Sample Diets For Lowering Cholesterol
Sample diets for lowering cholesterol can be found online and help to lower fat and cholesterol levels that can contribute to heart disease and stroke. The basics include decreasing total saturated fat, cholesterol, salt intake, and calories to reduce weight. In reducing cholesterol, it is important to remember that diet and exercise can play a major role, to the point that sometimes these changes are all that is needed to make a difference. Since weight reduction can make a significant difference, it is important to stay on a healthy diet indefinitely as well as maintaining a daily exercise program. Diagnosis of high blood lipid levels will very likely include lifestyle changes that must be taken seriously. There are medications that can be taken along with diet and exercise to help lower blood lipid levels.
Controllable factors such as diet and exercise will help in reducing cholesterol but there are some uncontrollable factors that a person can't change, such as a family history related to high blood lipid levels, age, and gender. Predetermined conditions due to family history can't be changed, but lifestyle changes can minimize the risks. Although the risks are greater because of inherited tendencies, they can still be minimized and even eliminated. Lifestyle changes may be difficult at first, but taking it one step at a time, and being determined, can finally bring about new habits. Pray about concerns regarding these changes and learn to trust in God for help. "In whom ye also trusted, after that ye heard the word of truth, the gospel of your salvation: in whom also after that ye believed, ye were sealed with that holy Spirit of promise" (Ephesians 1:13).
Suggestions including sample diets for lowering cholesterol online include some valuable tips on how to eat healthy and lose weight. Increasing fiber intake and complex carbohydrates are two ways to lower risks against heart disease. Increasing fiber intake will also combat and decrease chances of developing colon related problems including colon cancer. High fiber foods include but aren't limited to apples, oranges, pears, oats, and carrots and complex carbohydrates include but aren't limited to pasta, whole grains, and potatoes. A simple guideline on calorie intake for losing weight is 1200 calories per day for women and 1500 for men. Consider taking a vitamin and mineral supplement in an attempt to ensure the body has the daily nutrient needs fulfilled.
The way foods are prepared is an important consideration for reducing cholesterol. Cook with monounsaturated fats such as olive, peanut, and canola oils. Limit the use of vegetable and hydrogenated oils found in shortening or lard, and margarine. Choose to bake, broil, grill or roast when cooking meat. Limit processed foods especially if one of the ingredients is partially hydrogenated soybean oil or trans fats. Limit saturated fats such as egg yolks, organ meats, whole milk and dairy products, and high-fat meats. Choose low-fat dairy products and decrease salt, sugar and alcohol. Eat lots of fish including, wild salmon, mackerel, herring, albacore tuna, and trout. Fish contains omega-3 fatty acids which help to lower blood lipid levels. Quit smoking, reduce stress, and exercise daily for further healthful benefits. Smoking cigarettes have been proven through various studies, to increase the risks of heart disease and lung cancer.
Avoid fast food restaurants since most of the menu items at these contain high sodium and fat content. Sample diets for lowering cholesterol online provide choices for breakfast, lunch, and dinner, as well as smart snack choices. Breakfast choices might include fruit and cereal, egg substitute, whole grain toast, and skim milk. Some good lunch choices might include vegetable soup, sliced veggies or salad, fresh fruit salad, and suggest using olive oil and vinegar for dressing on salad. Dinner choices to consider are broiled lean meat such as chicken breast, brown rice, broccoli, whole grain roll, and carrot/raisin salad. For desserts and snacks, consider eating low fat yogurt, fruit, nuts, or pretzels. To begin a new diet, always start slowly and gradually introduce healthier choices of foods that taste good. Vegetables cooked in butter may be a favorite so try fixing vegetables by adding olive oil or margarine that is low in saturated fat instead of butter. Changing a diet will definitely call for some experimentation but it will well be worth it when those unwanted pounds fall off and cholesterol levels get lower.
Some foods that should be limited and or eliminated in the diet in order to have success with reducing cholesterol include grilled cheese sandwiches, baked potatoes with butter, chicken pot pie, macaroni and cheese, canned spaghetti, and red meat. Some foods that should be added to the diet to help one be successful in combating heart disease include but aren't limited to chicken and turkey without the skin, wild salmon, dry peas and beans, soy, oats, and fresh fruits and vegetables. If there is difficulty for anyone who is trying to make dietary changes, due to confusion, or even motivation, seek a professional for help. A nutritionist or dietitian can be helpful in working up sample diets for lowering cholesterol. A physical trainer or membership to a fitness club can provide some support with establishing an exercise program.
