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An Easy To Understand Free List Of Low Cholesterol Foods

Recently I was searching for a free list of low cholesterol foods and to my surprise there didnâ??t seem to be much straightforward information on this subject. So I thought maybe it might be time to conjure up a list of my own that others might be able to use in their cholesterol reduction plans.

First it is important to point out that foods high in saturated fats will not make it onto our list. So if you are expecting to find butter and full fat dairy products you should stop reading now.

O.K., so most of you are ready to give up your butter, full fat milk, ice cream, and cheese. Donâ??t cry, I love them too! And if you do shed a tear or two thatâ??s alright, old habits die hard.

Our first baby step on our free list of low cholesterol foods is to find oils which we can implement that will not blow the roof off of our next cholesterol test. Our goal here is to first determine which oils to avoid and next determine which ones are the lowest in dreaded saturated fat. The ones that make it to hall of shame for healthy cholesterol are coconut oil (92% saturated fat) and palm oil (52%). So if your nightly meal consists of a coconut oil and palm oil meatloaf you know what you need to do! Now letâ??s look at the oils that will make it to the top of our list. They are canola oil (7% saturated fat), safflower oil (9%), corn oil (13%), and olive oil (14%).

Now for the shocker, olive oil is going on our free list of cholesterol foods! You are rolling your eyes thinking the author may have had one too many cups of coffee, and maybe your right, but nevertheless olive oil is still going on the list.

The reason is olive oil contains a powerful mix of antioxidants that actually lower dangerous LDL (bad cholesterol) while leaving HDL (good cholesterol untouched). And get this, recent studies suggest that extra virgin olive oil (about 2 teaspoons a day) can have an even greater benefit. One of the advantages of olive oil is its diversity in cooking. You can sauté low fat vegetables in it, or mix it with vinegar for a very low fat salad dressing.

Our next selection is that delicious family favorite of oatmeal. But doesnâ??t oatmeal taste like cardboard! And havenâ??t we already excluded my beloved butter and full fat milk! The answer is yes and yes, but donâ??t despair. Oatmeal contain soluble fiber which is considered by many to be the number one cholesterol busting food and thus landing oatmeal on our free list of low cholesterol foods. Now if oatmeal/cardboard is not your favorite take heart, soluble fiber is also found in prunes, barley, kidney beans, apples, and pears. Soluble fiber works by reducing the absorption of cholesterol in the intestines.

Third and our final entry into our free list of low cholesterol foods is the pomegranate. The pome what! Perhaps, you may not have heard of this fruit but it is one worth remembering. As a child I had one of these bushes in my backyard and found them to be quite delicious, not knowing that pomegranates are higher in beneficial polyphenols, the antioxidant compounds that lower cholesterol, than the current favorites of red wine, blueberry juice, cranberry juice, green tea, black tea, and orange juice.

What Next? I hope you have found this free list of cholesterol lowering foods helpful but when you get right down to it lowering cholesterol, in most cases, is about changing old habits, adopting new healthier habits, and enlisting the help of convention medications such as statins or natural cholesterol reducing remedies if needed. Put simply, this basically means finding ways to increase HDL (good cholesterol) and decreasing LDL (bad cholesterol levels) either through diet and/or supplementation.

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Sensible Information For Putting Together Low Cholesterol Diet Menus

You probably already know that eating large portions of certain foods increases the cholesterol floating around in your blood and raises your chances of heart attack, stroke, and coronary artery disease. You have read about how cholesterol, and possibly the amino acid homocysteine, rough up the lining of the arteries, creating small cracks and crevices snagging that happy go lucky cholesterol as it floats by, which in turn grabs other particles floating through your blood. The end result are piles of artery blocking plaque. Are you losing your appetite for that desert containing four sticks of high saturated fat butter?

Another factor to take into account in building our low cholesterol diet menus is whether particular foods will increase HDL (good cholesterol). HDL is like the policeman always on the beat trying to keep LDL from stashing his stolen goods in the arterial wall. He is vigilant but sometimes there simply aren’t enough good cops to keep up with the bad cholesterol. So a major consideration in our low cholesterol diet menus is to make sure we include foods that raise HDL/good cholesterol levels.

