For many people finding out they have high cholesterol may come as a shock. While it is a serious health problem for many people remedying the situation can be as easy as following a low cholesterol diet plan. In fact this will probably be the first thing any good doctor will recommend. The first time putting together this type of diet can be a little confusing but there are many resources available to help with everything from food selection to meal planning.
The main thrust of a low cholesterol diet is to reduce not only the amount of cholesterol one eats but also saturated fats and trans fats. Many studies into the way cholesterol works in the body have found that these two types of fats are actually more responsible for high blood cholesterol levels then foods that are naturally high in cholesterol.
Examining your daily diet will be the starting point for any changes that need to be made. One of the first areas that will need to be looked at and changed is the daily intake of red meats. These should be eaten in moderation and leaner cuts such as chicken and fish should be used. Red meats contain more saturated fats then more lean choices which can lead to a significant cholesterol increase. You should also bake, broil, or even use the grill as these allow the fats to drain away from the meat.
Frying is no longer a good way to prepare any foods as the oils used will just add fat back into the foods negating any cholesterol lowering affects. This will make for a change in many peoples cooking habits but there are tasty alternatives to frying out there. There are a variety of herbs, spices, and seasoning available that bring out and enhance the flavors if foods. Many of these seasoning also have additional health benefits and will open up whole a new way of cooking that is healthy and full of flavor.
Dairy is another area that many people will need to make changes in. Most dairy products are high in saturated fat that needs to be avoided. This does not mean that dairy has to be completely given up, but it is important to make the switch to low fat products for all milk products, including cheese and butter. You can also substitute skim or soy milk for your daily milk consumption.
Another dairy product that can be confusing is eggs. The yolk of an egg is high in cholesterol and many people separate the whites from the yolk before using just the egg whites in their low cholesterol meal plans. The cholesterol in egg yolks is not necessarily bad if they are eaten in moderation. Of more concern are the saturated fats that many eggs are combined with, such as comes with bacon or sausage. This type of fat raises blood cholesterol levels more then the cholesterol found in eggs.
Starting a low cholesterol diet plan usually begins with your doctor. He or she can get you pointed in the right direction with the resources you need to take back control of your health. You can also find any number of books and internet sites that are good resources for food selection, recipes, and meal preparation. A low cholesterol diet is not something to be afraid of. It is the first step in taking control of your health and living your life to its fullest.
Andrew Bicknell
http://www.articlesbase.com/nutrition-articles/how-to-start-a-low-cholesterol-diet-plan-742706.html
{ 4 comments… read them below or add one }
Do built-up plaque and cholesterol in your arteries ever go away if you start a diet and exercise plan?
I know eating poorly and not exercising can lead to a build up of cholesterol and plaque in your heart’s arteries. I am just curious if one starts a diet and exercise program after a bunch of cholesterol has built up, will the build-up go away or is it there forever (other than surgery)?
Thanks for your insight, I appreciate it.
Of course it will at least decrease if you have a drastic change in diet.
Or, you could take cholesterol lowering medicines and possibly damage your liver.
There is no surgery that removes arterial deposits.
Exercise helps some but diet is what really does the job. Simply avoid fatty foods like dairy products (milk, cheese, butter). Personally, I’m 65 and have no intention of stopping dairy. I love pastries and chocolates.
The body is designed to handle a certain amount of cholesterol, everyone has SOME cholesterol and it DOES have it’s job to do.
References :
lots of studying
The answer is NO!
There are no research studies that support this. There have been some, again SOME reduction in plaque size and volume in some patients following Dr. Ornish’s diet, which is almost non-fat.
As far as "bunch of build up", there has never been good case studies supporting severe build up reversal just by diet and exercise. One of the only ways of following these subjects is by angiogram and not many funded research study is going to support multiple angiograms on healthy and unhealthy subjects. Very tough to do.
References :
Couple of decades of cardiovascular research
Please forgive me for being quite blunt in my reply but I am sick and tired of seeing good people lied to about what diet or exercise program will be their magic cure.
It is far kinder I believe, and more helpful to know the facts, as ugly as they are…That way you have a fighting chance.
The facts are not very uplifting, but here they are… At least you are aware of this junk in your system. Yes… Right now, there is a ton of deadly ‘plaque’ inside your intestines, not to mention harmful ‘parasites’ (mostly worms!) that are making and keeping you fat!
The fact is: 99.9% of all people living within the United States, and about 91% of everyone else living outside of America are infested with this JUNK.
And it’s put there on purpose! ( I know this sounds like “men in dark suits with sunglasses flying in black helicopters” kinda stuff.)..But you gotta hear it, it’s for your own good…
And yes there is a solution, so read on. This article called." Free Me From Fat Forever" certainly breaks the mold on everything that the media feeds us to do with weight loss.
If it is the truth, it’s quite shocking?
I hope it can help
References :
Here is the article source…
http://freemefromfatforever.blogspot.com/