Diet Tips for Preventing High Cholesterol Levels
Current stressed lifestyles and rushed, unhealthy diets are important promoters of high cholesterol levels in the body. We should always remember that the first step toward recovering our health and treating any medical problem should be an evaluation by a qualified specialist (I do recommend consulting a good cardiologist for treatment of cholesterol problems.)
This week I had my annual cardiological checkup. These tips expand on the recommendations of my cardiologist, and they could prove useful for keeping low cholesterol levels and, in general, a healthy lifestyle. Basically, we should start out by adopting better nutritional habits, including the following:
Eat more fiber and fruits, vegetables and whole cereals (maize, rice, wheat, sorghum, etc) because they promote lowering of bad LDL cholesterol levels, without affecting good HDL cholesterol. Prefer vegetables to fruits, though, because the latter usually contain higher concentrations of sugar. On its side, whole grains may be nutritionally superior to refined grains, and richer in fiber, some proteins, antioxidants, minerals and vitamins. By the way, did you know that “cereal” derives from “Ceres”, the name of the pre-Roman goddess of harvest and agriculture?
Prefer foods rich in polyunsaturated fatty acids (PUFAs), such as Omega 3 (ω−3). The healthiest foods rich in ω−3 fatty acids are flaxseeds, walnuts and cold water oily fishes such as salmon, herring, mackerel, anchovies and sardines. Eggs are also a source of ω−3. By the way, did you know that eggs from chickens fed corn have one-tenth the ω−3 in them as eggs from free-range chickens that eat greens and bugs? On September 8, 2004, the U.S. Food and Drug Administration gave qualified health claim status to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) ω−3 fatty acids, stating that “supportive but not conclusive research shows that consumption of EPA and DHA ω−3 fatty acids may reduce the risk of coronary heart disease.”
Prefer olive oil. This oil contains linoleic acid, another PUFA which could keep cholesterol from reaching higher levels, and some healthy monounsaturated fats. Extra-virgin olive oil contains no more than 0.8% acidity, has no refined oil and exhibit a better taste. Note that PUFAs, unlike saturated fats, are liquid at room temperature and remain liquid when refrigerated. On the other hand, monounsaturated fats, found in olive oil, are liquid at room temperature, but harden when refrigerated. When eaten in reasonable amounts, each type of fat can contribute to health. However, remember that no excess is good.
Consume soy-rich foods. Therefore we should favor whole soybeans, soybean milk and the delicious Tofu. Soy is a great source of complete proteins and a substantial provider of ω−3.
Reduce consumption of red meat and sausage. Meat is commonly identified as a major source of dietary cholesterol, so we should reduce the amount we use for cooking. Some people prefer to remove meat completely from their diet, though.
Foods rich in simple sugars, refined flour and trans-fat (mostly those present in sweets, margarine and fries) should be removed from the diet. Refined sugars and flour have lost plenty of its important nutrient and frequently have to be enriched. Unlike other dietary fats, trans fats raise levels of bad LDL cholesterol and lower levels of good HDL cholesterol. Also avoid junk food.
Don’t abuse of salt. There is important evidence of an association between dietary salt intakes and increases in blood pressure.
Limit alcohol, tobacco and coffee. Reasonable amounts of these may prove healthy or tolerable, but don’t exceed.
Finally, other important factor is regular exercise, but this must be done only under medical supervision and advice. Remember that you must follow your doctor guidelines strictly.
48 comments
[...] ChristinenHNote that PUFAs, assorted supersaturated fats, are liquefied at live temperature and rest liquefied when refrigerated. On the added hand, monounsaturated fats, create in olive oil, are liquefied at live temperature, but alter when refrigerated. … [...]
[...] Original post here [...]
[...] workoutebooksnHLimit alcohol, baccy and coffee. Reasonable amounts of these bush found prosperous or tolerable, but don’t exceed. Finally, added primary conservative is straight exercise, but this unoriginality be ended inner baritone investigating fault and advice. … [...]
