
How To Lower Cholesterol Safely And Permanently ...Now! Click Here!
Foods to Avoid
High Cholesterol
Cholesterol Lowering Foods
Fruit
Salads Try a fruit salad for breakfast, snack or a later meal. The aromas, colors and flavors of
different fruit combinations will allure and tempt you to try and eat more of them. Frozen fruits sorbet
style, smoothies, layered masterpieces are all possible. Use lemon juice to avoid apples and other fruits
from browning and keep unused portions refrigerated and covered. Include fruit salads among foods to avoid
high cholesterol.
Salads It is not about what goes on top (preferably NOTHING!)
It is about what is inside. Avoid croutons, bacon bits, whole milk products such as cheese, eggs, and other
high-fat foods. Keeping it simple and drizzling with a little lemon juice (or fresh fruit juice) is all it
takes to make for a healthy and filling meal. Salads are quick meals and easy to do; there is no excuse here.
You can opt to add in some red peppers, chilies, fruit (apricots) to make it more interesting, but still
healthy and not rich in fat-content! If you do want to add meat to your salad, opt for the lean cuts and again and preferably
skinless chicken. Include salads among foods to avoid high cholesterol.
Pasta Benefit from a great variety: try whole-wheat, fresh pasta or dried pasta, vegetable pastas and
rice pastas. Simply cook the pasta in a pot and avoid using salt. Shred your favorite vegetables or cut them into
very small pieces. Add the pasta and toss until the vegetables are the desired consistency. Add your favorite fresh
herbs and combine. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook
until vegetables are softer but still crisp. Pasta-meals are easy to prepare in record time and again can give wide
variety to your taste-buds. Include pasta among foods to avoid high cholesterol.
Sandwiches A word of
caution: avoid highly processed deli and sandwich meats. They are not good for you. Choose lots of vegetables
for your sandwiches (try roasted eggplant, zucchini and red peppers for added flavor). Use healthy breads or
pitas or tortillas that are low in fat (preferably whole-wheat). Instead of mayo, use fresh sweet onions or
mustard. Lean and skinless chicken or other poultry are best for the protein. Sandwiches can be included
among foods to avoid high cholesterol.
Smoothies and Blended
Treats Blend your favorite
combinations (even some veggies too!) with fresh fruit juice. Even consider steaming some vegetables like
carrots, beets and spinach and adding some pineapple or orange juice to it for a refreshingly healthy
treat. Chilling or even freezing some
of the fruit before serving can produce a nice chilled drink that is perfect for summer. Combine until
blended for an excellent and very healthy snack anytime and every time. Experiment with different fruit
combinations to find different tastes. Great quick breakfast on days when you are in a
rush. If you are craving desserts, you can
add a small amount of very low fat frozen yogurt to this recipe as well for a smooth delicacy. Use frozen
fruits to get a tasty and heart-friendly alternative to ice cream and other desserts. These blends can be
included with foods to avoid high cholesterol.
Grilled
Dishes Brushing vegetables
and lean meats with lemon juice and herbs prior to grilling is healthy and yummy! Grilling is easy to do and
culinary excellence fast to create. Enjoy fat-free good-for-you foods. A good example is a butternut or sweet
potato, cut open or in pieces, brushed with olive oil and roasted in the oven for a healthier alternative to
fries or fat-rich, starchy vegetables.
Desserts and
Snack OCCASIONAL TREATS ARE
OK! INDULGENCE and OVER-EATING NOT!Control
your weight and your calorie intake by keeping your sweet-tooth in check. The least sugar, calories, fat, and
salt in all your food choices should be your goal. Limit the intake of desserts and snacks. Occasionally
eating low-fat desserts and snacks such as angel food cake, fig and fruit bars, low-fat yogurt, fruit
sherbet, Jell-O, animal or graham crackers, wafers, puddings made with low-fat milk for lower-fat
alternatives are acceptable, in moderation. Desserts still do often contain sodium, plenty of calories and
some fats. FIND AND MAKE HEALTHY
ALTERNATIVES.Try to ward off cravings with
fresh fruit. An occasional treat can be included in foods to avoid high cholesterol.
Lean Meat
Dishes Try planks of cedar,
perfect for baking or grilling fish. Cover with lemon juice and possibly herbs. Marinating poultry and other
meats in lemon juice and fresh dill or in pureed fruits and vegetables is a heart-friendly way to get plenty
of flavors into your cooking. Prepare your meats, without adding MORE fat! Cut off
visible fat deposits and pieces, remove skin from chicken. Include MORE FISH in foods to avoid high
cholesterol.
Here is a list of cholesterol lowering foods to avoid high
cholesterol:
Start by
choosing healthier low fat foods.
Buy
unsaturated fats and oils.
Use
cooking-sprays (low-fat) to replace oils and further cut fat from our diet.
Use food
preparation techniques that do not require oil (stir-fry, steam, boil etc.).
No deep-frying
foods or baking/preparing foods in heavy oils.
Be alert for
hidden dangers! Especially try to avoid foods that contain harmful trans-fats such as margarine, salad dressing
and sauces. Rather, opt for lemon juice and natural flavorings and eliminate added salts and
fats!
Cut calories
and eat for the right reason: Eat only enough calories to improve your healthy weight and reduce your blood
cholesterol level.
Take in LESS
than 200 milligrams of dietary cholesterol each day, or follow the limits for dietary cholesterol that your
doctor sets for you, which might be even less than ‘normal’ if deemed appropriate in your
case.
Limit saturated fats
to less than 7% of daily intake.
Limit your sodium
intake to 2400 milligrams a day.
