Lowering Cholesterol Diet

It is not difficult to lower cholesterol through the way youcook and watching what you eat. The first step is in lowering your intake of saturated fat. These fats are solid at room temperature and when eaten can be used by the liver to produce cholesterol raising blood cholesterol levels. Most saturated fats are found in animal products, processed foods and in some nuts. Saturated fats are perhaps the biggest contributor to high cholesterol and resultant heart problems.

Unsaturated Fats

* Unsaturated fats (oils that are liquid at room temperature) on the other hand are known for their ability to help lower cholesterol levels. Wherever possible unsaturated fats should be substituted for saturated fats. One way to do this is to become label savvy. When you read a food label, look for the terms unsaturated, monounsaturated or polyunsaturated. If on the label you see hydrogenated ingredients -- these should be avoided.

Omega-3 fatty acids are unsaturated fats found in shellfish, fish and nuts. Fatty fish such as salmon, mackerel, tuna or pilchards contain the highest concentration of omega-3 and two servings per week are recommended.

Apart from saturated fats there are other foods that should be avoided or at least their intake should be reduced. Egg yolks and organ meats especially contain high levels of cholesterol. Full fat dairy products also contain high levels of cholesterol.

happinesslifetime.com Diet to Lower Cholesterol

* A diet capable of reducing cholesterol would include one that has minimal saturated fats, foods that are low in calories and low in sugar. The diet would include healthy amounts of fresh fruit and vegetables, those that contain complex carbohydrates such as wholegrain and seeds as well as fish and skinless meat or poultry.

It is suggested that egg whites are substituted for egg yolks and processed foods and most fat foods are completely avoided. Increased amounts of dietary fiber taken in the form of fruit and vegetables for instance should be included.

Snacking is encouraged yet should consist of cholesterol friendly foods instead of high calorie and high fat foods such as processed foods, potato chips or fried foods.

A cholesterol lowering diet is not a crash diet, it is a lifestyle change. It should be aimed at the inclusion of happinesslifetime.com cholesterol lowering foods. Modifying diet will help improve cholesterol readings almost immediately.

An example of a cholesterol lowering diet

Breakfast

* Breakfast should be highly nutritious and high in fiber. It must also be low in cholesterol. For instance use the whites of an egg to make an omelette or a frittata. Add a little spinach and low fat cheese.

A bowl of high fiber oatmeal or mueslic laced with nuts is a highly satisfying yet low cholesterol meal.

Lunch

* Carrying lunch to work with you could consist of a salad or a vegetable soup.

* If you need to have a sandwich it should be on stone-crushed, whole-wheat bread. Omit processed meat products and concentrate on a vegetable filling or low fat cheese or cottage cheese.

Dinner

* It may be difficult at first yet it is preferable to omit meat in favor of fish and vegetables.

* However if protein cannot be avoided it should take the form of skinless chicken, turkey or lean red meat.

* Pair it with either a salad or at least three varieties of steamed or stir fried vegetables.

* Beans or legumes can be eaten as a substitute for meat or they can be eaten as a side dish.

Flavorings or condiments

* Margarine if containing stanol esters or plant sterols inhibit the cholesterol absorption of the intestine. This is able to decrease cholesterol levels.

* Soy has a superior ability for lowering cholesterol. Soy milk or Tofu can be used quite successfully as a substitute for animal products.

* Cooking oils in the form of vegetables oils can help reduce cholesterol. Olive, canola, peanut, corn or soy oils are especially beneficial

* Garlic is another food that can be used to lower cholesterol, especially when eaten raw.

Healthy Snacks

* Nuts and seeds can help lower cholesterol by preventing it being absorbed in the intestine. Nuts are high in calories and for this reason should be eaten in moderation.

* Oats, bran or rice in the form of cookies or biscuits provide an excellent source of fiber and a good way of reducing cholesterol.

About the Author:

Tim Lazaro is a Lowering Cholesterol with natural foods enthusiast. Visit Ways to Lower Your Cholesterol for more expert advice on a waystoloweryourcholesterol.com/Lowering-Cholesterol-Diet.xhtml lowering cholesterol diet, lowering cholesterol with natural foods and exercise, and many other food tips you can use right now to quickly lower your cholesterol and keep it low.