We hear them preached everywhere, every time.. Eat good cholesterol foods and reduce your figure.
When it comes to cholesterol, we all know that there are "good" ones and "bad" ones, with HDL being the good type and LDL the bad type.
The problem is how to stick with the good one and get rid of the bad one? It's a rather complicated subject, so let's start.
Cholesterol is essential to human life, but high levels in the bloodstream are associated with heart disease and stroke. Specifically, high levels of LDL and low levels of
HDL are dangerous. LDL becomes hardened and forms plaque that builds up in the arteries, slowing blood flow. HDL has the ability to gather up excessive amounts of LDL and carry it back to the liver.
We don't exactly eat HDL or LDL, it forms in the body. Some of the foods that we eat do contain cholesterol, such as eggs, dairy and animal fat. Plant oils and fats contain a
cholesterol-like substance called phytosterols. They help lower blood cholesterol levels. Saturated and trans-fats contribute to high LDL, as do simple carbohydrates, such as
sugar and white flour.
In general, good cholesterol foods are foods coming from plants, because of the phytosterol they contain. Most animal meats are not good when it comes to cholesterol, except fish (especially deep sea fish) because they contain Omega-3 fats, which are found in canola oil as well.
One good plan to control LDL levels is including a lot of vegetables, fruits, whole grain foods (such as oatmeal) and fish into your daily diet. One daily bowl of oatmeal has been shown to reduce LDL levels.
It's a healthy decision to use olive or canola oil when you cook or bake, rather than lard or saturated fat. It has been determined that eating certain nuts decrease risk of heart
disease. So, eat some of them every day when you can: hazelnuts, walnut, almonds, pecans, pistachios and peanut. An ounce a day is recommended, provided you're not allergic to them, of course.
Another thing you can try is replacing your coffee or soda with green tea. Green tea has many benefits related with health, and one of them is its LDL lowering capability. If
you can't stand the original taste of green tea, don't use processed sugar. Use honey or raw cane sugar instead.
Try taking lots of different antioxidants in your daily diet. When cholesterol in your body becomes oxidized, they form hard plaques in the arteries, which are very dangerous.
Antioxidants such as green tea, vegetables and fruits help preventing this process from happening.
If you have to eat meat or poultry, make them lean cuts. When you have to take dairy products, make sure to choose reduced fat products made with skim or low-fat milk.
All in all, it's not difficult at all to switch from your regular diet to good cholesterol foods. It's just a matter of taking the right decision on what you eat.
What are you doing to make sure you're not getting high levels of LDL's? Do you or anyone you know have cholesterol problems ?
Mr. Bananahealth-and-fitness-buzz.blogspot
Comments (11)
Part of the reason I went vegetarian several years ago is because heart/cholesterol problems run in my family. (My dad died of a massive heart attack at 49 (when I was 17) and that was a huge wake up call.) So now I eat healthy and exercise regularly. :) I haven't gotten my cholesterol checked recently, but I'm not worried about it.
Being a vegan helps. Actually, my cholesterol is too low... which is not a good thing, either. You need cholesterol to produce all kinds of hormones.
Again, it comes down to balance.
I try to eat my fruits and veggies (read: force). Fruits are easy for me, veggies are a lil iffy. I take a multivitamin as well. And drink water instead of soda and sugary juice. I don't eat much meat, but when I do I get lean stuff. And I go through a gallon of 1% milk a week, think I got that down.
FRUITS & VEGGIES! :) & Imma vegetarian, so i don't eat meat & I don't eat a lot of junk food either. Tons of exercise too =D
Olive oil is actually pretty bad for you if it burns, so don't use it to cook as in stirfry and stuff. It's wonderful on pasta or salad or whatever floats your boat as long as it's uncooked/moderately heated/soupy.
So to cook on the stove, using canola oil is healthiest.
I have major cholesterol problems.
However, evidence supports it is a family thing. My grandma had high cholesterol her whole life, as does my mom. My aunt is a vegan and still has a cholesterol level of 230.
My cholesterol has been as high as 300, but I'm not resorting to pills yet. I think I'm at about 250 now (I haven't had a blood test in about 6 months though, so I don't know for sure) which isn't healthy, but is very low for my family.
I'm with the people who already commented on here... I'm a vegan so I avoid the bad cholesterol foods and obviously eat a lot of fruits, vegetables, and whole grains. And I love olive oil. And no pop for me, ick. Anyway, there aren't any major cholesterol issues in my family though, at least none that I know about... diabetes is the thing I have to watch out for.
i hate meat and avoid them as much as possible,
as well as eggs and dairy. i don't eat junk food
and exercise at least 3,4 times a week
so i am pretty sure my cholesterol level is good
I always cook with Olive Oil and the southern Mediterranean diet mostly consists of fish. The one person I know with high cholesterol is my Dad.
usually older adults have that problem that I know of. I'm vegetarian so it's pretty easy for me to cut out LDLs and include LDL lowering foods
i love shrimp! bu