounsaturated fat, like substituting polyunsaturated fat, for saturated fat reduces blood cholesterol levels.
8. Choose foods high in complex carbohydrates (starch and fiber). Breads, pasta, rice, cereals, dried peas and beans, fruits, and vegetables are good sources of complex carbohydrates. Low-GI varieties are excellent substitutes for foods that are high in saturated fat and cholesterol. The type of fiber found in foods such as oat and barley bran, some fruits like apples and oranges, and in some dried beans may even help lower blood cholesterol levels.
There are many more cholesterol lowering foods waiting for you. To get a complete information on cholesterol lowering diet and other natural ways to lower cholesterol, be sure to grab ebook - Beating Cholesterol
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