Cholesterol Diets For a Healthier Living:

Cholesterol is a wax-like substance that is present in the cell membranes of body tissues and is carried in the blood plasma. It is a sterol a combination of alcohol and steroid and is also called atherosclerotic plaque. cholesterol diets

The body requires cholesterol in order to form and sustain cell membranes, help with the production of bile and aid the metabolism of fat-soluble vitamins.  cholesterol diets

More people are becoming aware of their own health and fitness needs in these modern times. As part of this new awareness of a person’s, general health is the realization that cholesterol level is very important and having the correct level can reduce your chance of heart disease which is a major killer in the modern world. 

Symptoms:

• High cholesterol has no symptoms.
• A blood test is the only way to detect high cholesterol.

Causes:

High cholesterol can be caused by:

Diet and lifestyle can affect the amount of fat in our blood and the way it circulates around the body. All of the following can either increase your cholesterol level or affect the ratio of good to bad cholesterol:

• Eating a diet high in saturated fat.
• Not being physically active.
• Being overweight or obese.
• Smoking.
• Having a large waist circumference.

Sometimes the way we live our lives can affect how our genetic makeup is expressed.

For example, a diet high in saturated fat or being overweight may help “switch on” certain genes which increase cholesterol levels.

By making significant changes to your diet, you should see at least a modest reduction in your cholesterol levels within 3-4 weeks.  It is important to stick to these initial changes and perhaps build on them in order to keep your cholesterol low.  It can take up to 3 or even 6 months to establish new dietary habits.

2. Some Medical Conditions:

Some medical conditions and prescribed medicines can affect your cholesterol levels too. If you are worried this is the case, talk to your GP. In particular, the following are a common cause of unhealthy blood fats (cholesterol and triglyceride levels) and should be looked into and ruled out:

• Type 2 diabetes.
• underactive thyroid gland (hypothyroid).
• kidney problems.
• liver problems.
• alcohol intake.

Drugs which most commonly raise cholesterol include some diuretics, steroid hormones, immuno-suppressants, beta blockers, and antidepressants. If you are on any of these drugs your doctor will monitor your cholesterol and may have to adjust your treatment to help keep your cholesterol under control.

Other reasons:

Cholesterol levels naturally increase as we get older and following the menopause,  women may find their cholesterol levels increase.

3. Inherited:

• If one of your parents, a brother or a sister has high cholesterol you might too.
• There are over 100 genes that can affect blood fats and how these are metabolized in the body.
• Sometimes just one faulty gene is enough to increase your cholesterol to dangerous levels and sometimes high cholesterol results from the small effects of many genes.

Good & Bad Cholesterol:

The first thing to do is to get tested properly and find out what your cholesterol level is and then finding out importantly the difference between good cholesterol and bad cholesterol.

1. Bad Cholesterol “LDL”:

• The bad cholesterol is known as LDL Cholesterol the LDL stands for Low-Density Lipoprotein.
• The good cholesterol is known as High-Density Lipoprotein.
• Bad Cholesterol problems when too much LDL is circulating in your bloodstream, it can slowly build up on the inner walls of your arteries.
• The arteries are extremely important in delivering fresh oxygen-rich blood from the heart to the brain and other vital organs. cholesterol diets.
• The bad cholesterol builds up with other substances to form a plaque, a thick hard deposit that when it builds up reduces the diameter of the arteries and also makes them less flexible.
• This can lead to the following problem of a clot forming in the arteries which leads to a stroke or worse a heart attack.

2. Good Cholesterol HDL:

• Good Cholesterol HDL provides the defense against heart attacks. cholesterol diets
• Between a third and a fourth of blood cholesterol that flows within your arteries is made up of HDL Cholesterol.
• The HDL Cholesterol is good at taking the LDL Cholesterol from the Arteries to the Liver where the body can process it and it can be passed from the body safely.

How to Reduce The Amount of Fatty Substances?

The Best Ways to Reduce The amount of Fatty Substances That You Eat:  

• The best course of action is to examine your diet and reduce the amount of fatty substances that you eat, lay off the dessert menu.
• Take an Omega 3 supplement daily fish oils have a very good effect on reducing your LDL Cholesterol.
• Take regular exercise and go swimming, swimming is a very good exercise as it stretches most muscles and gives the added benefit that its a non-impact exercise.
• Some exercise such as running an impact based and maybe not as good as looking for exercise
• equipment that is designed to produce non-impact fat burning.
• Consider finding out your ideal weight and seek medical advice on how to attain it.
• Give Yourself Reasonable goals in achieving This & Mark Your Progress on Something Visible.

It’s important you need to see:

progress and that you feel the difference within yourself. Sometimes if you can not manage to get to the gym go for a good 2-mile walk and try to attain a good breathing rhythm. This can be more therapeutic than sweating buckets on a treadmill.

When you go shopping spend a little bit more time in reading the labels and if you are not sure what a product is researched it and find out how good it is to eat and will it provide you with healthy sustenance or be bad for you.

Low Cholesterol Diets & High Cholesterol Foods:

Cholesterol & Our Diets:

Eating too much saturated fat increases cholesterol levels.  However, research has shown that cutting down on saturated fat and replacing it with everyday foods that contain more unsaturated fat can improve our cholesterol levels.

I. Foods That Increase Cholesterol:

Eating too much saturated fat increases cholesterol levels. This is why it is best to limit the amount of foods we eat that are high in saturated fats such as:

• Butter.
• Ghee.
• Hard margarine.
• Lard, dripping and goose fat.
• Fatty meat and meat products such as sausages.
• Full fat cheese, milk, cream, and yogurt.
• Coconut and palm oils and coconut cream.

Additionally, many foods such as milk chocolate, toffee, cakes, puddings, pastries, pies and rich biscuits, which are made from the list above can also increase cholesterol.

II. Foods That Naturally Help to Lower Cholesterol:

Plants do not contain cholesterol and are usually low in saturated fat so vegetables and other plant-based foods should feature regularly in a diet to lower cholesterol. These include oat cereals, barley fruit, vegetables, soy foods and drinks, beans and pulses, nuts and seeds such as:

• Porridge.
• Oatbran.
• Oat breakfast cereals.
• Bread made with 50% oat flour or oat bran.
• Oatcakes.
• Pearl barley.
• Baked beans.
• Adzuki beans, black beans, black-eyed peas, butter beans, cannellini beans, chickpeas, edamame.
• beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, split peas, white beans.
• Red lentils, green lentils.
• Vegetables rich in soluble fiber such as okra, aubergine, citrus fruits, turnip, sweet potato, and mango.
• Unsalted soya nuts (also called roasted edamame beans).
• Soya alternative to milk.
• Soya alternative to yogurt.
• Soya mince/chunks.
• Tofu.
• Almonds, pistachios, walnuts, pecans, cashews, peanuts (always unsalted).

Conclusion: 

Getting the balanced diet and understanding your bodies processes can really help in maintaining a healthy heart and a longer more enjoyable lifestyle.

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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment for any disease or illness. If you are sick please consult with your doctor.”

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