Foods That Lower Cholesterol

The key to reducing cholesterol absorption is reducing saturated fats in your diet and replacing these with foods that are rich in unsaturated fats (both monounsaturated and polyunsaturated)

Vegetables and legumes

Very important for overall health and wellbeing are vegetables and legumes such as kidney beans, split peas and lentils. Fresh vegetables may be inconvenient since we all lead busier lifestyles. On the other hand, in this case, great sources of fiber, folate and antioxidant vitamins can be fresh frozen or canned vegetables for quickness. In your diet, it is also important to include plenty of orange and yellow colored fruits and vegetables. In order to naturally boost your carotenoid intake you can eat carrots, pumpkin and capsicum. You can enjoy these vegetables micro waved, steamed, raw or baked in a little oil.

Meat, fish, poultry and alternative products

Often, the bases of our main meals are products such as meat, poultry, fish and alternative products such as eggs. Remember to choose leant cuts of meat that are trimmed of all fat when you are at the butchers or supermarket. Also, remember to have chicken with the skin removed. Your saturated fat intake will be minimized by choosing lean meats. Meats often bought at the deli such as salami and sausages are tasty but they are very high in fat and especially in saturated fat. The intake of these is best to be limited.

At least twice a week, try to have a fish dish. A great source of omega-3 fats (or unsaturated fats - monounsaturated and polyunsaturated) are oily fish such as sardines, tuna, mackerel and salmon. Try canned fish (in olive, sunflower or canola oil) if you cannot get to your fishmonger or simply find reduced fat varieties.

Dietary cholesterol is contained in foods such as prawns and eggs. Our bodies respond differently to the cholesterol in food. Cholesterol-containing foods need to be avoided by some people that are more sensitive to dietary cholesterol. Before removing any foods from your diet, it is highly recommended that you check with your healthcare professional.

Dairy products

Great sources for calcium are milk, yogurt and cheese. Calcium is important for maintaining strong bones and teeth. It is important to not cut this food group completely from your diet, even though it has been thought for a long time that diary products are high in saturated fats. Instead of eliminating them from your diet you can choose to replace full fat products with low or reduced fat variants.

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Atkins Diet Facts - How the Atkins Works

Since its release, Dr. Atkins' New Diet Revolution has sold millions of copies. The promise of fast weight loss without having to suffer through the usual low-fat, low-calorie, low-taste, diet that overweight people were used to, generated widespread appeal. However, that appeal wouldn't have lasted over the years if the diet didn't work. The fact is, that the Atkins Diet does work. How and why it works, however, aren't as magic as it all sounds.

Atkins Diet History - Millions of Dieters Say It Works and Shed Hundreds of Pounds

When Doctor Atkins' book first landed in bookstores around the country, plenty of people bought it. It seemed that any new diet fad that came along got a million desperate people to try it. Unfortunately, most of the diets didn't work. Fad diets had a way of creating yo-yo dieters who lost a lot of weight at first, and then put it all back on once they stopped the extreme diet regimen that was prescribed. But, there was something different about the Atkins diet. It worked; and it kept working. People who could never lose weight before were suddenly losing ten, twenty, or even a hundred pounds, all because of the Atkins Diet.

The Atkins Diet created an entire new industry. It spawned thousands of Atkins Diet foods, Atkins cookbooks, guides, and more. The legions of Atkins followers looking for no-carb meals even changed the restaurant industry. Everything from fast-food places, to chain restaurants, to fine-dining establishments all started offering low-carb or no-carb meals to satisfy the demands from diners who got tired of ordering their hamburger with no bun.

The diet created by Dr. Atkins also generated plenty of controversy. Nutritionists claimed that it was difficult or impossible to get the required daily nutrition from the diet prescribed by Doctor Atkins. Heart doctors and medical researchers worried that huge waves of Americans eating even more red meat was a recipe for heart disease, high cholesterol, and heart attacks. There were even rumors that Atkins himself grew fatter and less healthy until he was grossly obese at the time of his death.

Despite these urgent, and sometimes overblown, warnings, people kept using the Atkins diet and its low-carb derivitaves like the Zone Diet, the Mediterranian Diet, and the South Beach Diet, for one simple reason: the diet worked and people lost weight.

How Atkins Works - Why Low-Carb Diets Shed the Pounds When Nothing Else Works

The most incredible thing about the Atkins' diet was its success ratio. People who could never lose weight before were able to drop pounds like water. Even people who weren't overweight could use Atkins to drop those last 5 or 10 pounds. Even Hollywood celebrities began admitting that they were using the Atkins Diet and then later, other forms of low-carbohydrate or zero-carbohydrate diets.

What makes low-carb diets so powerful as weight-loss tools?

Is it there some internal biology at work as their authors claim? Is there really some truth to the fact that people from Mediterranean areas are seldom obese despite eating a very high fat diet? Did science get it all wrong before? Was there a national conspiracy to force people to eat boring, healthy foods?

Whether any of the above are true is open to significant debate. Ironically, none of them have anything to do with why Atkins works and why all the other low-carb diets work.

Low-Carb Diets The Ultimate Marketing Spin

If a low-carb diet is not a superior biological way of eating, then why do people using the Atkins diet or South Beach Diet or Zone Diet lose so much weight?

In a word, marketing. Or, to be more specific, very clever spin and diversion.

The diets that came before Atkins all suffered from the same thing, they told people what they could NOT eat. Where the Atkins diet was able to succeed was that it turned this paradigm on its head. Instead of telling people what they couldn't eat, he told them what they COULD eat, and he told them that they could eat bacon.

If you ever talked to anyone who was on the Atkins diet, they all inevitably told you the same thing. They said that with this new diet they were on, they could eat bacon! It was like they were quoting the book. They may have gone on to mention other foods that they could eat as well, foods like fried chicken, meatballs, and all kinds of great tasty foods that had been banned before. Then, at the end, as if it were just some afterthought, they said that the only thing they couldn't eat was carbohydrates.

Ironically, the reason low-carb diets like Atkins are so successful is that eliminating carbs actually has the effect of eliminating all of the same things are forbidden on a regular diet. It just does it in a much nicer way, and then they throw dieters a bone: don't worry, you can still eat bacon.

Most diets are overly strict. They attempt to eliminate every food that might in some way create weight gain, no matter how small of a contributing factor it is. The fact is that few people who are overweight are obese because they eat too much steak, or too much chicken. They are overweight because they eat too much chips, and candy, and donuts, and muffins, and deserts, all of which are clearly banned in regular dieting AND on the low-carb diets.

As it turns out virtually every one of those over-eaten empty calorie foods that have turned Americans into the fattest nation on the planet have one simple thing in common: they all have plenty of carbs. That isn't surprising considering that sugar has carbs. Bye-bye sweets. Also high in carbohydrates are those empty calorie appetizers and snacks that everyone forgets about when they count calories, things like bread sticks, buns, and even those low nutrition starches like potatoes and rice.

In the end, the Atkins diet wasn't a new revolution after all. It was the same advice fat people always were given. All the changed was the wording. Instead of being told to eliminate sweets, candy, desert, soda, juices, coffee creamer, muffins, donuts, and so on, the "new revolution" told them the exact same thing, but with the more scientific sounding phrase, "Eliminate carbs."

The only true difference is that the Atkins' New Diet Revolution didn't overreach by also trying to prohibit those other things that could be diet busters like bacon, beef, and pork. This was the genius behind low-carb dieting. As it turns out, things like meat, are self regulating. It just isn't desirable to eat 5 steaks, even if you can. But, all of those "sneaky" things that keep people fat when they are trying so hard to lose weight get caught up in the net of "things with carbs."

Instead of having to tell people to look at the label's fine print and avoid foods with high-fructose corn syrup, they just had to look at the bold numbers on the top of the legally required nutritional information label. Since high-fructose corn syrup has plenty of carbs, the foods it is in are eliminated automatically. Same thing with sneaky diet-busters like fruit juices (healthy, but only in smaller quantities), muffins (just because someone brought them to the meeting doesn't mean they don't count), butter (carbs, carbs, carbs), and even a lot of those fats that nutritionists worried about (olive oil has no carbs, but most fryer oil has tons).

In the end, the secret to diet success it seems was simplicity. No points, no calculators, not long lists of do's and dont's, just a simple one liner to guide dieters to weight loss. Don't eat carbs.

Brian Nelson is a professional freelance writer based in Denver, CO. He writes a blog about how to makemoneywritingonline.com earn money writing online, and also writes about being an entrepreneur and owning his own arcticllama.com/blog freelance writing business with the company he co-founded called Arctic Llama, LLC.

Glycemic Index Diet Plan

The glycemic index diet plan is one of the most popular diet plans among overweight people. If you are looking for a way to reduce your weight efficiently, the glycemic index diet plan will suit you. There are many benefits of eating a low carb diet. You will be able to reduce the sugar level in the blood stream. If you are a diabetic, a low carb diet will help you to maintain your sugar level and control the diabetes condition.

If you are persistent with the glycemic index diet plan, you will also be able to reduce your cholesterol level. The amount of good cholesterol, which is high lipoprotein cholesterol, will increase in the blood stream. On the contrary, the bad cholesterol called low lipoprotein cholesterol will reduce in the blood stream. Besides, it can provide more satiety in your meal. You won't feel hungry quickly because the glucose level in the blood is raised slowly.

Most people eat processed foods from the supermarket. During the processing stage, the fiber and natural grains are removed. As a result, the body will digest the food at a faster rate. The faster the food is digested by the body, the sooner you will become hungry again. When you are constantly hungry, you have a tendency to eat more food and become overweight. With the glycemic index diet plan, the quality of the food you eat will improve. You will eat food that has a high amount of unrefined carbohydrate. Foods rich in unrefined carbohydrate take longer time to digest. They take longer time to digest because they are not processed. Besides, it also prevents your body from many diseases such as type 2 diabetes, diverticulosis and etc.

To cultivate a healthy diet plan, you should reference the index daily. Many websites offer glycemic index information for different kinds of foods including breakfast, bread, vegetables, snacks, fruits and staples. You should eat low and medium glycemic food often. Your glycemic index diet plan should consist of fruits such as cherries, peach, apple, and grapefruit. You can drink fruit juice as well. You should make the fruit juice yourself instead of buying packaged fruit juice.

