low cholesterol diet plan
Luckily, a few easy-to-make changes are all that is needed to start reaping big cholesterol-lowering benefits: 1) Exercise. Just 20 minutes of aerobic exercise, including walking, each day will lower cholesterol. Beta_Sitosterol when taken at 300 mgs twice a day will help to lower blood serum cholesterol and triglycerides, even with few diet changes and little or no exercise. Arteries are constructed of a tough exterior and a soft, smooth interior. You can cut out the salt in your diet by choosing foods that are naturally high in flavor. Almost all packaged products have lists of ingredients used in the making of the product.

lower cholesterol levels
The body then can get rid of the cholesterol in bowel movements rather than absorbing it. These fats are also good for you because they dont change your HDL (good cholesterol) levels but do lower your LDL (bad cholesterol levels). The many foods and choices available to us when we shop should make it easier to choose healthy items that we enjoy and are good for us, but often the opposite is true. Eating For Lower Cholesterol Eating is one of the things that can affect your cholesterol level a great deal. Many foods will have logos or claims on the front of the label or food package. Your best plan for that is to follow a lifestyle that is healthy.

Cholesterol Glossary

As you lower your cholesterol over the next thirty days, you will likely encounter new words and terms. As you get used to these new concepts, feel free to turn to this glossary to help you recall what is what:
Atherosclerosis
If you have too much cholesterol in the blood, it will create a yellow thick substance on the lining of the blood vessels. This is known as atherosclerosis. If it continues to grow, it can block blood vessels, leading to a stroke or heart attack. This is a key risk of having high bad cholesterol levels.

Blood cholesterol
Blood cholesterol is wax-like material that is made by the body. Blood cholesterol is needed to keep cells healthy, to create hormones, and to keep the body functioning. Too much, though, increases your risk of atherosclerosis.

Dietary cholesterol
Dietary cholesterol is the cholesterol found in some of your food. Since all animals produce cholesterol, dietary cholesterol is found in the foods that are made from animals (foods such as meat, dairy products, fish, and eggs). To stay heart-healthy, you will want to avoid eating too much dietary cholesterol.

Cholesterol Profile
Your cholesterol profile is a listing of your cholesterol levels. This includes your LDL, HDL, your total cholesterol, and triglycerides. Your doctor finds this information through a blood test. Your cholesterol profile helps medical professionals determine how much at risk you are for developing certain complications associated with high bad cholesterol levels.

Essential fatty acids
Your body needs fats to survive, and especially to build cells. The fats your body needs to get from the foods you eat are called essential fatty acids.

Fiber
Fiber is the part of plants that cannot be digested by us. There are two types of fiber: insoluble and soluble. Both are important to health. Insoluble fiber in grains and fruits and vegetables is what keeps you regular and keeps your bowels in good shape. The soluble fiber found in oats, barley, and other plants has been found to lower cholesterol levels. If you are trying to lower your cholesterol and stay healthy, eating a diet with adequate fiber can help.

High Density Lipoproteins (HDL)
This is known as the "good" cholesterol, and is generated by the liver. HDL transports cholesterol and fats to your liver from your arteries. In the liver, the fats can be broken down or recycled for your body to use. If you have high levels of HDL, chances are your heart is healthy, since the cholesterol is being effectively transported rather than being left in your blood, where it can cause a hardening of the arteries. If you have too low levels of HDL, you may be putting your heart at risk.

Hydrogenated fats
These are fats you want to avoid in your diet if you want to lower bad cholesterol levels. Hydrogenated fats are fats - either polyunsaturated or monounsaturated - that have been treated with hydrogen atoms to guarantee a longer shelf life. The process of hydrogenation causes fats to become saturated fats.

Lipid Specialists
These doctors specialize in the treatment of treating high blood cholesterol and related health issues. If you have very high cholesterol and traditional methods of lowering your cholesterol and risk for heart disease do not work, you may be referred to a lipid specialist for specialized treatment.

Low Density Lipoproteins (LDL)

Also called "bad cholesterol", LDLs is manufactured by the liver. Its job it to transport fats - including cholesterol - from the liver to the areas of your body that need the fats (such as your organs, muscles, and your tissues). If your LDL levels are high, it suggests that there is plenty of cholesterol in your blood, which increases the chances of clogged arteries, which in turn in very dangerous for your heart.

Monounsaturated fats
These fats are liquids at room temperature. These fats are also good for you because they dont change your HDL (good cholesterol) levels but do lower your LDL (bad cholesterol levels). Look for products that have these fats if you want to stay heart-healthy. Monosaturated fats are found in olive and canola oil.

Omega_6
This is actually a family of fatty acids that increase your good cholesterol level while lowering your bad cholesterol. This makes Omega-6 a great food source for staying healthy. You can find these fatty acids in nuts, grains, vegetables, and vegetable oils. They are part of the reason why you are likely encouraged to eat these foods in your low-cholesterol diet.

Polyunsaturated fats
These fats are liquid at room temperature. They are a better choice than saturated fats, but they tend to lower both good and bad cholesterol levels, so they are not the best choice for good health. In small amounts, these fats may lower bad cholesterol.

Processed Foods
Processed foods are foods that have been treated before being sold. In some cases, processed foods are treated to eliminate bacteria or make foods healthier. For example, the process of pasteurization eliminates some of the harmful elements in milk that can make us sick. Most of our foods are processed ion some way. However, some foods are processed in order to change their taste or in order to give them a longer shelf-life. The processing that it takes to do this sometimes involves adding fats, salts and other unhealthy ingredients or involves heating the foods until some or much of the nutrient value is lost. When choosing processed foods, it is important to choose foods that have as few detrimental ingredients as possible. In general, foods that have had more done to them (such as deli meats, potato chips, cookies, and others) and foods that are considered fast foods or convenience foods (such as hamburgers, prepared hors doeuvres, and cocktail snacks, among others) are higher in fats and salt. Read the labels of all processed foods to understand exactly what you are eating and how these foods may affect your health.

Saturated fats
These fats are solid at room temperature. They are also the most likely to raise your bad cholesterol - in fact, they are a bigger culprit than dietary cholesterol. If you want to lower your cholesterol, avoid these fats in your food. In many cases, saturated fats come from animal proteins and products (meats, and milk products). They are also found in hydrogenated vegetable oil and in coconut and palm oil.

Trans_fatty acids
These are another fat group you will want to avoid. They are hydrogenated and increase bad cholesterol while lowering good cholesterol.

Triglycerides
Triglycerides are a fat - like cholesterol - which is transported in the blood stream. This fat is the culprit behind most of the fat in the body. Like LDL-cholesterol, it can form a thick goo and block arteries if there is too much of it in the blood. As you lower your bad cholesterol, you will also want to keep your triglycerides low. Often, high triglycerides are caused by too much alcohol use, overeating (or being overweight) and not enough physical exercise.

Very Low Density Lipoproteins (VLDL)
These lipoproteins transport cholesterol from the liver to the body organs and tissues that need it. Studies have shown that high levels of these lipoproteins may be a risk factor for heart disease. Not all cholesterol profiles include a number for VLDLs, but if yours does, work to keep the levels low.

Exercise for twenty minutes at least every other day. The Dorsal Aorta or the main artery branches out into many smaller arteries. In fact, many people dont even worry about their cholesterol when they are younger, eating all the fatty convenience foods they want, assuming that their early diet makes no difference. You dont need to completely change the way you shop over the next thirty days in order to lower your cholesterol, but stopping by the farmers market once a week and avoiding convenience stores and restaurants will make it that much easier to find a terrific variety of fresh heart-healthy foods that you will enjoy eating.