If you are
faced with really high/bad cholesterol levels, consume only very low portions of saturated
fat.
Fiber is good for
you. Our bodies need it to digest foods properly. Soluble fiber is best and may help you consistently lower your
cholesterol for good. Try new sources of high fiber foods full like:
• Dried peas and
beans
• Fruits (especially
oranges and pears)
• Oats, Rye and
Barley
• Vegetables
(especially brussel sprouts and carrots)
Foods to avoid at all costs for a low cholesterol
diet
All foods high in cholesterol like egg yolks and full-fat dairy,
even organ meats (liver/kidneys).
Fried and processed foods or foods
high in fat and salt.
Highly processed foods (deli meats,
sausages, hot dogs, bologna, salami and fatty red meats).
List of Foods
to Avoid HighCholesterol:
We are advised to limit daily intake to 6
ounces or less of animal products to keep our cholesterol levels in check.
Fish is your best option for protein and
nutrients! It is even better than chicken.
When choosing meat and animal protein:
Select lean cuts: white meats with less ‘marbleizing’ (which is the cholesterol). Skinless meats are best, lean
cuts with no excess fat. Remove the skin of chicken.
Smaller, more regular meals are better for
your metabolism.
Variety is the key, from all food-groups,
every day.
Fruits and vegetables are good for you –
better than animal fats!
The following reference list of foods to
avoid high cholesterol is not meant to be a complete listing – only quoted and provided here for illustrative
purposes and to give you a checklist of sorts to start buying some new vegetables:
Alfalfa sprouts
Anise
Apples
Apricots
Artichoke
Arugula
Asparagus
Avocado
Bananas
Bean sprouts
Beans
Beets and beet greens
Berries
Bok choy
Breadfruit
Broccoli
Brussels sprouts
Cabbage
Calabrese
Carrots
Cauliflower
Celeriac
Celery
Chard
Cherries
Chicory
Chives
Clementines
Collard
Corn
Cucumber
Daikon
Dates
Eggplant
Endive
Fennel
Fiddleheads
Figs
Frisee
Garlic
Grapefruits
Grapes
Guava
Kailan
Kale
Kiwis
Kohlrabi
Kumquats
Leek
Lemon grass
Lemons and Limes
Lentils
Lettuce
Lychee fruits
Mangos
Melons
Mushrooms
Mustard greens
Nectarines
Nettles
Okra
Onions
Oranges
Papayas
Parsnips
Passion Fruits
Peaches
Pears
Peas
Peppers
Persimmons
Pineapples
Plums
Pomegranates
Potatoes
Pummelo
Qunices
Radicchio
Radishes
Rapini
Rhubarb
Rutabaga
Skirret
Spinach
Squashes
Star Fruit
Sweety
Tangelos
Tangerines
Tomatoes
Tubers
Turnip and turnip greens
Ugli Fruits
Water chestnuts
Watercress
Zucchini
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Cholesterol Matters to Your Heart

(ARA) - Everyone knows they should watch their cholesterol, but do you know why? If you have high cholesterol,
you may have twice the risk for heart disease -- the number one health problem for both women and men in the United
States.
High levels of cholesterol can lead to heart disease, heart attacks and strokes. Bad cholesterol, known as LDL,
floats through your bloodstream, occasionally catching on the inside walls of the blood vessels. If enough
cholesterol accumulates in one spot, the buildup -- known as a plaque -- can block the passage of blood. The
resulting restriction of blood flow to the heart can cause a heart attack, while restriction of blood to the brain
can lead to a stroke.
Luckily, you may be able to reduce your risk of suffering one of these life-threatening events by lowering your
bad cholesterol levels. You can check your cholesterol level through a simple blood test. The National Cholesterol
Education Program (NCEP) recommends LDL cholesterol levels below 130 mg/dL for people without heart disease but at
moderate risk for developing heart disease. For those people with heart disease or a disease that puts them at high
risk (such as diabetes), the recommended LDL cholesterol levels are below 100 mg/dL. Further reductions to 70 mg/dL
are optimal and may be beneficial for those at particularly high risk.
To control your cholesterol levels, you should limit your intake of foods that are high in saturated fats and
cholesterol, such as fatty meats and whole milk. Eat plenty of fruits, vegetables and other high-fiber foods, and
be sure to exercise as recommended by your doctor.
In some cases, however, lifestyle changes alone are not enough. In those instances, medications including statins
might be prescribed to lower cholesterol levels further. Thanks in part to the availability of these medications,
the average patient today is considerably more likely to reach their LDL cholesterol goals than they were just 10
years ago.
Because high cholesterol doesn’t cause day-to-day symptoms, it can easily go undetected. Many people don’t know
they have high cholesterol until they develop symptoms of heart disease such as chest pain. As a result, it is
important to monitor your cholesterol levels regularly. And if your doctor has prescribed a cholesterol-lowering
drug, be sure to stay on your medication.
If you have high cholesterol, or if you do not know your cholesterol levels, here are some important questions to
ask your doctor:
* Why should I keep track of my cholesterol levels?
* Am I at risk for a heart attack or stroke?
* What puts me at risk?
* What are my current cholesterol levels?
* What are my cholesterol goals?
* How often should I check my cholesterol?
* How can I lower my cholesterol through diet? Exercise? Medication?
* What are the possible side effects of cholesterol-lowering medications?
* How should I take my medication?
Talk to your doctor to see if you should be doing more to lower your cholesterol levels. Not all
cholesterol-lowering medications are the same, so be sure you and your doctor choose the one that’s best for
you.
Courtesy of ARAcontent
Health/Medicine/Beauty
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