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.
Rob D. Hawkins is an enthusiastic advocate for the use of natural health products and natural living with over 10 years
experience in the field.
Learn more about natural remedies and natural health at
Purchase Remedies.com
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Eating Tasty Foods-Low Cholesterol Diet Food
For most people, eating foods low in cholesterol to maintain their normal cholesterol level is a daunting task. Primarily, because they simply donâ??t know what kind of food they need to eat to lower their cholesterol level. There are a lot of food types available, and contrary to what most think, they are still very tasty and could still offer the taste bud tingles that other, unhealthy food could offer.
The first kind of foods low in cholesterol is fish. Fish contains high amounts of Omega-3 fatty acids. These fatty acids lower the risk of heart disease and lower blood pressure, reducing the bad effects of cholesterol, and of course, lower cholesterol levels.
Certain kinds of Omega-3 fatty acids such as Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA) can only be found in the fat of seafood such as salmon, albacore, tuna, herring, trout, and mackerel.
Fish is certainly a tasty food if cooked right, and recipe books can attest to how good fish dishes can taste. And in addition, fish does not only do wonders for your cholesterol levels, but it also helps in maintaining good eyesight and the health of your nervous system.
Similar to fish, nuts also contain significant amounts of Omega-3. Specifically, nuts like almonds and walnuts help lower cholesterol. Not only do nuts lower the bad cholesterol, they also provide good cholesterol for your body, helping it function even more efficiently and keeping your health at its optimum. Plus, nuts are very delicious, and you can eat them practically anywhere out of the small packs they usually come in.
It may be debatable whether lean red meat is a low cholesterol food. Most people say that red meat is very unhealthy because it is high in both fat and cholesterol. That is true, actually â?? but if you take away the fat of the red meat, then what you have left is a healthy, low cholesterol meat that would help you in your diet. Lean red meat is low in saturated fat and at the same time is an excellent source of other vitamins and nutrients such as Vitamin B12, protein, zinc, and iron. Lean red meat is often used for gourmet recipes, as it retains the meaty flavor while being very healthy.
Of course, you can never leave out fruits and vegetables. They are always high in vitamins and nutrients, but some go as far as lowering your cholesterol. Fruits such as apricots, apples, and oranges and vegetables such as sweet potatoes and cabbages contain high amounts of soluble fiber and pectin. Both of these have been proven to maintain cholesterol at a low level. Fruits and vegetables, particularly those mentioned, are well loved and can be eaten by themselves or mixed as parts of bigger dishes.
Eating cholesterol free foods, low cholesterol foods-both of them do not have to be all tasteless. The foods mentioned are all intricate parts of gourmet dishes, and can be cooked to rival or even surpass the exquisite taste you get from unhealthy food. It wonâ??t be much of a sacrifice to eat this food, if it would mean keeping your body healthy.
For more information and help, you might want to visit: foods low cholesterol.
Vincent Siew markets a product for people who worry about having a stroke or a heart attack because they have high cholesterol like he used to have. Do you know anyone who might like to know about a product like that? Tell him or her to find out more about it today: For more information and ideas, please visit his website at: http://www.thenaturalloweringcholesterol.com
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