Cholesterol Diets - For A Happier And Healthier Lifestyle
Cholesterol diets are for those who are conscious of their health and particularly beneficial to those who want to maintain their normal cholesterol numbers. The normal healthy cholesterol range between 180 to 280.
Foods are useful in controlling your cholesterol. It's essential also, to eat a varied diet that contains foods from all the different food groups.
Below are some of the foods that you can eat freely without having to worry about your cholesterol.
Antioxidant-rich fruit and vegetables
These foods can help to protect the heart. They are rich in vitamin C like in...
Oranges, grapefruit, lemons, cranberry, strawberry, and blackberry. Guava, mango, Chinese cabbage, broccoli, Brussels sprouts, sweet and chilli peppers.
Foods rich in beta-carotene
All dark yellow fruits like apricots, yellow peaches, and mango. Vegetables Pumpkin, sweet potatoes, butternut, carrots and all dark green vegetables like broccoli, cabbage and spinach.
Nutritional Health : How to Lower LDL Cholesterol With Diet
Olive oil and olive products
live oil is rich in monounsaturated fatty acids and vitamin E.
It can lower "bad" low-density lipoprotein (LDL)cholesterol and increase 'good' high-density lipoprotein (HDL) cholesterol.
Polyunsaturated, 'lite' and Flora 'pro-active' margarine
Soft or tub/'lite' margarine with high polyunsaturated fatty acid content will also help to lower LDL cholesterol.
Flora 'pro-active' margarine has been specifically developed to lower LDL by up to 25% because it contains added plant sterols that prevent the uptake of fats from the diet and lower blood fat levels. In You can use this margarine instead of butter.
Garlic and other members of the onion family
Garlic has been used for centuries to promote good health. They are used to lower cholesterol and protect the heart. Use garlic liberally in cooking and on fresh salads.
Legumes include dry, cooked or canned beans, lentils, peas and all the soya products. Cooked or canned soya beans, soya mince, cubes, milk, tofu and tempeh.
Legumes contain high dietary fiber content and are rich in protective nutrients, including minerals, B vitamins and phytonutrients. These nutrients protect the heart and the dietary fibre content lowers cholesterol and energy intake. Eat legumes at least three to four times a week, ideally every day.
Foods That Lower Bad Cholesterol (Health Tip)
Fat-free yoghurt and other fat-free dairy products
Full-cream dairy products and most cheeses have a high saturated fat content. Instead, use fat-free milk, yoghurt and cottage cheese in a low-cholesterol diet. Once the fat is removed from a dairy product, it removes practically all the cholesterol.
Fat-free yoghurt is a particularly good choice as it is rich in protein, calcium and Lactobacillus microorganisms which may help to lower blood cholesterol levels.
Whole, unsifted or unprocessed grains
All unsifted, unprocessed grains, cereals, and flour are rich in B vitamins, minerals and dietary fiber and low in fat and cholesterol.
Grains and cereals made of unprocessed wheat help ensure regularity because they have a high insoluble fiber content. On the other hand, oats and oat bran have a high soluble fiber content which can actively lower blood cholesterol levels.
People who eat fish three or more times a week are less likely to suffer from heart disease and high blood pressure. This is primarily due to the high omega-3 fatty acid content of fish.
Omega-3 fatty acids have been shown to reduce atherosclerosis, ventricular arrhythmias, blood fats, atherosclerotic plaques and blood pressure.
Choose the cholesterol diets or diet and you will have nothing to worry about your cholesterol levels.
"Cholesterol Diets For Your Health And Well Being"