Packaged fruit juice is processed and contains refined sugar. If you want to add sugar to your meal, you can use healthier sugar such as honey and brown sugar. Foods that are assigned with a glycemic value higher than 70 should be reduced in your diet. If you don't know how to create a low glycemic index diet plan, you can seek out a good GI guide to get tips.

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Foods To Lower Cholesterol - Types Of Food To Eat For High Cholesterol, Revealed

If you have been asking yourself about what type of foods to lower cholesterol levels should you consume on a daily basis, I can only assume that you are taking your health very seriously. So here is the good news. There is no need to travel to the jungles of Borneo to seek out a certain, exotic food to eat for high cholesterol. Every list of foods that help to lower cholesterol can be found at your local mart.

Cholesterol reducing diets does not mean liquid diets. You can be assured that there are actually numerous choices of food to eat for high cholesterol. But it is helpful to remember that a daily consumption of cholesterol is usually recommended at or below 100 milligrams per day.

Quite obviously, it is a cumbersome task to keep track of the amount of cholesterol consumed per day, so, here is a handy tip - cholesterol is found in products of animal origin. Knowing this, you can roughly gauge the type of foods that lower your cholesterol (Nutritionists recommend writing down and keeping track of your daily intake of calories, cholesterol, etc.).

Foods to lower cholesterol - Meat, Rice, Vegetables and Potatoes

As alluded to earlier, going on a cholesterol reducing diet does not mean starving yourself of the good stuff. Take meat for example. Though cholesterol is found in products of animal origin, this does not mean you have to become a vegetarian. You can reduce cholesterol levels simply by removing the fats from meat, throwing in a couple of vegetables and stir-fry them.

"But, isn't oil bad for my cholesterol," you ask? Not vegetable oils like, canola, safflower and olive oils. But, a better alternative would be cooking sprays. You can save on fats and calories with such sprays. It would be a good idea to use cooking sprays instead of oils and they do come in a variety of flavors as well.

Rice and potatoes go great with that meat and vegetable dish but why don't you substitute white rice for brown rice? Brown rice contains more nutrients. And try yams or sweet potatoes instead of white potatoes for better nutritional value as well. While you are at it, keep an eye out on your portion size. If you really want your food to help lower cholesterol, then monitor your intake of food per serving. You can be guilty of eating too much of the right foods.

Keep consumption of red meat like beef, to about once a week. Make it a habit to eat more fish, or even shellfish. You would have probably heard that shellfish is high in cholesterol but in fact, shellfish are far less rich in cholesterol and contains less fat than red meat. Chicken makes for a good addition to foods that reduce cholesterol too (just remove the skin and fats).

When you are removing saturated fat from your diet, you are not just lowering your bad cholesterol, but you are also reducing your risk of getting diabetes, digestive disorders and even certain kinds of cancer.

Foods to lower cholesterol - Soup

So many folks underestimate the power of soup when it comes to health. Soup should really be added to the list of foods that help to lower cholesterol. It is a great example of moderating your food portions as soup is usually taken with a spoon (unless you are from certain parts of Asia where drinking soup from a bowl is a sign of respect). Minestrone soup is a good way to go. Be creative with what you add to it. You can make soup a main meal by taking it with wholegrain bread.

And when it comes to vegetables, there is no shortage of variety. Nutritionists usually recommend eating vegetables of a different variety as often as possible to extract the best possible nutritional value from them. So, look up on all the different kinds of vegetables available and add them to your list of foods. If you are ever stuck on what kind of food to eat to lower cholesterol, you will never go wrong with vegetables.

Foods to lower cholesterol - Sandwiches and Salads

Who can resist a tuna or chicken sandwich? Almost everybody loves a good sandwich and it is another fantastic addition to - food to eat for high cholesterol. What will make a good sandwich even better for health is to lay that tuna or chicken in whole grain bread. Replace regular mayonnaise with low-fat mayonnaise. Sandwiches are ideal for a low-fat meal and it is so quick and easy to make. Do not overlook its simplicity. You can create a great-tasting cholesterol reducing sandwich in as little as five minutes for all the nutritional value you can get for a day.

Salads are another fantastic addition to your diet, but you should keep in mind that regular dressing and croutons are high in fat and calories. Go for the low-fat options to reap the benefits of a salad dish. Again, add a variety of vegetables with chicken or fish. Like soups, salads can be made into a main dish.

Food to eat for high cholesterol - Fibrous Food

Here is something else to think about - recent studies have shown that we need to consume at least 35 grams of fiber a day to reduce the risk of suffering from heart disease. This proves you need to consume fiber found in certain types of foods - to reduce bad cholesterol. There are so many benefits you reap from a fiber-rich diet that it is impossible to list all of them here. But, know that grabbing an apple instead of a bag of chips is a very wise choice for someone trying to eat to lower cholesterol!

How you can get more fiber into your day

Start your day off with whole-grain cereal topped with bananas, raisins and berries.
Fit more vegetables into your main meals as mentioned earlier. But to gain more fiber out of vegetables, try eating them raw, microwave or steaming vegetables instead of frying them.
Instead of juicing fruits, eat them as they are with the skin on where possible. You are extracting every bit of fiber from fruits this way. Snack on fruits instead of the usual chemically laden products. This is a great way to curb your appetite and lose weight at the same time because fiber-rich foods, such as fruits are more filling than other types of food.
Throw in beans where you can - like into soups, salads and stews.

A powerful natural source to reduce cholesterol - Garlic

Such a common spice but yet one of the most powerful natural medicines for lowering cholesterol could already be lying about in your kitchen. Studies have been proven to show that garlic has the properties to ease the damaging effects of cholesterol on your artery walls, lower cholesterol and blood pressure, stop the growth of cancer cells, fight infections and prevent heart attacks. Add to that, garlic has been proven to stop the heart from aging.

Garlic is such a powerful source of medication for lowering cholesterol and maintaining a healthy heart that it would be silly not to include this common yet wonderful spice to your daily diet. Work garlic into soups, pastas, stews whole-wheat French bread, vegetables, etc. Sometimes the most common types of food are the best types of cure.

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Cholesterol Diet Plan - You Need to Do This

If your doctor has told you to get on a cholesterol diet plan, what does that really mean? Do you have to radically change your lifestyle? The answer is no, if you use a little common sense and open your mind to new food choices.

A happinesslifetime.com low cholesterol diet plan means you need to limit foods that are high in cholesterol, like eggs, to one or two days a week. There are good egg substitutes on the market if you just have to have your fix more often in the week.

Meats that are high in saturated fats, like sausage, bacon and some cuts of beef should be avoided. Instead, try turkey or chicken; when choosing steaks at the supermarket, go for the leaner cuts.

There is help available on the internet for those pursuing a happinesslifetime.com low cholesterol diet plan. Try one of the many fine web-based diet regimens - you'll find it works much better than trying to go it alone. You can sign up for one of these programs for a very reasonable cost, follow the advice and you soon find that you've dropped that weight and your high cholesterol levels will fall, as well.

Disclaimer: This article is based on information freely available in the popular press and medical journals that deal with health. Nothing herein is intended to be or should be construed to be any sort of medical advice. For medical advice the reader should consult with his or her physician or other medical specialist.

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Get to Know Foods to Lower Cholesterol and Start Making Better Food Choices to Protect Your Health

Are you aware of the various foods available that will help you to lower cholesterol? Cholesterol levels can be easily maintained with the right food choices and a healthy diet. With so many fast food chains and instant food solutions on the market, the healthier option is usually overlooked in favor of the convenience solutions.

If you are one of the thousands of people who habitually like to stack up on junk food and processed foods which are high on fat, calories and sodium, you are at risk of developing cardiovascular conditions. You may not instantly see the effect of your bad eating habits and food choices but if you continue with your eating habits, your body can be compared to a time bomb just waiting until the time is up before it explodes or goes radically wrong. Most health practitioners will tell you that cardiovascular diseases develop silently but quickly in the body.

You may not be aware of it but right now you may already have a build up of cholesterol in your arteries. As fat continues to accumulate it may eventually block an artery and impede circulation in your body which would then manifest into several symptoms.

Arteries transport oxygen and other nutrients throughout the body via your blood. When an artery becomes constricted, or is blocked, the bodily processes are disrupted. Stroke is one of the many diseases caused by inadequate circulation and blockage in the arteries. If an artery is blocked, oxygen and nutrients may not reach the brain which would lead to nerve malfunction and eventually stroke. You may not feel it right now but unhealthy food choices will eventually take its toll in the long run.

If you are at risk of heart disease it is best to start a healthier lifestyle as early as you can. If you are not directly at risk of heart disease it is still advisable to prevent such risks from happening. Cholesterol is not harmful until there is too much of it. The best way to start controlling your levels of cholesterol is by being conscious of what you eat. What you consume greatly affects your body processes. By choosing foods for lower cholesterol, you are helping your body get rid of excess fats and keep your arteries free from cholesterol build-ups.

Load up on fiber. If you have enough fiber in your diet it helps to improve blood circulation, regular waste excretion, and weight maintenance. Take in at least ten grams of soluble fiber like oatmeal and oat bran daily. This amount can significantly lower cholesterol up to twenty-three percent. Foods high in fiber lower the amount of bad cholesterol (Low Density Lipoprotein) while maintaining the level of good cholesterol (High Density Lipoprotein). Other foods high in soluble fiber are kidney beans, apples, pears and barley.

Consume fish high in Omega 3 fatty acids. This nutrient aids in decreasing your LDL levels. Two servings of fish per week are recommended to maintain a healthier heart. Mackerel, Salmon and Sardines are some of the types of fish with the highest amount of Omega 3 fatty acids.

Instead of eating sweets, why not choose nuts and fruits? They are rich in fiber and antioxidants which promote good blood circulation. You can use them as alternatives to foods which are high in fat. Just be careful when eating nuts. It is not recommended to eat more than 1.5 ounces a day because nuts contain high amounts of calories. Start with foods for lower cholesterol and be on your way to healthier living.

Graham Player Ph.D. is a Bachelor of Science graduate with Doctoral Degree in Health Sciences. He is an internationally recognized author of several books, including "Control Your Cholesterol Naturally and Safely". To read more on the topic howlowercholesterollevels.com/foods-for-lower-cholesterol foods for lower cholesterol and other guidance on controlling cholesterol levels visit our site howlowercholesterollevels.com howlowercholesterollevels.com/ and obtain a free 10-part mini-course.

