Your site for helpful information about the low cholesterol diet. We know that exercise and a low cholesterol diet are important factors in avoiding heart disease. Changing one's lifestyle is not easy but understanding the purpose of a low cholesterol diet helps with compliance. It helps to know why some foods are safe to eat and others are not.

The Low Cholesterol Diet

A low cholesterol recipe diet doesn’t necessarily mean the absence of cholesterol in one’s foods. According to health experts, the objectives of a low cholesterol diet are:

• decrease the total dietary fat, particularly saturated fat 

• decrease dietary cholesterol intake

• limit sodium intake

• increase fiber and complex carbohydrates intake

• decrease calories to achieve a healthy weight.

Furthermore, experts believe that a low cholesterol recipe diet focuses more on the reduction of saturated fat intake than the dietary cholesterol intake. This is so because studies show that saturated fats are much more effective in raising cholesterol levels than dietary cholesterol itself. Additionally, these saturated fats drive the liver to produce four times more cholesterol from the foods we eat. Cholesterol in the body is basically taken from various nutrients but mostly from saturated fats.

Not all dietary fats are harmful. The unsaturated fats (polyunsaturated or monounsaturated) in our low cholesterol diet, sourced mostly from plants, can actually help in lowering cholesterol levels. It is easy to tell the difference between these two dietary fats. The harmful saturated fats stay solid at room temperature while the unsaturated fats do not.

When you are on a low cholesterol diet, be aware of the term “hydrogenated vegetable oil” on food labels. Since hydrogenation is a process in making oils solid at room temperatures, hydrogenated vegetable oils are then considered as saturated regardless of the vegetable content. These hydrogenated vegetable oils are used as ingredients in snack foods, baked goods, and margarine, all of which should not be a part of your low cholesterol diet.

Be aware that lowering cholesterol levels should not be limited to dietary cholesterol management. The following lifestyle changes are also very important in lowering one's cholesterol in order to help avoid heart disease:  

• engaging in physical activities                                                                            

• quitting smoking

• achieving a healthy weight

Although reading food labels may take up a lot of your time, it can also help you determine that the foods you are eating are safe and healthy.

While we can’t alter our family history of high blood cholesterol levels, we can change our eating patterns to lower cholesterol levels. Doing this would mean some of the following:

• increasing intake of fiber-rich fruits and vegetables

• eating oats and other sources of soluble fiber

• exercising

• substituting the ingredients containing high saturated fats with those containing less or none.

Secrets of Getting More Soy in Your Diet

(ARA) – Registered dietitians and other health care professionals recognize soy for its nutritional benefits. Soy offers an excellent source of cholesterol-free, low-fat protein and is gaining more acceptance in kitchens across America.

It’s no secret that soy is good for you. In fact, more than half of adult Americans agree that soy is a healthier protein than meat, according to a recent Harris Interactive survey on behalf of SOYJOY nutrition bars. Yet nearly as many are unsure how to get more soy into their daily diets.

“With numerous studies backing the heart and bone health benefits of soy, Americans know that soy is a healthy protein that can be better for you than other sources high in saturated fat and cholesterol,” says Allegra Burton, a  national health educator, MPH, RD and registered dietitian for SOYJOY nutrition bars. “But cooking with soy and finding ways to eat it on-the-go can seem daunting to many. With the variety of soy products available today, there are easy and delicious ways to incorporate soy into meals and snacks.”

Burton offers the following tips on how to enjoy the health benefits of soy throughout the day.

Snacks

To keep metabolism high, opt for a balance of complex carbohydrates and heart-healthy proteins. Crunchy soy nuts, soy yogurt with fruit or soy cheese with an apple or whole grain crackers make smart snack choices. When you’re on-the-go, avoid the mid-afternoon slump with SOYJOY, an all-natural soy nutrition bar made with whole soy and fruit.

Breakfast

Breakfast is a critical time for our bodies to refuel. Start the day off right with a high-energy smoothie blended with frozen berries and soy yogurt. Soy milk, available in plain, chocolate and vanilla flavors, enhances any cereal or oatmeal, and soynut butter is delicious on whole grain toast. Also, check the grocery aisles for a variety of other soy products, including breakfast patties and soy bacon.

Lunch

Heavy, high-fat meals can wreak havoc on our afternoon attention spans. Recharging with a balanced lunch is an important way to fuel your brain and body to perform well throughout the afternoon.

A few favorite lunch ideas include soy deli slices on whole grain bread with a salad, or a grilled vegetable sandwich with melted soy cheese.  Veggie burgers with all the fixings and soy nuggets with a low-fat honey-mustard dip are two other quick and tasty lunch ideas.

Dinner

Many of today’s soy products require minimal cooking, making them ideal candidates for any last-minute dinner dilemmas. Use soy crumbles, tofu, soy cheese and other soy products in place of meat in favorite recipes including lasagna, tacos, chili, stir-fry and pasta sauce.

Or fire up the grill with veggie burgers or soy hot dogs. Serve them on whole wheat buns and add grilled vegetables for a complete and satisfying dinner.

Whether you have time to cook or need to grab something and go, soy is a healthy protein source that can help lower the cholesterol and fat content of your favorite meals and snacks.

To learn more about soy, visit www.soyjoy.com.

Courtesy of ARAcontent 

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