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 saut?ing 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.
express cleaning service Highland Park ..You are a mineral bodyEvery part of you is made... Read More
During the Second World War, the Germans used fluoride as... Read More
I know you've heard this many times - "Drink more... Read More
Quick Overview- I think the most important thing for people... Read More
How did we cure ourselves of many aches pains and... Read More
Food addiction isn't a problem. Pretending like you can't live... Read More
It is always amazing to me when I find a... Read More
For decades science has been looking for the answers to... Read More
They sit left behind on relish trays. They're often by-passed... Read More
It's really hard to believe that something could be worse... Read More
What is Cholesterol?Before we go into how to reduce your... Read More
I had finally come to a place in my life... Read More
Manganese is a metallic mineral that was discovered by a... Read More
Random thoughts taken from valuable sources, what many nutrition experts... Read More
The problem with sugar is that it doesn't contain any... Read More
With new research, new products and new skin protection advice... Read More
When Helen Boardman was still a girlish 99, she fell... Read More
(ARA) - By now you probably think you've heard all... Read More
Our diet is an essential factor for the formation of... Read More
Your face turns flush and your skin starts to itch.... Read More
If you want to build muscle, lose body fat or... Read More
When it comes to food, we can't ignore the facts... Read More
Scandinavian fishermen are a healthy bunch. It had long been... Read More
Here's food for thought! Did you know the average restaurant... Read More
Heart disease results when plaque builds up inside the arterial... Read More
residential cleaning services Arlington Heights ..About 12.6 million Americans currently have heart disease.1.1 million Americans... Read More
Many of us sprinkle oregano on our pizza and stews... Read More
Health is the thing. And no matter how many ways... Read More
Your healthOrganically grown fruit and vegetables are not covered in... Read More
If you do not take time to stand back at... Read More
Since Dr Basant Puri, a consultant psychiatrist and senior lecturer... Read More
With new research, new products and new skin protection advice... Read More
Random thoughts taken from valuable sources, what many nutrition experts... Read More
I spent a few days at a resort in Mexico... Read More
Remember the old adage, you are what you eat? The... Read More
AgingHow did aging appeared?If mechanism of Death was chosen by... Read More
What are Glyconutrients? Glyconutrients are eight newly discovered biologically-active sugars... Read More
Nutrition usually only comes up when people are finally deciding... Read More
Here's something you probably don't know. The fruit and vegetables... Read More
While there are many effective ways to get more energy... Read More
Established in 1989 by Stephen DeFelice, "Foundation for Innovation in... Read More
Many people use sugar as medicine. Sugar tends to change... Read More
It's 5:30 p.m. and you're heading home after a long,... Read More
Milk is highly underrated. Experts say, America finds itself in... Read More
Whatever diet you choose to live by, the food you... Read More
Eating healthy is fast becoming a way of life. American's... Read More
Here is a continuation of the light and darkness metaphor:... Read More
You can eat whole flax seeds but you need to... Read More
Bread is one of the oldest known recipes to man.... Read More
In parts 1-6 of this series of articles titled "Take... Read More
Nutrition |