4 Simple Ways To Keep Your Cholesterol in Check

Most people know that high cholesterol levels are associated with clogged arteries and increased risk of heart attacks. Heart disease is the biggest killer of both men and women, so high cholesterol levels are of concern to everyone. While you do need a certain amount of cholesterol for proper cell functioning, high cholesterol is a very common problem. One form of cholesterol, high density lipoprotein (HDL), is actually beneficial because it helps clean bad cholesterol from the bloodstream.

But high total cholesterol and low density lipoprotein (LDL) cholesterol are problematic. Eventually, arteries can become clogged enough that blood flow is restricted. Clogged arteries leading to the heart can result in heart attack, while clogged arteries leading to the brain can result in stroke. Clogged arteries leading to the lower legs can actually result in gangrene and the need for amputation. So clearly, high cholesterol is not a trifling matter.

Luckily, there is a lot that the average person can do to reduce high cholesterol levels without resorting to prescription drugs. It is possible to significantly lower heart disease risk by making some basic lifestyle changes. Here are some tips for controlling your cholesterol levels.

1. Find out what your cholesterol levels are. You may be one of the more than 100 million Americans that the American Heart Association estimates who has high cholesterol. High cholesterol alone doesn't cause symptoms until arteries start to become blocked. Getting your cholesterol checked involves a simple blood test that can be done by a general practitioner. The test checks for total cholesterol, and levels of HDL, LDL, and triglycerides (another circulating fat). The average adult over age 20 should have a cholesterol test every 5 years.

2. Understand what your test results mean. All numbers are given in milligrams per deciliter (mg/dL). Total cholesterol should be under 200 for best health. 200 to 240 is considered "borderline high," while numbers above 240 are high. Your LDL number should be 130 or less, and your HDL number should be 45 or above. But these are only guidelines, and your physician will interpret your cholesterol numbers based on your particular medical history, age, and sex.

3. Choose healthier foods. You don't have to eliminate red meat, eggs or dairy products, but by cutting down on them, you can reduce cholesterol. When it comes to fats, saturated fats are the most dangerous, and are found in meats and full fat dairy products. The polyunsaturated and monounsaturated fats found in vegetable oils are healthier for cooking than using butter or lard. Reducing high cholesterol foods and adding fish, vegetables, fruits, and high fiber foods will help you keep your cholesterol in check.

4. Stop smoking, lose extra pounds, and exercise more. Quitting smoking is one of the single healthiest things you can do. Smoking causes your arteries to be able to build up plaque more easily, so quitting can greatly help your arteries. Exercising moderately for half an hour, 3 times a week can improve fitness and circulation. Even losing just a few extra pounds can make a real difference in your health, including lowering cholesterol levels. All these will cut your risk for heart attack and stroke.

If you take these steps and still have high cholesterol levels, it is possible you have a genetic predisposition to high cholesterol. When diet, exercise, and other lifestyle changes aren't enough, physicians can prescribe drugs that can help bring cholesterol levels down.

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Acai and Your Cholesterol

The numbers of Americans who suffer from high cholesterol continues to rise each year. In addition to this startling information is the fact that, with the high fast food intake of school aged children, the number will include those in their teens, or younger. This increase will result in a growing number of those taking the statins. Unfortunately, taking this prescription medication will likely introduce the medication user to many side effects including memory loss and depression to anaphylaxis. As a result, people are turning to more natural and less drastic methods such as acai.

Let's take a look at what this age old "super fruit" can do to help bring those cholesterol numbers under control.

What effect does acai have on blood cholesterol?

Acai has been dubbed the "super fruit" from Brazil. The indigenous people have consumed this food for thousands of years and have enjoyed cardiovascular protection. New to the United States, many are discovering the immeasurable health benefits that acai bestow. One of those is the lowering of cholesterol.

Acai is high in omega 3, 6 and 9 all of which are essential fatty acids (EFA) that help clear the body of unwanted cholesterol. Specifically, these EFAs clear the body of the LDL (low density lipoprotein) or "bad" cholesterol that in excessive amounts can clog blood vessels and lead to heart attack, strokes and high blood pressure. At the same time, they increase the high density lipoproteins (HDL) or "good" cholesterol.

Acai is also full of antioxidants, which battle the effects of free radical damage, thus making it an important weapon in delaying some of the effects of aging and in fighting disease such as diabetes and some forms of cancer.

Acai is also high in beta-sitosterol which also is important in lowering cholesterol. It inhibits its absorption in the small intestine. Beta sitosterol has also received attention for its use in Europe in prostate and breast cancers.

A cause for concern in obtaining the nutritional benefits of acai has been that the fruit perishes in 24 hours. However, with modern refrigeration techniques, most of its beneficial protective properties have been preserved.

Check with your nutritionist or physician regarding the addition of this wonderful fruit to your diet to help control those cholesterol numbers.

Sherl Wilsher is a nurse who is dedicated to writing about natural health and beauty topics. As the numbers of folks is growing who are tired of the adverse effects of chemicals, preservatives and drugs on health, these individuals are looking for sources of reliable information in educating themselves on important health topics.

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Easy Low Fat Recipes That Are Also Delicious

Eating low fat foods have to be as treacherous as one thinks. With the thousands of healthy and easy low fat recipes out there, making the choice to eat healthy is easier than ever. Whether you are looking to make this change for medical reasons, or by choice, there are hundreds of meals you can make that are not only good for you, but taste great as well! All you need to know is the right recipe, and a few simple tips, and you will forget this meal is a "diet" or low fat food!

Benefits of a Low Fat Diet

There are many great benefits of eating a diet low in fats. You will reduce both your daily calories, as well as your daily fat intake. You will also be eating more nutrient rich foods to help nourish your body and keep it strong! Another benefit of eating low fat foods, is it leads to lower cholesterol, which can lead to a decrease in the risk of heart disease, some cancers, and diabetes.

A Few Quick Substitutes:

Replace 1/3 cup of butter or oil with unsweetened apple sauce
Replace oil needed to saute vegetables with chicken or vegetable broth
Replace crumbled bacon with equal proportions of sun-dried tomatoes
Replace sour cream or mayo with plain low fat yogurt.
Replace heavy cream with evaporated skim milk or low fat milk.

Here is a sample recipe that you can make that is both low fat and delicious.

Salmon Teriyaki Stir-Fry

3 small fresh salmon fillets (or 2 large)
one bunch of chopped green onions
2 cups of white rice
1 cup of low fat teriyaki sauce.
Salt and Pepper to Season

In pan saute chopped green onions. Cut Salmon into one inch cubes, and sprinkle with salt and pepper to flavor. Add salmon cubes into pan with green onions, and cook until salmon is no longer pink in the middle. In pot, cook 2 cups of white rice. Combine cooked rice, salmon and onions mixture, and teriyaki sauce and mix until evenly coated with teriyaki sauce.

Blueberry Bread Pudding

8 bread slices
1 cup blueberries
2 cups of skim milk
1/4 teaspoon cinnamon
1 cup Egg Whites
1 teaspoon vanilla extract
1/3 cup granulated sugar
1/3 cup Splenda

Preheat oven to 350 degrees F.

Cut bread into cubes and place into bottom of baking dish. Sprinkle blueberries on top of bread cubes.

In bowl, combine remaining ingredients. (egg whites, sugar, milk, vanilla extract and cinnamon). Pour mixture into pan with bread and blueberries.

Set this pan, in a larger pan filled filled with about 1.5 inches of water.

Bake at 350 degrees for 1 hour or until knife inserted in center comes out clean.

Allison has in recent years made a lifestyle change, and changed her eating habits for the better. By combining her love of cooking, and her motivation for a better diet, so discovered that eating healthy, doesn't mean she has to eat blandly. Check out some of the recipes she has discovered here:

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Lose Weight - Quickly and Be Healthy With This Diet

Imagine a diet that gives you a wide variety of foods, allows for treats and that will help you live longer, be healthier and happier.

Well, if you want to lose weight and enjoy your food this is the perfect diet.

Let's take a look at it.

It's the Japanese diet, but can be enjoyed by anyone.

Japan's population has the lowest level of obesity in the industrialized world and the population tends to live to a ripe old age.

The Japanese diet is easy to do.

Dieting should not be a chore. The Japanese diet is natural, balanced and a sensible way to eat that makes eating fun as it should be.

The Japanese diet is low in cholesterol, fat, and calories and high in fiber and here are the reasons it works.

1. Rice

Brown rice is rich in carbohydrates and proteins and it is the basis of the Japanese diet. Rice makes anyone eating it stay full for longer and being a good carbohydrate it keeps energy levels constant throughout the day.

Brown rice is eaten daily by the Japanese and is a fantastic base for the diet.

2. Fish

The Japanese eat up to 80 kegs of fish per year.

That's four times as much as the average for the rest of the world and the bias toward fish is very similar to the Mediterranean diet another of the world's best.

Eating fish (particularly oily fish) such as mackerel, sardines and salmon, lowers the risk of disease and increases overall health and provides the good fats our body needs, to function to function at optimum efficiency.

3. Soya

the Japanese eat up to 10 times more Soya produce than any other country.

Low in calories and fat and high in protein Soya is another fantastic base the diet is based upon.

4. Variety

Japanese people eat an average of around 100 different foods a week this is compared to just 30 in other western countries.

To get all the nutrients we need daily we must have plenty of variety and the Japanese diet provides this in abundance.

5. Eat naturally from the earth

The Japanese tend to favor food this is not processed and tend to eat naturally from the earth which means the food has not lost its nutritional value before it is eaten.

There is a tendency to eat food that is "shun" or "now-in-season".

This method of eating provides variety and nutritional content that many diets in the west don't provide.

5. Eating Slowly

Portions tend to be smaller and are carefully eaten slowly which allows the food to be broken down and digested properly and allow the stomach to register that is full.

6. Portion Size

Portions tend to be smaller as well and portion control is essential to natural weight control.

6. Breakfast

Your body has been without food for 8 - 10 hours and energy needs to be re plenished to stop hunger pangs later in the day.

A typical breakfast would have the following: Rice, miso soup, tofu, onions, omelette and salmon, making a tasty and nutritious start to the day.

7. Cooking to retain goodness

Food is normally steamed, pan-fried, simmered or stir fried.

This means more of the nutrients and anti ageing antioxidants remain in the food.

They don't fry or over cook and this is essential for anyone who wants to get the most from what they eat.

8. Treats

The Japanese diet love chocolate, pastries, ice cream and many more treats and that's how they view them - As treats, not to be consumed all the time, but a few times a week.

