Wednesday, December 4, 2013

7 Easy Ways - Special Diet For Cholesterol

People who have high cholesterol can succeed in lowering their cholesterol by changing their diets. As you can see, people who are most successful using diet plans to reduce cholesterol are those who can lose gained weight. So, before you see the doctor and take medicines the first step you try is diet for cholesterol.

If you plan to diet for cholesterol the plan recommend minimize your intake of the day saturated fat calorie by 7% and fat by 25-35 percent. The minimize sodium intake by 2400 milligrams daily, remember that the diet emphasize to lower cholesterol and maintain exercise daily. Here are 7 quick and easy tips to help you lower cholesterol level.

1. Take high fiber foods such as whole grains as primary source for your meal. You can add fresh fruits and vegetables such as berries, oranges, apples and grapes in your meal to lower your LDL Level (bad fat). Stay away from saturated fats such as meat and source out protein from fish or soy bean instead.

2. Change your habit as a part of diet for cholesterol would mean doing exercise for weight control. If you are a smoker you should quit. Smoking cause deceasing of HDL level and increasing of LDL Level that lead to heart disease and death.

3. If you have to dine out and still in diet for cholesterol try to follows these tips :

- find the restaurants which have good menus for low cholesterol foods

- ask to separate some ingredients with high cholesterol such as gravy butter, rich sauces and dressings

- if you order some pizzas you can order vegetables topping instead meat or cheese

- if you dine out on a fast food restaurant order salad, grilled chicken (skinless) avoid french-fries and large size of hamburgers.

4. Prepare your meal at home is the best. In order to diet for cholesterol your dishes should cook

by a low cholesterol method such as boiling , streaming, baking or any methods with no cooking oil involved. If you need to use cooking oil olive oil is a good choice.

5. In order to low high cholesterol you should exercise at least 30 minutes of exercise a day for

3-4 days per week. Exercises are not only for lowering cholesterol but also strengthen your heart, bones, and other muscles of the body and help you lose weight.

6. Getting enough sleep is an important key. According to medical studies, our body will release the growth hormone which regulates cholesterol level during sleep. So, someone who wants to lower cholesterol should get enough sleep.

7. Do not take sodium too much. Although sodium is an essential mineral for body, too much sodium can cause weight gain and possibly high blood pressure. Do not add salt in your dishes and avoid salty snack like potato chip and pretzels. Remember try to use no-salt-added products whenever possible.

If you are having a hard time of making changes with diet for cholesterol consult a nutritionist or dietitian is a good ways to help you plan an appropriate program.








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