[...] recipemanianHFoods dowse in eventual sugars, cultured flour and trans-fat (mostly those inform in sweets, marge and fries) should be extreme from the diet. Refined sugars and flour impact forfeited plentitude of its primary concern and ofttimes impact to … [...]
[...] airforcewifenHThese tips add on the recommendations of my cardiologist, and they could found multipurpose for control vocalist sterol levels and, in general, a prosperous lifestyle. Basically, we should advise conceive by adopting meliorate nutritional habits, … [...]
[...] Bev SklarnHCurrent onerous lifestyles and rushed, unhealthful diets are primary promoters of panoptic sterol levels in the body. We should ever name that the prototypal movement toward displeased our upbeat and treating whatever investigating travail should … [...]
[...] thehealthsalonnHThere is primary deposit of an connective between schedule salt intakes and increases in murder pressure. Limit alcohol, baccy and coffee. Reasonable amounts of these bush found prosperous or tolerable, but don’t exceed. … [...]
[...] Diet Tips for Preventing High Cholesterol Levels [...]
[...] unknownnHThese tips add on the recommendations of my cardiologist, and they could found multipurpose for control baritone cholesterin levels and, in general, a prosperous lifestyle. Basically, we should advise conceive by adopting meliorate nutritional habits, … [...]
Wow, very comprehensive you guys! The information provided by you is very excellent. I got good knowledge from your summery.It is very useful and helpful for every one.Recently i visited one site related to your site that gives the information about food and recipes
[...] Money. Development. presents Diet Tips for Preventing High Cholesterol Levels posted at Life. Money. Development A neat collection of diet tips for keeping cholesterol in [...]
[...] Emotions for Increased Sales Letter Pull posted at Rebecca Dean. Life. Money. Development. presents Diet Tips for Preventing High Cholesterol Levels posted at Life. Money. [...]
[...] Diet tips for Preventing High Cholesterol Levels by Max Herrera, a Venezeulan traveller [...]
[...] Money. Development. presents Diet Tips for Preventing High Cholesterol Levels posted at Life. Money. Development., saying, “A neat collection of diet tips for keeping [...]
[...] Money. Development. presents Diet Tips for Preventing High Cholesterol Levels posted at Life. Money. Development., saying, “A neat collection of diet tips for keeping [...]
[...] Money. Development. presents Diet Tips for Preventing High Cholesterol Levels posted at Life. Money. Development., saying, “A neat collection of diet tips for keeping [...]
[...] Money. Development. presents Diet Tips for Preventing High Cholesterol Levels posted at Life. Money. Development., saying, “A neat collection of diet tips for keeping [...]
Thanks so much for contributing this post to The Seventh Day: Tenth Edition blog carnival at On the Horizon! Stop by and check out the other excellent submissions!
Great list to healthy living.
Thanks for participating in MIFS.
Thanks for participating in this week’s Carnival of Family Life, hosted at Discussing Autism. The Carnival will be live tomorrow, so stop by and enjoy some of the other many articles contributed this week!
Interesting in hosting? Check out the schedule at Colloquium and let me know which week interests you!
JHS
Colloquium
[...] Money. Development. presents Diet Tips for Preventing High Cholesterol Levels posted at Life. Money. Development, saying, “A neat collection of diet tips for keeping [...]
[...] posted at Paula G. Web Design. Great colours on her blog! Life. Money. Development. presents Diet Tips for Preventing High Cholesterol Levels posted at Life. Money. Development., saying, “A neat collection of diet tips for keeping [...]
The LinkedIn Carnival is now up at http://soho-life.com/blog/2008/03/03/linkedin-bloggers-carnival-march-2008/
[...] Money. Development. presents Diet Tips for Preventing High Cholesterol Levels posted at Life. Money. Development., saying, “A neat collection of diet tips for keeping [...]
[...] Money. Development. presents Diet Tips for Preventing High Cholesterol Levels posted at Life. Money. Development., saying, “A neat collection of diet tips for keeping [...]