The Japanese diet has the following basics which should be the basis of any diet

o Low in cholesterol and bad fat

. High in good fats

. High in good carbs

. Cooking methods are light to retain goodness

o Well balanced

.Variety

If you are looking for a diet that will help in healthy weight control and one where eating still remains a joy, look no further than the Japanese diet.

MORE FREE INFO ON THE WORLDS HEALTHIEST DIETS

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Battling Cholesterol with A Natural Health Care Product Instead of Pharmaceutical Drugs

Can a natural health care product really combat cholesterol?

There are two types of cholesterol found in the human body. Generally termed as either "good" or "bad".

Although this sounds like two thirds of a Western, it is not about the good and the bad fighting each other to the death, with the victor taking the spoils. The key to a healthy cholesterol level in the body is to maintain a balance of good and bad cholesterol, which gives a healthy overall level of cholesterol.

In order to have this balance you should keep the bad cholesterol known as LDL low, and the HDL, which is the good cholesterol, proportionally higher.

There are many debates over what should be considered a healthy cholesterol level, and this is why each patient is viewed individually to assess their risk of heart disease along with their cholesterol level. In this way the patient can be assessed for the overall impact of their condition.

If the levels are considered as too high, then the physician may prescribe medications, like statins, nicotinic acid or resins. Generally Statins have been the medication of choice for high cholesterol.

The problem with Statins is that they can limit the production of an enzyme called Q10 that is a major source of energy for the heart. This one of the reasons why when there is a risk of high cholesterol, early action should be taken to adopt a more natural approach to keeping levels healthy.

The first way to lower cholesterol naturally is through exercise. We burn a lot of energy during a workout. Once the sugars and proteins are exhausted, the body has no choice but to convert fat into fuel.

Dependent upon the advice of your physician, you should do this for at least twenty minutes each session, and at least three times a week. It's better to start slow and build up your endurance.

Another option is to eat foods that are rich in soluble fiber. Examples of these are beans, grains, fruits and vegetables. These items are important because the fiber bind to cholesterol in the gut and flushes it out whenever nature calls.

Eating such products can also help by displacing foods from that diet that are high in animal fat and cholesterol.

For those that love to eat rice, you could replace it for red yeast rice. A study by the Center for Human Nutrition has shown that consuming this regularly helps lower the production of LDL.

Instead of using pharmaceutical drugs to lower cholesterol, some companies have been able to come up with supplements that are considered effective.

The first is called Inositol, which is a time-released niacin. Studies show that taking this regularly will lower the LDL and increase the number of HDL in the human body.

The second supplement is called Policosanol. It does almost the same thing as Inositol and limits the amount of LDL in the bloodstream.

Lastly, there is the supplement called Bio Lipotrol. The interesting thing about this product is that its ingredients are made up of red yeast rice, Inositol, Policosanol and Guggal gum extract.

It is clear that there are natural health care product options available that can play a part in reducing cholesterol. But ensue that you seek the advice of your physician before starting any new regime and never stop taking prescribed medication without medical approval.

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Do You Know Your Cholesterol Levels? You Had Better Find Out!

It may come as a surprise when you suffer a heart attack or stroke and yet you are not an alcoholic or a smoker. It is when a doctor after a diagnosis informs you that the cause of your sudden health problem is as a result of the high cholesterol levels in your body and it is at this moment it dawns on you that you have been very neglectful of your general health. Over the years more and more people are suffering health problems that are directly contributed by high levels of this substance in the body.

Much of this substance in our bodies is produced by the liver and scientific studies has shown that it comes in form of fats located in the cell membranes of human and animal body tissue. It is essential for certain body functions, for instance, it metabolizes fat-soluble vitamins, combines hormones and vitamin D and helps produce bile. However, high cholesterol levels in the body are harmful and therefore it is vital that we keep the levels of this substance at the doctor recommended levels so as to maintain our health.

Cholesterol levels increase as we get older. Other reasons also include obesity and in some unfortunate cases, it is inherited, therefore it is essential that we know what causes low HDL levels and high LDL levels. The recommended cholesterol ratio of LDL to HDL is 3:1, we should be aware of these levels at all times ensuring our HDL levels are higher than our LDL levels and this can be achieved by keeping to a healthy diet, regular exercise and a complete stop to certain bad habits like smoking and drinking excess alcohol.

Keep your total levels of this substance to not more than 200mg/dl, where your HDL levels are more than 190 mg/dl and your LDL levels are less than 100mg/dl. If you find that your HDL levels are below 40mg/dl then there is a high risk that you could suffer a heart attack and this can only be avoided by ensuring that these levels are above 60mg/dl. There are many ways of treatment. However the best treatment is one that will lower your LDL levels and simultaneously raise your HDL levels.

Learn more about how to lower your cholesterol naturally without dangerous drugs at controlling-cholesterol.com controlling-cholesterol.com. Find out how to know controlling-cholesterol.com cholesterol levels.

Alcohol and Cholesterol

You might have heard that some studies have suggested that having a glass or two of red wine is actually good for your heart. Although it is true that some types of alcohol have some benefits, it pays to be very careful about drinking any type of alcohol.

As you undoubtedly are already aware, the cholesterol in the body is made up of two different types:

Low Density Lipoprotein. Probably better know by its initials, LDL, this is the "bad" cholesterol that accumulates in the arteries and can cause coronary heart disease or stroke.

High Density Lipoprotein. This is "HDL" and is the "good" type of cholesterol because it helps by lowering LDL in the arteries and guard against heart disease.

While "normal cholesterol levels will be very different depending on the varying personal history and genetic factors for each individual, doctors prefer to see LDL levels at or below 100 mg/dl and HDL reading above 60 mg/dl.

Some recent medical studies have found that drinking in moderation can lower the risk of cardiovascular disease by increasing levels of HDL in the blood. Specifically, red wine may provide the greater benefits because it has the higher concentrations of naturally occurring compounds with antioxidant properties which help protect the walls of the arteries. One of these compounds that has received quite a lot of attention is "resveratrol".

However, these benefits must be balanced against the known risk factors of alcohol.

Drinking alcohol to excess will raise blood pressure and increase the levels of triglycerides (fat) in the blood stream.

By the way, the phrase "to excess" is generally understood to mean one glass per day for women and not more than two for men.

Additionally, alcohol can lead to increased risk for certain specific cancers, diseases of the liver like cirrhosis and the risk of dependency,

For these, and other, reasons the American Heart Association does not recommend anyone drink any alcoholic beverage as a means to lower cholesterol levels.

Instead, the group advises that other activities such as losing weight, eating a diet that includes vegetables, fruit, as well as other happinesslifetime.com cholesterol lowering foods, and exercising on a regular basis to lower cholesterol.

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Medifast Review - Why This Convenient, High Protein Diet is the Only One That Has Ever Worked For Me

First, I need to disclose that I've lost over 75 pounds on medifast, so obviously, I am very happy with this diet and its results. That could influence this review, of course, but, my goal is to give an accurate and complete picture of what my life on this diet has been like.

The Medifast Food: When I was researching this diet, the thing I wanted to know the most was how the food tasted. Luckily, I had a coworker on the diet who allowed me to taste it. It's truly not half bad. The shakes are not at all chalky like you may remember from slim fast and the texture is nice and smooth. The flavors offer something for every one (Dutch chocolate, French Vanilla, Banana Crème, etc.) and are extremely convenient. But, the diet does not consist solely of shakes. There are over 70 choices, like eggs, oatmeal, chili, pudding, protein bars, cappuccino, latte, etc. I eat six times per day and only have to prepare my own "lean and green meal" once daily. There are a few options that I don't particularly care for (the stew), but you can dress up the food up with fat free / sugar free syrups, and fat free salsa, sour cream, and cheese. You can also use the pudding to make muffins and cookies.

Medifast, Protein, And Ketosis: I knew that low carb diets worked for me in terms of weight loss. I had fabulous results with Atkins, but it was truly a miserable experience. I got so sick of eating meat and eggs constantly and I worried about the amount of fat and cholesterol I was consuming. Eventually, I could not take it anymore and abandoned Atkins. However, I knew that ketosis (the metabolic state that burns your body's own fat because carbs are not available) really helped me lose weight and I wanted a diet that gave me the results of ketosis without the pain of a low carbohydrates. I have found that combination with medifast. The system offers snack, comfort, and carb like options that are actually very high in protein, and low in fat and calories, so it is the best of both worlds and what my body needed.

Life On The Medifast Diet: I will not deny that I had a short adjustment period on this diet. Going from aimlessly eating with wild abandon to eating at regular, frequent intervals felt weird at first. I learned the key is to preplan and to lay out all five meals the night before. Having my meals mostly prepackaged and determined for me actually eventually became a relief. I was free to focus my attention and time on other things, like my family and yes, exercise. (No one was more surprised by this than me, but once I started to see results, I actually wanted to incorporate exercise to see if I could tone up as well.) I also started to see food in an entirely different way. I didn't need to think of or worry about what I was going to eat, so I didn't obsess over food nearly as much. Surprisingly, I became fine with eating less and am happy to eat when I need to, but then go on about my day.

Results: Without a doubt, the best thing about this diet is the results. It's been a rare week that I have not lost weight and I don't know any one who stuck to this diet and did not have decent results. I'm getting ready to enter the maintenance phase as I have pretty much met my goal. To sum it up, medifast has been the only diet I have been able to stick with long term. I believe that is because it gives me the ketosis my body needs to lose the weight, but the food I eat to get here is not bad, and is so convenient and frequent it does not feel like overwhelming sacrifice.

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Normal Cholesterol Levels - What Are They?

What are normal cholesterol levels? To understand the answer to this question you must first of all understand a little about cholesterol in general, and how it functions in your body.

Cholesterol -- It's Not the Enemy!

The first thing to know is that cholesterol is not bad. Your body needs cholesterol. It travels around your body in two proteins, that are called high density and low density proteins.

The high density cholesterol is the good type, and once your body has all that it requires, these high density proteins take the bad cholesterol (low density) back to your liver to deal with and flush out of your body. Under normal conditions your body has its own way of maintaining balance.

Here's a way to remember which is good and which is bad:

HDL -- you want this kind of cholesterol to be High.

LDL -- you want this type of cholesterol to be Low.

But Watch Out for LDL Cholesterol

However, if you have too much bad cholesterol in your system then this cannot be gotten rid of effectively by the good cholesterol and it builds up, this is what causes the problems. It can clog up your arteries. Too much of this bad cholesterol can cause heart problems, heart disease, strokes and even diabetes.

