Cholesterol has been around for thousands of years. It's a natural function of the human body. Unfortunately, most people aren't even aware they have high cholesterol until they have a heart attack or stroke. It is possible to have up to 80 percent closure of the arteries without ever feeling a single symptom! Here are 5 tips you can use straight away to start lowering your cholesterol today:
1. Reduce fat in your diet.
Buy the leanest cuts of meat you can find. Regularly substitute poultry (without the skin) and fish for red meat. Both are lower in saturated fat. Switch to low fat cottage cheese and yogurt, reduced fat hard cheeses and skim or 1 percent milk.
2. Eat no more than four egg yolks a week.
Many people don't have to worry about eating cholesterol. Normal bodies adjust to increased intake by cutting back on regular product. However, since one third of Americans are cholesterol responders their blood cholesterol does go up when they eat cholesterol. You probably don't know if you fall into this category so play it safe. Eat no more than four egg yolks a week. An average egg yolk contains 213 milligrams of cholesterol!
3. Eliminate fried foods.
Buying low fat is just the beginning. You need to institute low fat cooking methods to keep the cholesterol from sneaking back in to your diet. Remove fatty skin from chicken and turkey. Don't fry foods. Roast, bake, broil, grill or poach them instead. Use fat free marinades or basting with liquids like wine, tomato or lemon juice. Use olive or canola oils for sautéing or baking. Both are very low in saturated fat. Use diet, tub or squeeze margarines instead of regular. Watch for the term "hydrogenated," which means some of the fat is saturated.
4. Eat vegetables and complex carbohydrates.
Lowest fat foods of all are vegetables, fruits, grains (rice, barley and pasta), beans and legumes. Try substituting some of these for meat and high fat dairy products. Don't douse your pasta with butter or your potato with sour cream. Use tomato base sauces instead of cream base. Use lemon juice, low sodium soy sauce or herbs to season vegetables. Make chili with extra beans and seasonings while leaving out the meat.
5. Lose weight.
If you are overweight, the chances are almost 100% that you have a problem with high cholesterol. You can lower your LDL and elevate your HDL just by dropping some pounds. Eat fewer fatty foods and more fruits, vegetables, grains and beans and it's a pretty good bet that you will slowly but surely lose weight.
Remember there is no substitute for your physician. Make certain that you clear any new treatments with him before embarking on any radical health changes you are anticipating.
Tony Newton publishes the popular health and wellness website - http://www.1st-for-health.com With lots of informative articles on low carb diets, hair loss, arthritis pain relief, acne and lots more.
Okay, before we start, let me explain the purpose of... Read More
How often do you pick up items at the grocery... Read More
One way to combat the boredom many people complain accompanies... Read More
In parts 1-6 of this series of articles titled "Take... Read More
Many low carb dieters fall victim to "carb creep," which... Read More
Coke, more commonly known as cocaine is a highly addictive... Read More
The quality of food we eat (or lack thereof) has... Read More
In order to eat fewer calories than you need, you... Read More
Creating Your Target is easy.What I use to help create... Read More
The Health and Nutrition Industry has come about as peoples... Read More
You must add some fresh cherries, which are now in... Read More
Are you worried yet about your health? Are you anxious... Read More
Recently, I had the pleasure of seeing my 6-month old... Read More
If you want to lose weight, there is one thing... Read More
As any student of chemistry will assure you, acids and... Read More
Most red and white meats are very fatty and are... Read More
Approximately 30 years ago, food manufacturers were competing against the... Read More
Eating out when you are on a restricted diet always... Read More
This free list of fat burning foods will help you... Read More
What is the Atkins diet and how can it help... Read More
We come from a society where growing organic and just... Read More
While oxygen is the key to human survival, it is... Read More
The adrenal or "stress glands" are small, triangular shaped glands... Read More
Most of us eat at restaurants for a variety of... Read More
The importance of protein in a healthy diet is well... Read More
For a considerable amount of time, nutrition has not played... Read More
Mirror, Mirror on the wall, who's the healthiest of them... Read More
Inflammation is not a disease.Inflammation is best described as a... Read More
Nutrition facts have become a part of everyday life because... Read More
With the array of different diets and diet foods available... Read More
I confess: I'm completely addicted to Pringles. My determination weakens... Read More
The Human Body is in a constant flux with the... Read More
Great news on the chocolate front! Chocolate is good for... Read More
For all I prefer to buy my fresh produce at... Read More
Our bodies are truly incredible machines. What makes cells healthy?... Read More
The debate regarding Fluoride continues to rage, is it good... Read More
Are You Half The Man Your Father Was?It is a... Read More
The proliferation of fast food restaurants, convenience stores, and vending... Read More
Water is the single most important element for human existence,... Read More
The Benefits of Green Tea Extract: Anti-Aging, Anti-Cancer, Weight Control... Read More
In this newsletter we will discuss the current controversy about... Read More
There are so many topics to discuss which affect our... Read More
You know about Vitamins A,C, D, E ,and the B's... Read More
Although you may have heard about soy and all of... Read More
Essential fatty acids are the number one recommendation for anyone... Read More
If you want to lose weight, there is one thing... Read More
Vitamins, minerals and other nutrients are essential to the development... Read More
In large part, you're in control of your health, not... Read More
When it comes to the topic of sports nutrition there... Read More
Could it be possible that our beloved chocolate may actually... Read More
Sprouts not only taste good, but they are also a... Read More
It would be fair to assume that almost everyone on... Read More
The quality of food we eat (or lack thereof) has... Read More
Inflammation is not a disease.Inflammation is best described as a... Read More
Cholesterol. What images come to mind when you see this... Read More
You can trust me that I make sure to take... Read More
One of the most common questions I am asked is... Read More
I first learned of Milk Soy Protein Intolerance (MSPI) in... Read More
If you want to build muscle, lose body fat or... Read More
Constipation is the passing of dry, hard faeces fewer than... Read More
THE RISKWhen you consume food that's high in acid or... Read More
Detoxifying the body has become an apparent key preventative measure... Read More
Random thoughts taken from valuable sources, what many nutrition experts... Read More
Why does disease begin in the digestive tract? Your digestive... Read More
For some people it is really hard to give up... Read More
While packages of the artificial sweetener Splenda claim, "made from... Read More
Nutrition |