Balancing the ratio of LDL and HDL cholesterol is the purpose of any cholesterol lowering diet, because lowering the bad (LDL) cholesterol is a major factor in reducing the risk for coronary artery disease. The effect of lowering cholesterol has been shown to reduce mortality medical risk of heart disease.
Cholesterol levels that are measured in milligrams per DECILITER (mg/dL), naturally rise as men and women age and is determined through chemical analysis of a sample of blood taken from a finger prick or from a draw blood from a vein. For a healthy person cholesterol intake should be less than 300 mg daily while a person with a run with elevated cholesterol level must consume less than 200 mg per day. One thing to remember is that although dietary cholesterol can raise your blood cholesterol levels, is the greater sins of elevated cholesterol levels saturated fats. Food derived from animals is the sole source of dietary cholesterol.
The basis for a reduction in dietary cholesterol revolves around eating a predominantly plant-based diet rich in cholesterol-lowering foods. In reality, this approach demonstrated so effectively that use statin drugs to lower cholesterol. This was demonstrated in a recent study shows that people ate a rich dietary cholesterol lowering foods such as soy protein, almonds, plant sterol losses may occur-enriched margarines and natural fiber from Oats, psyllium, okra and eggplant in one year resulted in a 20% reduction in cholesterol, which is akin to take statins.
Your levels will generally begin to recede after two to three weeks after starting a lowering dietary cholesterol. When you start this type of diet is the first thing you need to do to increase your fibre intake. This can be done by increasing the amounts of fruit, plenty of vegetables and whole grain products. The other thing that needs to be closely watched is the intake of saturated fat.
The reason for this is simple; Nothing increases the cholesterol levels, like saturated fat. There are four main types of fat. The first two increase LDL cholesterol and must be avoided.
1. saturated fat found in most animal products, fast food, and some vegetables should be avoided or at least limited. Saturated fats include hydrogenated shortening, palm oil, coconut oil and cocoa butter.
2. hydrogenated or Trans-fat found in margarine and vegetable shortening.
The two fats that can be eaten in moderation and can help reduce total cholesterol and keeping levels of good cholesterol (HDL) high include:
3. Mono unsaturated fat found in olive and canola oil.
4. polyunsaturated fatty found in safflower, sunflower, soya, maize and sesame oils.
The best foods for lowering dietary cholesterol is high in starch and fiber and a good replacement for foods containing large amounts of saturated fat. You need to be careful, because although foods from plants do not contain cholesterol some contains saturated fats, such as Avocados. American Heart Association recently began recommending that people who have high LDL cholesterol eating foods fortified with plant sterols. These foods that have been fortified with sterols and stanols helps to block the body absorption of cholesterol.
Things to keep in mind when undertaking a lowering dietary cholesterol is that foods containing large amounts of complex carbohydrates, if eaten plain, low in saturated fat and cholesterol and contains vitamins, minerals and fiber you body needs. A healthy diet is the first step to properly to lower cholesterol and reduce the risk of heart disease associated with high levels.
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