Eating The Right Foods
Eating a healthy diet is not just about eating a few special foods, you need to practice moderation, eat a variety of foods, and also get enough physical activity. Here are 5 nutrition strategies to help lower your cholesterol: 1. Eat more vegetables, fruits, whole grains and legumes. These wonders of nature may be one of the most powerful strategies in fighting heart disease. The increase in dietary fiber helps lower bad (LDL) cholesterol. 2. Choose fat calories wisely. Keep these goals in mind: Limit total fat grams. Eat a bare minimum of saturated fats and trans-fatty acids (e.g. - fats found in butter, salad dressing, sweets and desserts). Use fats high in monounsaturated fats (e.g. - olive oil and peanut oil). I do all my cooking with olive oil. 3. Eat a variety, and just the right amount, of protein foods. Commonly eaten protein foods (meat & dairy products), are among the main culprits in increasing heart disease risk. I found that if I cut out cheese completely and limit the amount of red meat I consume (steak once a week), I can lower my cholesterol considerably. Higher intakes of Omega-3 fatty acids has been shown to help reduce the risk of heart disease. The American Heart Association recommends that fish be included as part of a heart-healthy diet. My wife and I have fish a minimum of once a week. 4. Limit cholesterol consumption. Dietary cholesterol can raise blood cholesterol levels, especially in high-risk people. Limiting dietary cholesterol has an added bonus: you'll also cut out saturated fat, as cholesterol and saturated fat are usually found in the same foods. Get energy by eating complex carbohydrates (whole wheat pasta, brown or wild rice, whole-grain breads), and limit simple carbohydrates ( regular soft drinks, sugar, & sweets). If you have high cholesterol, these simple carbohydrates exacerbate the condition. I do not drink soda, water is much better since it helps hydrate your body. I use Spenda instead of sugar, and I eat very little desserts. 5. Feed your body regularly. Skipping meals often leads to overeating. For some, eating 5 to 6 mini-meals may help keep cravings in check, help control blood sugars, and regulate metabolism. This approach may not be as effective for those who are tempted to overeat every time they are exposed to food. For those individuals, 3 balanced meals a day may be a better approach. Personally, I eat a good breakfast and sometimes skip lunch, or have a small snack. Then a good, healty dinner when my wife gets home from work. I usually plan dinner and enjoy doing the cooking. 1. Apples: apple pectin is a soluble fiber that helps draw cholesterol out of the system. 2. Beans & Veggies: beans and vegetables are an excellent source of soluble fiber and high in vegetable protein. 3. Brown Rice: the oil in whole rice, not it's fiber, lowers cholesterol. 4. Cinnamon: a study published in the journal Diabetes Care found that half a teaspoon of cinnamon a day significantly reduces blood sugar levels. 5. Garlic: has received notable attention in recent years in it's possible usefulness in lowering cholesterol levels. 6. Grapes: flavonoids in grapes reduce platelet clumping. The darker the grape, the better. 7. Oats: oatmeal contains soluble fiber , which reduces your bad cholesterol (LDL). 8. Salmon: salmon contains Omega-3 fatty acid and protein. Also included are tuna, mackeral, sardines, anchovies, and herring. 9. Soy: soybeans contain isoflavones and soluble fiber. Isoflavones act like human hormones that can lower LDL and raise HDL. 10.Walnuts: walnuts can significantly reduce blood cholesterol because they are rich in polyunsaturated fatty acids. Walnuts also keep blood vessels healthy & elastic. Almonds have a similar effect.
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