low cholesterol diet recipes heart healthy
In fact, the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. Many doctors will encourage you to try these diet and lifestyle changes first because they have been proven most effective in controlling cholesterol and because cholesterol-lowering medications are strong drugs that may have side effects. Eat at least five servings a day for good heart health. Sodium: Look for foods that contain as little as possible. If counting fat grams, sodium, fiber, types of fat, and cholesterol in each of your foods is causing you stress, either get a small gadget that will count the grams and amounts for you (you can even get programs for your computer or palm pilot that will count this for you) or simplify by eating more of the good stuff and less of the bad.

low cholestrol foods
There are many recipe books at your local library - and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. These packages are usually quite easy to find in your shopping cart - they are usually bright colors and contain logos and brand names. By slowing this enzyme, satins are able to lower LDL_cholesterol levels more effectively than many other cholesterol drugs currently on the market. Try the soy and rice milks and also for cheese, sour cream and ice cream alternatives. Consider the following resources: 1) Your library.

Understanding the Causes of High Cholesterol

Besides diet, other causes of high cholesterol are lifestyle, gender and the heritage of the individual.


For some, even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. Due to heart risk factors besides diet, some people require a very aggressive approach which includes cholesterol lowing medication. We will address this issue as we progress in 30 days to lowering cholesterol.

Lifestyle issues and high cholesterol:

When we opt for convenience in eating over nutrition, we are setting ourselves up for problems. Eating fast foods and convenience foods results in eating too many fats and salts, which can raise our bad cholesterol levels. In addition, a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. If you want to see a graphic representation of this, consider renting the documentary movie Supersize Me. This documentary details the attempts of one man to live on fast foods and little exercise alone. The results on his cholesterol and body health in just 30 days are truly frightening.

A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. It is never too late to start on this path.

Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Just 20 minutes of aerobic exercise, including walking, each day will lower cholesterol. Exercise does not have to be a large time or money commitment. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate.

Diet:

An important consideration in eating is choosing lower fat.

Buy cooking oils that are unsaturated. Use low fat cooking sprays to replace heavy oils whenever possible. Reduce your overall use of oils even further by using cooking techniques that require little or no oil.

Age and Gender:

Cholesterol levels increase with age. Women generally have a lower level than men from age 50 to 55. Once a woman starts menopause, the cholesterol level starts to increase.

While there is not much that you can do about your age, you can make sure that age does not threaten your heart health by sticking to a healthy lifestyle and diet and by getting your cholesterol levels monitored.

Heritage:

Genetics play a key role in a person's health and this includes the amount of cholesterol you might have.

Find out if your family battles with high levels of cholesterol and then bring this to your doctors attention right away. If you have a family history of heart disease and high cholesterol levels, work harder and start earlier in adopting a healthy lifestyle and eating plan.

Consume fat free, skim, or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages - many are very high in sodium, calories, and sugars. 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. Research also suggests that omega-3 is good for brain function and overall good health. As an added benefit, garlic has been proven beneficial in fighting off the common cold. Avoid cream sauces. Keep a running list of questions you may want to ask your doctor at your next appointment.