Why a Balance is Important

This is why it is so important to maintain normal cholesterol levels in your body. You need to have enough of the good stuff to handle the bad stuff. You can do this making sure that you do not put to many fatty foods into your body and by exercising regularly to help burn up any excess fat that you may be storing. In general a healthy diet and lifestyle should in itself maintain normal cholesterol levels in your body.

Your blood cholesterol is measured in units called millimoles per litre of blood, often shortened to mmol/L.

Getting Your Blood Cholesterol Levels

But how do you know what your cholesterol levels are? A blood test will tell you your levels. Sometimes you can buy these yourself but most people have their doctor or nurse carry out this simple painless procedure. You should have these tests regularly, and take remedial action if you see any rise in levels so that you can catch it and treat it early.

Numbers to Shoot For

The numbers to shoot for for healthy blood cholesterol levels are:

Total Cholesterol -- 200 or less
HDL -- at least 60
LDL -- 40 or lower

Cholesterol Levels are for Everyone!

A common misconception is that only overweight or obese people will have above normal cholesterol levels. Weight is not necessarily an indication of high cholesterol, and while obesity may sometimes be linked with unhealthy amounts of cholesterol in the body, the slim and thin are by no means exempt.

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Is a Low Cholesterol Diet Important - You Bet! Save Your Life - Reduce Fat and Call Your Physician

A happinesslifetime.com low cholesterol diet is very important. Diet, medication, exercise, and other treatment is the only way to keep your levels safe. Remember you physician is your best friend. If your level is high, danger, call your physician and discuss immediate treatment recommendations. Controlling your dangerous high levels will not be possible without paying all due attention towards your diet. If your diet is the right one, you will find ways of reducing your level naturally. There are food items which help people a lot in very natural way to reduce their high levels. When a happinesslifetime.com low cholesterol diet is followed, it becomes possible for you to remain healthy for a longer period of time. There are many difficulties which may arise if you leave your level high. You need to control it. Thus it is important that you immediately begin a happinesslifetime.com low cholesterol diet.

There are many ingredients in your diet which are important to healthy control level. You should maintain a low test level. If your do not maintain a serious - controlled diet, it will be difficult for you to remain healthy. A very high level may lead to heart attack or it may cause other kinds of complications. Thus it is really important that you contract your physician and immediately begin a happinesslifetime.com low cholesterol diet.

The best way will be to use the food which is low in fats. There are a few other vegetables which are really good in this regard. If you will try to eat all fatty food, your levels will uncontrollable rise. The rising will be due to the heavy intake of fats. If you want to keep the level in control, you need to learn to avoid fats in your diet. Fat filled diet is usually not very good in this regard.

The best idea for happinesslifetime.com low cholesterol diet is to keep a check on it, monitor the level results, and begin life changing diet. If your diet is balanced and healthy and if it is not too much filled with the fats and other such heavy stuff, it will be in a better position to keep you safe from heart attacks and other heart troubles. The level needs to be in control as if it is too high, it may prove to be fatal. Thus it is really important that you schedule an appointment and follow your physician's life saving recommendations. Do not stop at Go, Now is the time to begin a life saving - happinesslifetime.com low cholesterol diet.

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Home Remedies For Lowering Cholesterol - Which Ones Benefit You Most And Give You Fantastic Levels?

Some people cringe upon hearing the word home remedies! The truth is though, that homes remedies have been around for centuries, having been passed down from generation to generation. And with the risk factors associated with high cholesterol becoming more widely publicized, it is no wonder that home remedies for lowering cholesterol are suddenly popular.

High LDL cholesterol is associated with heart disease, strokes, heart attacks, clots etc., as is low HDL cholesterol and high triglycerides. So monitoring and managing your cholesterol levels is essential to protect your heart.

Some people prefer to choose home remedies for lowering cholesterol over the traditional prescribed medications for numerous reasons. But the two big reasons are, the preference for a natural solution, and the lack of side effects associated with home remedies for lowering cholesterol. There are dangerous side effects caused by traditional prescription cholesterol medications.

Why don't we take a look at some of the home remedies for lowering cholesterol that people use:

Remedy 1
Add 1 teaspoon of lime juice and one teaspoon of honey in a cup of hot water. Take it daily each morning for lowering cholesterol.

Remedy 2
Take foods rich in vitamin E, such as soybean oils, sunflower seeds, safflower, sprouted seeds and grains.

Remedy 3
Take a lecithin rich diet containing egg yolk, wholegrain cereals, soybeans, and vegetable oils, to prevent build up of cholesterol in the walls of the arteries.

Remedy 4
Take onion juice, which will cleanse the blood, regulate the heart and lower cholesterol.

Remedy 5
Take vitamin B6, and an inositol and choline rich diet, such as yeast, wheat germ etc.

Remedy 6
Boil 2 tablespoons of dry coriander seeds in a glass of water. Strain, and take twice a day.

Now, while some people swear by these home remedies for lowering cholesterol, to be honest, there is a much easier way to not only lower LDL cholesterol and triglycerides, but raise HDL as well. And it is completely natural, and won't involve you having to boil or strain anything!

There are natural nutrients available that deal with all aspects of cholesterol - LDL, HDL and triglycerides. The thing is, it is not possible to get these nutrients in sufficient quantities from food, so a natural supplement that blends them together is the perfect solution.

The most successful nutrients available are policosanol, phytosterols (e.g. beta sitosterol), lecithin oil, D-limonene etc. These have an incredible success rate at lowering LDL, increasing HDL and lowering triglycerides.

Best of all, they work long term at maintaining excellent cholesterol levels, giving you fantastic heart health. These are the genuine, proven, and successful home remedies for lowering cholesterol.

If you are truly serious about lowering cholesterol, protecting your heart, and having fantastic cholesterol levels, then visit my website today, where I share what I personally used, and continue to use, for spectacular cholesterol levels and brilliant heart health!

Mary Ruddy is a strong advocate of natural and safe health care and enjoys nothing more than helping others make a positive impact on their lives. To find out more about how you too can improve your health naturally visit her website today at curing-cholesterol.com curing-cholesterol.com/

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The Most Important Ingredients For a Successful Low Cholesterol Diet

What if I told you that certain nutrients in a happinesslifetime.com low cholesterol diet could have more of an impact than cutting down on certain high fat foods?

A good diet is still important with lots of fruit and vegetables and less fast food and saturated fats. But the reason that a happinesslifetime.com low cholesterol diet won't be so effective without the right nutrients is that only 20% of your cholesterol comes from your diet.

The rest of it is manufactured by your liver and the nutrients help to tackle that production and the distribution of it specifically.

To phrase it another way, if you cut your intake of foods high in cholesterol by 50%, it would only result in a 10% reduction of your overall levels!

Some of the best ingredients include Phytosterols, Pumpkin and Rice Bran oils, Lecithin, Theaflavins, Policosanol and D-Limonene. These all combine to help balance out your good and bad levels.

The bad cholesterol is known as LDL and leads to hardening of the arteries and heart attacks while the good or HDL acts as a kind of cleaner, removing any excess LDL. So the more HDL you have, the better.

Policosanol in particular is effective at raising your good levels and lowering your bad ones and in trials it showed a 20% reduction in LDL levels with a similar increase in HDL. It should be noted that the most potent form of Policosanol comes from sugar cane and not beeswax which is far less effective.

D-Limonene is found in orange peel and can reduce cholesterol as well as being effective against many forms of cancer. Theaflavins can be found in tea and also fight the bad cholesterol while improving metabolism and protecting and enhancing many of the body's other functions.

So not only does the addition of the specific extracts in a happinesslifetime.com low cholesterol diet help to balance your levels safely, they also provide you with many health benefits unlike many of the statin drugs today which can have serious side effects.

The best way is always the most natural as you are feeding yourself nutrients that work with your body and not against it and which give you a sustainable and healthy way of keeping your cholesterol levels within safe limits and in balance.

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Diet For Diverticulitis - Which Approach is Right?

The condition of diverticulitis occurs if your colon builds up pouches inside its walls. The bubbles happen because your colon is trying to use high amounts of pressure to move material along. The material isn't moving because there isn't enough fiber in it.

Trouble starts when the pockets become irritated or break. It can release peritonitis throughout your abdomen. Prompt attention from a doctor is necessary to save your life.

Diverticulitis clues look almost exactly like IBS and stomach ulcer. Pay attention if you get a sudden attack of stomach cramps.

Many patients report that they also have fever and nausea. Your medical professional will evaluate your history to determine what's causing your problems. He might also perform a CAT scan to verify what's happening.

During a diverticulitis crisis, your doctor will tell you to go with a low residue diet. Your intestinal tract has to have some time off. Low residue diets are designed to accomplish exactly that because peristalsis almost stops.

Physicians advise reducing your dietary fiber to the absolute minimum. You might hear a target figure of ten grams. You could be thinking you can't achieve that, but you can get there if you stick with it.

For instance, you can meet the ten gram limit if you have fruit juice at breakfast, eat white bread, and add white rice to your supper.

Outside of the critical period, you will want to go in the other direction. Emphasize high fiber foods, because they'll reduce the stress on your intestinal system and decrease the likelihood that new bubbles will appear.

In normal situations, your doctor will tell you to consume a lot of fiber. They typically prescribe 35-40 grams daily.

Diets with large fiber content help your health in other ways. You'll see a reduction in serum cholesterol, which helps your heart. Your blood sugar will be more stable; that means your energy level will be higher. High fiber diets can assist your efforts to drop unwanted pounds, so you might even fit into your "skinny jeans" again!

Thirty grams of fiber can be attained if a person eats whole fruit, eat bread made from whole grain, and have salad with dinner.

Keep this in mind also: If you've just come out of a crisis, you'll need to be smart about how you build up your fiber consumption. Let a few days pass while you increase fiber, due to the fact that changing too quickly might trigger a relapse.

Intestinal pouches happen to more than 50% of people by the time they are sixty. The vast majority are never troubled by the disease. Nevertheless, when your diverticulitis flairs up, get yourself to a doctor and get it taken care of.

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High Cholesterol - Addressing the Issue With a Low Cholesterol Diet

High cholesterol is a rather common problem these days for many, but that does not make the experience of finding out you have it any more pleasant. It is also a very serious problem, and one that should be addressed as soon as possible after it is discovered to avoid future health problems.