But that is not all! Some experts suggest that saturated fats are the biggest contributing factor in runaway cholesterol levels. One rule that many nutritional specialist follow is the 30-10-100 rule. Translated this means each meal should contain less than 30 percent fat, leaning more toward unsaturated fat. Should contain less than 10 percent saturated fat, and should contain less than 100 mg of cholesterol. Some liberty can be taken in presenting a low cholesterol diet menu by adding food shown to be particularly helpful in raising good cholesterol levels (avocados, olive oil, walnuts).

Now the guidelines above are pretty rigid and require portion control especially in the meat department. Here are some examples based on a four ounce serving: chicken (white meat) 95 mg, chicken dark meat 104 mg, turkey (white meat) 78 mg, turkey (dark meat) 96 mg., very lean beef (78 mg), and duck 112 mg.. So it goes without saying that you should duck the duck in favor of very lean beef or white meat turkey. A 3 or 4 oz serving of fish is perhaps a better alternative due to high concentrations of omega 3 and omega 6 oils. Heart and artery protecting oils.

Next we add the side dish or dishes. Steamed vegetables should be a big part of most of our low cholesterol diet menus. Vegetables contain only traces of fat, and most of that is unsaturated. Greens, particularly kale, broccoli, and to a lesser degree squash and green beans are all excellent choices. Brown rice can be substituted or added to add a little variety.

Side salad: A side salad works well as long as it isn’t drowned in dressing and/or croutons. A side salad spiced up with fruit and/or uses lemon juice as a dressing can be a good addition. You might also consider making your own low fat dressing using lemons, vinegar, olive oil, and a dash of garlic.

In summary, as I am sure you have noticed that deserts aren’t listed. Deserts should be looked upon as guilty pleasures, used once in a while in small portions, if at all.

Additionally, many health minded individuals have added natural cholesterol remedies in addition to their heart healthy diet choices in an attempt to lower cholesterol levels down to that magical 200 mg/dl level. Natural cholesterol remedies are considered safe, and are an extra cholesterol fighting tool worth considering.

Healthy Cholesterol Levels

Before you start eating your favorite, you might want to know whether you’re having too much cholesterol. Few years ago, many were not aware what cholesterol level is but with all the information everywhere people are becoming aware how their cholesterol levels affect their lives. You have to remember that you are what you eat and what you eat has something to do with your cholesterol. What is cholesterol? How will you know if you have a healthy cholesterol level?

Cholesterol Is…

Cholesterol is a type of lipid needed in all the vital functions of the body. Every single one of our cells is surrounded by cholesterol and its job is to insulate our nerve fibers. By insulating the nerve fibers, the cholesterol ensures that the nerve signals are traveling properly which is extremely important. Cholesterol also produces hormones which are used to carry specific signals around the body.

Too much cholesterol in the body would increase your chances of heart disease. If you have a high cholesterol level, you should bring it down. Even though cholesterol is essential for our bodies to function properly, still it should be controlled properly.

What Is Your Cholesterol Level?

How do you know if your cholesterol levels are high? You have to consult your doctor let you know exactly what your cholesterol level is. Knowing your levels is not really enough to tell whether or not you have a risk of heart disease, you need to find out what your Lipoprotein levels is.

Lipoproteins are molecules which are especially designed to carry cholesterol around the body. They are important because they control exactly how much cholesterol is in your body. Now, there are two main types of Lipoproteins:

• High Density Lipoproteins

• Low Density Lipoproteins

The one which you really need to be aware of is Low Density Lipoproteins. A high level of Low Density Lipoproteins means that you have a bad cholesterol that here is too much of it to build up. High Density Lipoproteins means good cholesterol that they are used to carry cholesterol away from cells and to the liver.

The complicated thing about cholesterol is the right level you should belong. The doctor has the ability to tell you how low your cholesterol levels should be. The average person usually should have around 4.0mmol/l but if you have a low density lipoprotein count, then you should have around 2.0mmol/l. As mentioned, however, each person is different so you need to get your levels checked to see exactly what you should be aiming for.

Cholesterol is important and you should know what levels you have for you to know what you can do about it. More and more people are developing heart disease due to high levels of cholesterol so it is advisable to go to your doctors to know your cholesterol level.

There are many ways to improve your cholesterol level. Eat healthy food that can help lower your LDL cholesterol level. With a healthy diet, your body is protected from the damaging effect of cholesterol. You should quit smoking, lose weight and exercise to raise your HDL cholesterol level.