Sample Diet To Lower CholesterolA low cholesterol diet plan is the key to keeping high LDL, counts in the blood, under control and reducing the risks of heart disease and potential strokes. Choosing the right foods to eat can truly make a difference in protecting against these debilitating and even fatal conditions. Those with high cholesterol, or hypercholesterolemia, will want to first begin researching what foods can cause the LDL counts to rise and what foods should be avoided. Then, a healthy diet plan may be implemented to keep these counts stable and in a healthy zone. A sample diet to lower cholesterol is included with this article to help readers in choosing the right foods and to make life changes. Staying motivated to live a healthy lifestyle is key to successful diet programs for hypercholesterolemia and patients with this condition are encouraged to get involved in a support group or to find a partner who will share accountability in eating habits. But, the very first step onto the road of better health is making the decision that a healthy body is what is desired and can be obtained.
Eating healthy can be beneficial in several areas of life, and of course, eating healthy is beneficial to the condition of hypercholesterolemia. A low cholesterol diet plan can not only reduce high cholesterol numbers, but can also lead to an all-round improvement in health. A fit body can mean improved mobility, improved emotions, improved mental alertness, weight loss, and the over-all sense of well being. And, a fit body is achieved by a nutritious diet and exercise, giving the physical human body what it needs to operate at maximum capacity. It is good to know that the discipline it takes to follow a sample diet to lower cholesterol will also lead to life changes that will then lead to a happier, healthier existence. Considering the enormous positive outcome, those with hypercholesterolemia should now be highly motivated to get started eating the foods that will help lower cholesterol
A healthy eating program should begin with an understanding about what foods contain ingredients that can present possible danger to the body. Foods that are high in saturated fat should be avoided, when on a low cholesterol diet plan, because foods high in saturated fats can cause hypercholesterolemia more than any other food groups. These dangerous fats are predominately found in various meats and dairy products, including cheese. Some bakery items are also high in these fats. While the protein found in meats is an important dietary component, portion control of certain meats and protein substitutes can be considered. The sample diet to lower cholesterol will always contain foods that are not high in saturated fats such as skinless poultry, egg whites, egg substitutes, meat alternatives, and fresh fruits and vegetables.
No one is going to enjoy eating the same thing, day in and day out, so it is important that before a dietary program is implemented, there be a research conducted of the many foods that are nutritious and helpful in lowering the LDL counts found in the blood of those with hypercholesterolemia. Here is a sample diet to lower cholesterol that can give the diet seeker a good idea of what foods can be eaten. For breakfast, cold cereal with low-fat or skim milk accompanied with a banana and dry toast would be a typical option. Lunch could be a skinless chicken breast sandwich on whole wheat bread with an assortment of veggies. Dinner meals could consist of a small portion of steak with rice and sauteed peppers. The evening could be topped off with a cup of low fat, hot cocoa.
The main idea is to increase grain intake and decrease fat intake to get the body in healthy and fit condition. Vegetables, even those high in fat contents, are always a good choice and can be prepared in a variety of ways. And, the number one rule to remember when on a low cholesterol diet plan is to avoid, at all costs, fried foods. It's really nice to know that now fast-foods establishments even offer low-fat or non-fried food options, helping those on the road to fitness stick to their plans.
We read from the Bible that our bodies are now the living temple in which the Spirit of God dwells. Believers in Jesus Christ should take care to make sure that their bodies can actively serve God in a manner that will bring Him glory. "And what agreement hath the temple of God with idols? For ye are the temple of the living God; as God hath said, "I will dwell in them, and walk in them; and I will be their God, and they shall be my people".
When looking for a sample diet to lower cholesterol, don't forget to seek out an exercise program as well! Research proves that exercising can actually increase the level of good, or HDL, cholesterol. Exercise and eating healthy foods is the key to long healthy life with out worry and fear of being within the high risk groups for hypercholesterolemia.