You can lower your cholesterol by - perhaps rather obviously - opting for a happinesslifetime.com low cholesterol diet. This is likely to the be first thing your doctor discusses with you upon discovery of the issue. The problem is that the topic of dietary changes is one that many consider to be too burdensome to entertain, let alone put into practise and follow through with. If you are serious about your health and well-being, it is important that the issue still be addressed, however.

It would be a lie to say that changing your diet and sticking to it won't require some ongoing effort and devotion, but certainly the benefits of doing so should provide ample motivation to for you to stick at it. You are likely to discover in actually making changes to your diet, it is not quite as hard or daunting a task as you had initially assumed. This is indeed the main problem for many - the anticipation of change is harder on the mind than the reality could ever be.

Red meats should be consumed in moderation - replaced instead by leaner meats such as chicken, and even fish. This is because red meats naturally contain a higher level of saturated fats which studies show result in much higher cholesterol. Meat which has been broiled, grilled or baked is better than meat which has been cooked via other methods, since these allow for excess fats to drain away, resulting in a much healthier meal.

Fried food should be avoided altogether if possible since the oils used in frying contain very high levels of fat. Fried foods are not a particularly wise or healthy option for any of us, but are certainly worse for those who already have high cholesterol.

The yolks of eggs contain a high level of cholesterol and so are best avoided if possible, or at least the intake of which be significantly reduced. This can easily be done by simply separating the whites from the yolks and discarding the latter.

Since dairy products also naturally contain fats which can contribute to your high cholesterol, skimmed milk and low-fat spreads should be consumed in place of normal cows milk and regular butter. If possible to acquire and palatable enough to ones tastes, Soy milk would be an even better alternative to cows milk.

These are just a few pointers which you might consider when looking for ways to begin a happinesslifetime.com low cholesterol diet, but as always your doctor is the best person to advise you, and will most definitely do just that when you pay them a visit regarding your high cholesterol problem.

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American Diabetes Diet - Eat to Keep Diabetes Under Control

American diabetes diet is very important to know what are the food requirements that we need to meet in everyday. Most diabetics have a high blood pressure and high cholesterol, these are the two of the main risk factors for heart disease. By managing blood glucose levels, monitoring high blood pressure, and working to keep LDL cholesterol level down diabetic can reduce their risk. Along with exercise and stress management, a healthy diet for diabetes patient is crucial component in preventing, controlling and healing diabetes.

A diet for diabetes should keep blood glucose from rising too high or dipping too low. Eating too much can cause blood glucose to elevate the unhealthy levels. Hypoglycemia or too low blood sugar can manifested by nervousness, trembling, and weakness. It is recommended to follow this guidelines to stabilized the glucose level. Eating about the same amount of food each day, eating the meal and snack the same time each day and not skipping the meal or snack are the things that you can do to stabilized it.

Since it is more difficult for the cells to interact with insulin in a person who is overweight, a low- fat diet is important for diabetes patient. Maintaining a healthy cholesterol and triglyceride is very important so we must follow these recommendations:

- Eat foods that contains less fat, especially less saturated fats that we usually found in fatty meats, poultry skin, butter, ice cream, cheese, palm oil, coconut oil, trans fats.
- Choose lean meat and meat substitutes
- Switch to low-fat or fat free dairy products
- You need to eat at least 5 servings of fruits and vegetables each day
- Cut back on foods that high in cholesterol like egg yolks, high-fat meal and poultry, and high-fat dairy products.
- always choose the kind of fat that can help to lower the cholesterol level such as olive or canola oil, and nuts.
- Remember to eat foods that are high in fiber such as oat meal, oat bran, dried beans and peas like kidney beans, fruits and vegetables.
- Eat less salt and sodium

Here is the suggested food servings per day that will help you in managing your condition.

- Grains and starches- 6-11 servings per day. This is the group of foods like bread, cereals, rice and pasta. Starchy vegetables like potatoes, peas and corn. They should be counted as carbohydrates for the meal plan
- Vegetables -at least 3 to 5 servings per day. These are the foods like Spinach, chicory,sorrel, Swiss chard, broccoli, cabbage, cauliflower, carrots, tomatoes,cucumber,and lettuce.
- Fruit-2-4 servings per day. Foods like blackberries, cantaloupe, strawberries, oranges, apples, bananas, peaches, and grapes.
- milk- 2-3 servings per day. Emphasis in low or non fat milk
- Meat and meat substitute- 4-6 ounces per day, divided between meal. Cut all the visible fat off the meat before cooking or eating, and keep the portion sixes small. Meat replacement include, tofu, eggs, dried beans, cheese, and nuts butters.
- Fats, sweets, and alcohol- these are potato chips, candy cookies, cakes, crackers, and fried foods.

It is very important to know about the American diabetes diet because it is very helpful in keeping the cholesterol level under control.

Charles Wainwright is an acknowledged expert in the field of Heart Health. He focuses especially on the effects of cholesterol on diseases of the heart and cardiovascular system including high blood pressure, strokes, coronary heart disease and heart attacks. For more information please visit dietsforhighcholesterol.info Diets For High Cholesterol and howtoreducecholesterol.info How To Reduce Cholesterol.

High Cholesterol - Foods To Avoid In Your Diet

The American Heath Association and various medical bodies recommend that you should keep your cholesterol intake to less than 300 mg in a day. If you are already suffering from high cholesterol levels, you need to be even more careful and restrict your cholesterol intake to less than 200 mg a day. This article will inform you about the biggest culprits when it comes to cholesterol levels in daily foods.

? Eggs - Chicken eggs contain a whopping 213 mg of cholesterol. A couple of eggs for breakfast are enough to take you over the recommended cholesterol intake level and you will still have two meals to go in the day. The good part about eggs is that most of the cholesterol is in the yolk which you can try to avoid and still have eggs for breakfast. An easy way to do that is to make a small opening in the egg at the top instead of cracking it open. Just tilt the egg slowly and the white will flow out first leaving the denser yolk inside the egg which you can discard.

? Cheeseburgers - A big Mac has about 85 mg of cholesterol. It can easily add up to a lot more if you are ordering sides such as fries, extra cheese and cola. Try to avoid the meat, cheese or French fries when you order a fast food meal.

? Ice cream - This tasty dessert is a killer when it comes to cholesterol levels. A single scoop of most ice creams will often contain cholesterol levels that equal what you will find in 10 glazed doughnuts, which certainly cannot be good for you.

? Chicken with skin - Chicken is a good lean meat when you eat it without the skin. Eating the skin however can make it a very high cholesterol food. The problem is compounded when the skin is left on and the chicken is deep fried. Instead of fried chicken, go for broiled or steamed chicken without the skin as it is much healthier.

? Junk foods - Chips, crackers or any other processed snack will probably have a high level of cholesterol and saturated fat. Pay close attention to the nutritional information on the back for these packages and you will see that they can easily pose a risk to your cholesterol intake.

? Red meat - Steaks are probably the tastiest meats one can eat but they have a lot of marbling or fat in them which can boost your cholesterol levels. A 4 oz stake will give you about 20% of your daily cholesterol intake. A larger steak with gravy and fatty sides can easily overload your system with cholesterol.

The sad fact is the Standard American Diet is not healthy for us. While the above foods may be some of your favorites, they are killing you. Don't let that happen. Eat the right foods.

Thomas Ajava writes for howlowercholesterol.com HowLowerCholesterol.com - learn how lower cholesterol can save your life and how to go about lowering cholestrol levels safely.

6 Benefits Of Low Carbohydrate Diets

Low carbohydrate diets are one of the easiest and simplest ways to trim down and have a sexy healthy figure in the near figure. Low carbohydrate diets can be reduced to one essential principle: replace weight-gaining carbohydrates with other important and healthier types of foods.

As long as you're managing your diet properly, you're sure to enjoy the following benefits once you cut down your carbohydrate intake.

1. Enhance Energy Level - As long as you eat the right sources of carbohydrates, you'll be able to enjoy a high-level of energy everyday. You'll be good to go for everything you do and your performance level will definitely sparkle at home and at work.

2. Regularized Sleeping Schedule - Having problems with your sleep? Do you suffer from insomnia, or are you guilty of sleeping too much? Whichever your problem is, your sleeping pattern will be able to correct itself with low carbohydrate diets.

3. Lower Blood Pressure - Low carbohydrate diets can also help people with hypertension because reduced intake of carbohydrates will immediately result to lower blood pressure.

4. Say No to Cholesterol - Low carbohydrate diets can also result to reduced cholesterol levels. This is especially a blessing for people suffering from obesity. Of course, this type of diet won't work if you're going to increase your intake of fats and oils. Food like steaks and other fatty foods are definitely on your forbidden list as well together with foods rich in carbohydrates.

5. Relief from Joint Aches - People of old age and those with active lifestyles are also vulnerable to joint ache. Although joint pains are not at all life-threatening, it can be so severe that your lifestyle as well as your work will be cramped. Joint ache can prevent you from moving often and interacting well with other people. The good news, however, is that low carbohydrate diets can help relief pain from joints besides medication and sufficient rest.

6. Enjoy Flawless Skin - People's first impressions usually have to do not only with your looks but with your complexion as well. If you've got blemished skin, you'll definitely suffer from bad first impressions not to mention problems with your social life. This can change however with low carbohydrate diets. This type of diet can greatly lower chances of you developing acne and increase the freshness of your skin.

To know the right lowcarbfoods101.com low carb foods to prepare for different meals, visit lowcarbfoods101.com lowcarbfoods101.com

4 Tips for High Blood Pressure Diet - Food to Eat and to Avoid

When you discover that you have hypertension or pre-hypertension, the first thing doctors do, they prescribe medication. However, the right diet can dramatically reduce your blood pressure as well, sometimes so much that you will not need any drugs. Find out what a high blood pressure diet is and how you can easily incorporate it into your lifestyle.

An ideal diet for high blood pressure will be:

Low in sodium (salt)
Low in saturated fats and cholesterol
High in antioxidants and vitamins
High in potassium and magnesium

In other words, a diet generally associated with healthy living and a high blood pressure diet has a lot in common. Don't get me wrong, it doesn't mean at all that all you will have to eat from now on is steamed broccoli. For example, the best thing for high blood pressure diet is to go for a baked potato rather than French fries or a chicken sandwich not a hamburger. The most important thing is to limit foods that lead to increasing blood pressure.