Following a healthy low fat diet can lower cholesterol levels. If healthy eating and exercising don't work after about six months, consult your family doctor of the medicine to lower your cholesterol level.

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Proactol™ can help you trim down your dietary fat intake by up to 28%. It is a clinically proven fat binder that helps you to lower your blood cholesterol level by slowing down your glucose absorption.

Health experts recommend people to have healthy lifestyle with plenty of exercise and a balanced diet. Proactol™ is here to provide you the healthy life you want to achieve.

Unlocking Some Of The Secrets Of Low Cholesterol Diets

Certainly there are plenty of low cholesterol diets claiming to have the secret to lowering cholesterol. But when you get right down to it controlling cholesterol is about reducing the consumption of saturated fat and trans fatty acids.

Saturated fats: By now most people have heard of saturated fats and realize they should be avoided, or at the very least dramatically reduced,  as part of any heart healthy diet. Fats that are solid at room temperature consist mainly of saturated fat. Marbled meats, duck, poultry skin, butter, and cream are loaded with artery clogging saturated fats and should not be a part of low cholesterol diets. The amount of saturated fat consumed can be more dangerous to blood cholesterol levels than cholesterol in foods such as egg yolks. Additionally, coconut and palms are loaded with saturated fats and should be avoided altogether.

Trans-fatty acids: While most have heard of avoiding saturated fats many have not heard of the dangers of trans-fatty acids. These fats are made in the hydrogenation process that solidifies liquid oils for use in preparation of many types of food products. Trans fatty acids can play a major role in elevating bad cholesterol (LDL), which promotes clogged arteries and ultimately increases the risk of heart disease. Sources of trans fatty acids are deep fried foods, crackers, doughnuts, cookies, and stick margarine.

Low cholesterol diets should contain no more than 10 percent saturated fat and little or no trans fatty acids. Next why don’t we move on to a few little known ideas, along with a couple you may already know, for achieving overall success in the area of low cholesterol diets.

*Wash ground meat: Do what! I recently bought a package of ground turkey that was labeled 43% less fat than beef. Upon examining the label it became clear it must be being compared to a cow that had been on a butter binge for most of its life. This supposed heart healthy alternative contained 25 percent saturated fat. My answer was to cook the meat then place it in a strainer to let the liquid run off. After five minutes or so run hot water over the ground beef to get rid of any additional fat.

*Cool before eating: Cool soups, chili’s, and gravies to allow saturated fat to congeal on top, then simply spoon it away and reheat. Every tablespoon of fat eliminated will save 100 calories along with the excess saturated fat and cholesterol.

*Low fat or no fat: When given the choice, choose low fat or fat free cheese, sour cream, salad dressing, milk, and mayonnaise.

Skimp on the meat: Meat serving size should be lean cuts limited to a deck of playing cards. Better yet, substitute fish high in omega 3 oils such as salmon, mackerel, and albacore tuna. 

*Learn to love olive oil and/or canola oil: Find recipes or substitute olive or canola oil instead of high saturated and trans fat options such as palm oil, lard, shortening, or butter.

In summary, effective low cholesterol diets don’t have to be made up of some hidden secret lost for the last ten thousand years only to be revealed today for your benefit. In fact, some of the most successful low cholesterol diets simply involve making heart healthy choices through common sense and becoming an expert label detective.

Additionally, many natural health minded individuals have found success by combining low cholesterol diets with natural cholesterol remedies. This powerful combination has helped many reach their cholesterol reduction goals, and is a natural cholesterol reduction plan worth considering.

First Check, Home Test Cholesterol 1 – Kit sku790634

Product Description
SKU NUMBER: 790634The Mininimum EXP date on product:1year.TITLE DESCRIPTION: First Check, Home Test Cholesterol 1 - KitMANUFACTURER:WORLDWIDE MEDICAL.PRODUCT DESCRIPTION:Provides immediate, preliminary information about your total cholesterol level. Kit contains: 1 test device; 1 cholesterol result chart; 1 finger stick device; 1 gauze pad; 1 bandage; 1 instruction brochure.SUGGESTED USE:Read enclosed instructions before use.CAUTION:For external use only. Not for us... More >>

First Check, Home Test Cholesterol 1 - Kit sku790634

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