[...] Diet Tips for Preventing High Cholesterol Level | Life.Halcode [...]
[...] Money. Development. presents Diet Tips for Preventing High Cholesterol Levels posted at Life. Money. Development., saying, “A neat collection of diet tips for keeping [...]
HI! Great post! THanks for sharing.
I’ve posted who’s hosting next and asked a question, so please come leave your feedback!
MJ
[...] Money. Development. presents Diet Tips for Preventing High Cholesterol Levels posted at Life. Money. Development., saying, “A neat collection of diet tips for keeping [...]
[...] [...]
[...] Money. Development. presents Diet Tips for Preventing High Cholesterol Levels posted at Life. Money. [...]
[...] WordpressThemednHCurrent onerous lifestyles and rushed, unhealthful diets are primary promoters of panoptic sterol levels in the body. We should ever name that the prototypal movement toward displeased our upbeat and treating whatever investigating travail should … [...]
[...] Money. Development. presents Diet Tips for Preventing High Cholesterol Levels posted at Life. Money. Development., saying, “A neat collection of diet tips for keeping [...]
[...] Money. Development. presents Diet Tips for Preventing High Cholesterol Levels posted at Life. Money. Development., saying, "A neat collection of diet tips for keeping [...]
[...] Money. Development. presents Diet Tips for Preventing High Cholesterol Levels posted at Life. Money. Development., saying, "A neat collection of diet tips for keeping [...]
[...] Money. Development. presents Diet Tips for Preventing High Cholesterol Levels posted at Life. Money. Development., saying, “A neat collection of diet tips for keeping [...]
You forgot about lowering stress. I’m including you anyway in Obsession! People could be a lot more obsessed about health.
[...] Money. Development. presents Diet Tips for Preventing High Cholesterol Levels posted at Life. Money. [...]
[...] Life. Money. Development. looks at Diet Tips for Preventing High Cholesterol Levels [...]
[...] Diet Tips for Preventing High Cholesterol Levels Current stressed lifestyles and rushed, unhealthy diets are important promoters of high cholesterol levels in the body. We should always remember that the first step toward recovering our health and treating any medical problem should … [...]
Thanks for posting in this week’s Life Lessons of a Military Wife Carnival #8!
http://lifelessonsmilitarywife.blogspot.com/2008/04/life-lessons-of-military-wife-carnival.html
We just posted the April edition of The Blog Carnival of Christian Family Information Exchange including this article as a recent posting. To view click here: http://olinepublishing.blogspot.com/2008/04/april-edition-of-blog-carnival-of.html
Naturally, any promotions of this edition will benefit the both of us and will be appreciated. Thank you and keep posting. God bless!
[...] Money. Development. presents Diet Tips for Preventing High Cholesterol Levels posted at Life. Money. Development., saying, “A neat collection of diet tips for keeping [...]
I was so happy to see that taking statin drugs like Lipitor and Zocor were not part of your solution to lowering cholesterol. Diet and exercise should always be your first line of defense. Here are a few entries about cholesterol from my blog.
http://aiminghigher.blogspot.com/2008/03/debunking-cholesterol-myth.html
http://aiminghigher.blogspot.com/2006/05/cholesterol-conspiracy.html
[...] health may also keep the prostate healthy. Regarding this conclusion, our previous post on keeping low cholesterol levels may provide some help. However, I always like to remember that the first step toward treating any [...]
[...] Money. Development. presents Diet Tips for Preventing High Cholesterol Levels posted at Life. Money. Development., saying, “A neat collection of diet tips for keeping [...]
If you really want to energize your diet and create a healthier routine for your family, consider skipping dessert all-together and heading outside for a group walk, bike ride or even a game of Frisbee or volleyball. Not only will you be setting a healthy example for the rest of your family, but you’ll also grow stronger as a family unit while spending quality time together.
[...] Money. Development. presents Diet Tips for Preventing High Cholesterol Levels posted at Life. Money. Development., saying, “A neat collection of diet tips for keeping [...]
Leave a Comment