Tip 1: Eat more home cooked meals

The easiest way to maintain a diet that will help with high blood pressure control is to prepare meals yourself from fresh products rather than eat prepackaged food. Almost all precooked meals are high in sodium, saturated fat and cholesterol, while low in other important nutrients. Home cooking takes more time of course, but there are plenty of healthy and incredibly tasty recopies that take only 15-20 minutes to cook.

The recommended sodium intake for people with hypertension is less than 3000 mg a day, and an average American consumes 7000 to 9000 mg... A good way to cut down on salt is to stay away from packaged condiments. Would you believe that just one serving of ordinary tomato sauce usually contains about 250 mg of sodium? That will be additional 250 mg, to a meal that already contains salt. The same can be said about most salad dressings. Using a spoon of olive oil instead of bottled salad dressing on your salad will make a great difference.

Tip 2: Select foods high in potassium and magnesium

Now when you know what foods to avoid, let's talk about what foods are beneficial. Most fruits and vegetables are good because they are low in fat, cholesterol and sodium (that is unless you add salt to them, of course). But the most beneficial veggies and fruits are the ones that are high in magnesium and potassium. Both minerals have been proved to reduce blood pressure.

Best foods for potassium are:

Apricots
Sultanas and Raisins
All Bran
Figs
Dried mixed fruit
Most Seeds and nuts average (unsalted)
Potatoes
Tomatoes
Avocados
Bananas

For magnesium look at:

Black Beans
Broccoli
Peanuts
Oysters
Scallops
Soy milk
Spinach
Whole grain cereal
Whole wheat bread

Tip 3: Consult a physician for best high blood pressure diet

Everybody should follow general food recommendations to lower you blood pressure. However, there might be specific foods that you in particular should avoid or add to your diet. The reason is that as most people, you may have not only high blood pressure, but other health problems and your diet should address them all.

Also if you are overweight, that can greatly affect your blood pressure. The first thing you doctor will suggest is to choose a diet that will help you lose weight. While if your weight is normal, your diet will be different.

Tip 4: Choose diet to prevent high blood pressure

As they say, to prevent is always better than to cure, so even if you don't have any problems with blood pressure, it is a good idea to follow high blood pressure diet. Many studies have shown that hypertension is hereditary, so you should be particularly careful if your parents suffer from high blood pressure.

Tanya Turner is a publisher of high-blood-pressure-101.com High Blood Pressure 101 where you can find information in plain English about high-blood-pressure-101.com/category/diet high blood pressure diets and other ways to prevent and control hypertension

What Happens When Your Cholesterol is Not in a Normal Range?

Cholesterol is an important part of your diet. Many people never think about the role cholesterol plays in our physical body until ours tells us our cholesterol is high. There are many things you can do to lower your cholesterol. We should exercise everyday.

We should eat foods that are low in saturated fats. We should take cholesterol control supplements. You may be wondering what risk factors are associated with high cholesterol. Let us discuss what could happen if you do not have a normal cholesterol range.

1. Increased blood pressure: One of the first things that happens when you have high cholesterol is that you can have high blood pressure. High blood pressure can lead to a whole variety of other things, but you want to do everything you can to lower your blood pressure. High blood pressure can also be caused by too much stress, and stress can cause high cholesterol too.

2. Heart Attacks: Heart attacks are one of the biggest killers in the United States. If you have high cholesterol, you need to be aware of the symptoms of a heart attack. When you have a heart attack, you can have cheat pain, discomfort in other parts of the body, shortness of breath, and other symptoms. If you suspect you are having a heart attack, I would dial your local emergency number immediately.

3. Strokes: When someone has a stroke, they are suddenly unable to do things they normally do. They may have sudden weakness or numbness on the side of the body. They may have trouble speaking, or they may have trouble seeing in one or both eyes. If you think you may be having a stroke, you need to call for help immediately.

A normal cholesterol range is vital to avoid all of these life changing events. You want to make sure to take all of the steps necessary to lower your cholesterol. You should be eating the right foods, exercising regularly, and taking natural supplements to help you control cholesterol.

If you're interested in learning the secrets of finding the best naturalcholesterolremedies.net natural cholesterol supplements, visit my website, where I share the products that have been proven fast, safe and effective in lowering cholesterol naturally.

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How to Lower and Control Cholesterol

Cholesterol, the Artery Blocking Culprit

What can you do if you have high cholesterol? You can do several things, watch what you eat, exercise and take a cholesterol lowering natural supplements.

Certain foods definitely help lower cholesterol levels. Maybe we should talk about the three things to stay away from first.

Chlorinated water is very damaging to your arteries.  Drinking water with chlorine in it along with bathing and swimming in chlorinated water causes damage to your arteries. When your arteries sustain damage cholesterol collects and the blockage is started. You need to remember that it takes years for this blockage to get to the place where it causes the symptoms we are trained to recognize.  During those years we can do several things to prevent cardiovascular disease. More about that later.

Another food substance we need to stay away from is hydrogenated oils and Trans fat.  Margarine, which is usually 100% hydrogenated oil scars your arteries and causes cholesterol to begin sticking to your artery walls. We are just learning what Trans fat will do to us.

The third thing that we are so used to consuming that the danger is not recognized because surely the FDA would not allow such a dangerous food practice to continue, but that is exactly the case.  What I am talking about is homogenized milk products. In the homogenization process the fat molecules are reduced to such a small size that our bodies are not able to process the fat thus causing plac build up in your arteries.

While staying away from these foods we do need to increase our fiber intake as this acts as a sponge and absorbs excess cholesterol and is eliminated. We need at least 25-30 grams of fiber in our diet daily; most Americans get 12 grams or less with our high fat modern diet.

Another food to eat to help control high cholesterol is cold water ocean fish. They are high in omega-3 oils. These essential fish oils reduce triglycerides, thereby helping with cholesterol. If you are not consuming enough fish, a supplement of fish oil is a very good way to get these oils. Available are capsules that do not dissolve until they reach the small intestine thus avoiding that fishy burp.

When you supplement your diet with plant based phytosterols and enough fiber and omega fish oils you should be able to control your cholesterol level. Phytosterols mimic and have the same chemical make up as cholesterol and replace cholesterol in the digestive tract thus preventing it from entering the bloodstream.

Which fiber should you be using? I would suggest one that includes psyllium husk.

The FDA has acknowledged psyllium's role in supporting heart health by allowing the following health claim:

Diets low in saturated fat and cholesterol that include 7 grams of soluble fiber per day from psyllium husk may reduce the risk of heart disease.

Psyllium husk, which can reduce both total cholesterol and low density lipoprotein (LDL) cholesterol. The soluble fiber in psyllium reduces absorption of blood cholesterol and bile acids from the intestine, and that in turn lowers blood cholesterol levels. As psyllium moves thru the digestive tract it acts as a sponge. As it absorbs water it restores regularity by adding bulk as well as helping to sweep the intestines of fats and toxins.

In summary: Avoid foods that cause artery damage. Make sure you get plenty of fiber and happinesslifetime.com foods that lower cholesterol. Use a supplement that adds plant phytosterols and omega-3 to your diet. For help to set up this program contact the author of this article.

I am John Miller and I work in the area of cardiovascular health and as such I want to share heart healthy information with you. If you find this article of interest then you can visit my web site for more information about cholesterolcatastrophe.com Lowering cholesterol I have overcome high cholesterol myself using these methods.

You can also e-mail me at

Top Foods To Eliminate for Lower Cholesterol

The easiest and fastest way to lower cholesterol is with your diet. It is very possible, and desirable, to naturally lower cholesterol through dietary changes. But, to do so, you have to think of all of these changes as having a cumulative effect as a totality. Eating steak one night is not offset by eating beans the next night. This is because dietary cholesterol and animal fat is affected by conditions in your blood at the time of consumption. If your system is not tuned to handle the extra cholesterol, it will end up on your artery walls. And a steady diet of this stuff will overload your liver in no time, causing it to produce all the wrong kind of cholesterol.

So, it's important to think about what not to eat before we talk about what is beneficial to eat for lowering your cholesterol levels. As mentioned above, avoid steak and red meat as much as possible. Also avoid other meats with visible fat, and trim off any fat you do see. Typically, chicken and turkey, without the fat-rich skin, are fairly lean, and can be eaten in moderation. Consuming fatty meats will escalate your LDLs faster than if you consumed pure dietary cholesterol. So, stay clear of bacon, sausage, salami, pastrami, and all of those "pressed" meats too. If you're a gourmand of delicacies like goose liver pate, I don't need to tell you it's almost all pure animal fat, delicious as it may be.

I used to love cheesecake a young man. Looking back at those days I now realize cheesecake combines all the worst of cholesterol-raising traits: concentrated dairy fat and sugars. Eat a piece of cheesecake every day, and you can bet on a trip to the emergency room somewhere down the line when your arteries narrow to a pinhole.

Dairy products such as butter and cheese are to be avoided wherever possible. Low fat alternatives such as low-fat milk, are satisfactory choices, and provide many other high quality nutrients such as calcium and protein. Hard cheeses have the highest concentration of cholesterol. Dairy substitutes such as margarine are made of trans fats, and should be always avoided. Egg yolks have a high concentration of dietary cholesterol. There are few egg substitutes on the market, but be careful there are no processed ingredients in them. Many bakery products should be avoided as they are very often made with eggs and butter, and milk.

Often overlooked in assessing the total cholesterol picture are triglycerides, or VLDLs (very low density lipoproteins). Triglycerides are fats produced in the liver, like regular LDLs, but in response to high sugar and/or alcohol consumption. These fats are stored in the fat cells of the body. No wonder the obesity rate is skyrocketing, with all the soda consumption out there. Even "diet" drinks can fool the body to going into fat storage mode. So, avoid sugar and alcohol as much as possible, as these will tend to push your LDLs up.

Marc Preston has been a nutritional expert for over 25 years. He is dedicated to educating readers on the benefits of healthy nutrition and lifestyle. This article provides basic but important information about cholesterol and its effects. Please visit our website for more FREE information about cholesterol at secretsofcholesterol.com secretsofcholesterol.com

Thank you!

Lower Cholesterol Naturally Using a Smorgasbord of Fiber

With a high cholesterol and heart disease in the family, Phil's doctor had urged him to adhere to American Heart Association's low-fat, low-cholesterol diet.

"Your LDL cholesterol is 181--it's down only 7%. That's still too high, Phil," the doctor said, sighing. "At your age (46 years old), you can't afford to walk around with an LDL that high. You'll end up with a heart attack. Here's a prescription for -----, a statin drug. This'll drop your cholesterol like a stone."

Phil took the doctor's prescription but never filled it. He'd read somewhere about the muscle and liver side-effects of the so-called "statin" cholesterol drugs. Despite his doctor's reassurances, he was more scared of the drug than of the prospect of a heart attack in his life. Instead, he embarked on a program that included several readily-obtainable foods and included them in his daily routine for several months.

On his return to the doctor, Phil's LDL was down to 112--a 38% drop. "Wow! That's a great result on your medicine," the doctor declared. But Phil informed him of his reluctance to take the medication and how he used foods instead.

Mention fiber and nearly everyone thinks of the dry, cardboard-like breakfast cereals found in the grocery store. It's as if healthy ingredients come at the cost of taste. But the majority of fibers these products contain really provide limited benefits. Wheat-fiber based products like these have essentially no effect whatsoever on cholesterol in your body (though it's good for your bowels.)

Fiber comes in a broad variety of shapes and sizes that you can incorporate into your nutritional program in interesting, delicious ways that can deliver powerful health benefits. With knowledge of superior sources of fiber in food and supplements, you can create a smorgasbord of fiber to substantially lower cholesterol.

But I already eat whole wheat bread!

Most Americans take in a meager 14 grams of fiber a day. Processed foods created for convenience and temptation (and profit) are generally stripped of fiber content. Sugary, dried, instant, microwavable, just-add-water foods in glitzy packaging are therefore miserably deficient in fiber.

The benefits of fiber begin when you take in at least 25 grams every day. This is the level of fiber intake recommended by most national organizations like the American Heart Association. But something unexpected happens when your fiber intake is 50 grams or more a day: cholesterol plummets, blood sugar is lowered, diabetes can be prevented--and you can lose weight, too.

The diet advocated by the American Heart Association lowers cholesterol around 7%. (Yawn.) Compare this to a diet with more stratospheric quantities of fiber (>50 grams per day): cholesterol is lowered 30% or more-- that's as good as the statin cholesterol medicines. (Imagine what would happen if you combined a cholesterol-lowering medicine and super-high fiber intake.)

Oat bran

Beta-glucan is a soluble fiber that avidly absorbs water and transforms into a gooey gel. This gel, as it traverses the twenty-some feet of intestines, is an efficient absorber of cholesterol. Beta-glucan is responsible for the cholesterol-lowering properties of oatmeal that you've likely heard about. You know what's even better than oatmeal? Oat bran. Ounce for ounce, oat bran has twice the soluble fiber of oatmeal. You can buy oat bran in bags and boxes in most grocery stores. Oat bran is also more versatile. You can use it as a hot cereal microwaved in skim milk or soy milk (add raw sunflower or pumpkin seeds, fresh berries, or sliced fruit), or you can add it to yogurt, fruit smoothies, or protein drinks. Like oatmeal, you can also use it in your baking.

One ounce of oat bran (1/4 cup) contains 4 grams of fiber, of which 3 grams are soluble. Including ¼ cup of oat bran a day in your diet can powerfully lower cholesterol.

Pectins

Pectin is the soluble fiber found in abundance in apples and citrus fruits, especially grapefruit. In citrus, the pectin is most concentrated in the white rinds, not the pulp, so don't do such a good job when you peel. The quantity of pectin in a single piece of fruit is relatively modest (around 1.5 grams), but when reaching for a piece of fruit, an apple or citrus fruit can be one way to add modestly to your net daily soluble fiber intake.

Flaxseed

Flaxseed is an ancient food, described in Egyptian writings dating back thousands of years. When the seeds are ground, the lignans, a structural fiber, are exposed and available as soluble fiber. (In addition to powerful cholesterol-lowering properties, the lignans are being intensively investigated for their cancer-preventing properties.) Flaxseed is available both as whole seeds and already-ground. Whole seeds need to be ground (e.g., in your coffee-grinder) to release the fibers. Don't confuse flaxseed oil with the seed itself. When the oil is extracted from flaxseed to produce flaxseed oil, it can be a source of linolenic acid, which in turn is converted by your body to a small quantity of omega-3 fatty acids (as in fish). But the bulk of benefit from flaxseed is found in the lignan, or fiber, content, and the ground seeds are therefore required, not just the oil.

Use flaxseed just as you would oat bran: Mix with skim or soy milk, raw seeds, and berries to make a warm cereal; mix with yogurt, fruit smoothies, protein drinks. Two tablespoons a day provides 17 grams of fiber, of which 6 grams are soluble.

Beans

Beans are an excellent and easy addition to most dinner menus. A ½ cup serving of starchy beans--pinto, Spanish, black, red, white--provides around 2 grams of soluble fiber and 4 grams total fiber. (Green beans are great for many reasons but are not a significant source of soluble fiber.) Vegetarian chilis and bean soups are among the many ways you can use these tremendous sources of fiber. Although beans are a carbohydrate source, the glycemic index (sugar-raising effect) is relatively low.

Psyllium Seed

Psyllium seed is the main ingredient in the familiar Metamucil, as this seed has the capacity to absorb many times its weight in water, making intestinal contents bulkier and softer. But it also lowers cholesterol 7-10%, just like oat bran and flaxseed. Psyllium is useful for its convenience: Just dissolve a teaspoon in 8-12 oz of water and drink. However, it is much less versatile than oat bran and flaxseed in that you really can't conceal it in yogurt or fruit smoothies or protein drinks. A teaspoon of psyllium (containing 2.4 grams of soluble fiber, 3 grams total fiber) is most useful when you are unable for one reason or another to use another soluble fiber source (e.g., when you're traveling). Taken 30 minutes prior to meals, you can also use it to produce satiety, or the feeling of fullness that discourages you from overeating. Many people use this as a helpful weight-loss strategy.

Nuts

Nuts are little powerhouses of beneficial nutrients. Unfortunately, manufacturers will roast them in oils (often hydrogenated), add salt, or coat them in sugar and other less healthy additives ("honey-roasted"). Stick with the raw variety for greatest benefit. In particular, raw almonds and walnuts pack the greatest punch when it comes to lowering cholesterol. A ¼ cup serving of either each day lowers cholesterol 8%. The route by which nuts accomplish this is not entirely clear, but the content of fiber, phytosterols (in almonds and similar to that found in butter-substitutes Take Control and Benecol), and other phytonutrients likely all contribute to the effect. Nuts are also rich in monounsaturated oils (similar to that in olive oil) and this may contribute to cholesterol-lowering. What's more, the generous fiber content of nuts has been shown to lower blood sugar and can even lower the effective glycemic index of carbohydrate foods (slows sugar release into the blood). This effect can help prevent diabetes. The wonderful satiety effect (feeling full) of raw nuts will permit you to eat a handful of nuts and feel satisfied. Up to a ½ cup a day is advised for full benefits.

Phytosterols

Phytosterols (also known as stanol and sterol esters) are found in abundance in many plants and closely resemble human cholesterol in structure. But when 2 level tablespoons are taken orally each day, they lower cholesterol around 15%. Curiously, phytosterols need to be "esterified", or bound, to a chemical side-group that gives them an oily consistency in order to exert their full cholesterol-lowering effect in the intestine. This is the reason that phytosterols come in oil-based forms as butter substitutes (Take Control, Benecol) and more recently as a mayonnaise-substitute. You can find the butter substitute products in the dairy aisle of the grocery store. Beware of their calorie content, as excessive quantities can still cause you to gain weight despite the cholesterol-lowering effect.

Soy protein powder

Soy beans have many beneficial nutrients. Among them are isoflavones, which are believed by many to help relieve menopausal symptoms in women, as isoflavones resemble estrogen. However, it is the protein we're interested in for cholesterol-lowering properties. The protein has been shown to lower cholesterol 15-20% by shutting off the liver's production of cholesterol. Soy protein, in fact, is one of the foods endorsed by the FDA to lower cholesterol.

The easiest way to get the 25 grams (3 tablespoons) of soy protein required for full cholesterol-lowering benefit is through powders that you can purchase in canisters at grocery and health food stores. Use the powder as part of health shakes (with yogurt or kefir, fresh fruit, oat bran, skim milk, soy milk, etc.) Other sources of soy protein include soy milk, textured-vegetable protein used as a meat substitute, soy nuts, soy cheese, low-carb pasta, and soy butter.

Create a smorgasbord of fiber

Including just a little of one or two of these strategies will help lower your cholesterol. But if you're looking for a super-charged benefit, combine several of these foods and nutrients. It is entirely possible to lower LDL cholesterol a full 30% or more when you put several together each and every day. A sample approach might be:

o Raw almonds--½ cup per day (total fiber 5.8 g; soluble 0.6 g)

o Oat bran--¼ cup per day (total fiber 4 g, 3 g soluble)

o Psyllium seed--2 tsp per day (6 g total fiber; 4.8 g soluble)

o Citrus fruit--e.g., 1 orange (around 1 g soluble fiber)

o Beans--1/2 cup per day, cooked (4 g total fiber; 1 g soluble)

o Soy protein powder--3 tbsp in protein shake (25 grams protein)

The fiber content of this regimen alone--over 20 grams added--packs a powerful effect on cholesterol. Most people lose a modest quantity of weight, as well, because of the feeling of fullness that fiber-rich foods provide. If you are diabetic or have "borderline" or "pre-" diabetes, blood sugars are often lower on this regimen. (Discuss this with your doctor to avoid excessively low blood sugars if you take oral diabetic medications or insulin.)

But beware. . .

Start with too much fiber all at once and you may--paradoxically--end up with constipation. The safest way to proceed if you begin with an average low-fiber American diet is to add one or two fiber sources at a time, and add another form only after two weeks. This permits your intestines to accommodate to the increased bulk. Also be sure to take in plenty of water, as these fibers will draw water into the intestine and can actually cause you to be dehydrated if you do not drink enough. If the fiber cannot draw enough water into the intestine, you can end up with a very nasty case of constipation. Not pretty! (Consult your doctor if you have a history of congestive heart failure, kidney or liver disease, edema, or have been advised to follow a fluid restriction before you embark on a program that requires greater fluid intake.)

William Davis, MD is a practicing cardiologist and author of the book Track Your Plaque: The only prevention program that shows how to use the new heart scans to detect, track, and control coronary plaque. His new book, What Does my Heart Scan Show? will be available for free through trackyourplaque.com trackyourplaque.com.