The Low Cholesterol Diet

The Low Cholesterol Diet - a great idea to Lower your chances of serious health risks.

The human body requires fat as a major source of energy. However, too much can be very detrimental to our health. An excess of fats in our diet raises cholesterol levels in our blood, which is harmful to the circulatory system as it can lead to heart attacks and strokes, particularly if you have diabetes.

The fats we consume in foods can either be saturated, meaning they solidify or will remain solid at room temperature, or unsaturated, which remain liquid when at room temperature. A low cholesterol diet is specifically designed for lowering those unhealthy levels of fats in our systems and also to improve our overall health in the process.

Cholesterol can appear in the body from two sources. It is manufactured naturally in the liver from nutrients that we consume, and the liver actually makes about all we need to remain healthy on its own. Or we can introduce the substance to the body through a food source of some type, such as from the fats that are in animal products.

Saturated fats can most often be found in meats and in dietary products that are made from whole milk. Whereas unsaturated fats, also known as polyunsaturated and mono-unsaturated fats, are found mostly in plants and are considerably less likely to raise cholesterol levels in the blood.

There also has been evidence from scientific research studies that suggest that some mono-unsaturated fats such as those found in peanut, olive or canola oils may actually help to lower blood cholesterol. However, it should be noted that there are fats from vegetable sources that act as saturated fats when in the body and should be avoided or eaten on occasion such cocoa butter, which is found in chocolates, and coconut or palm oils. 

Another term you may come across while exploring the benefits of the low cholesterol diet is hydrogenation, which is the process of making a vegetable oil a solid at room temperature. These hydrogenated oils are considered saturated even though they are from a vegetable source. Hydrogenated oils can most often found in foods such as margarine, snack foods and baked goods, and should definitely be avoided while following a low cholesterol diet.

New nutrition labels added to the packaging of food products can help give dieters and consumers pertinent information on the fat, cholesterol, sodium and fiber contents of the food as well as the amount of caloric intake per serving. A health care professional such as a nurse, doctor or dietician are excellent sources for finding out about the meanings of various labels and terms you are unsure of. The internet is also full of valuable information and resources on following a healthy low cholesterol diet as well. 

Some of the common goals of this particular method of dieting are to decrease total fat intake, especially saturated fats, and to limit the amount of calories eaten. Also, a low cholesterol diet will limit sodium intake while increasing the amount of fibers and complex carbohydrates.

Following a low cholesterol diet is not difficult, particularly today with the wide variety of specialized foods that are available. Before starting any diet program you would be wise to consult with your doctor and have a routine examination. Regular exercise used in conjunction with a low cholesterol diet is also an essential factor for success.

Here are a few easy steps you can do to considerably lower your cholesterol and lessen your chances of illness and heart disease.

- Limit your intake of sugars and alcohols. Both of these provide the body with nutrients, but also come with many calories that cause cholesterol levels to become elevated, along with an increase in body weight as well.

-  Cigarette smoking and a sedentary lifestyle both can considerably raise the risk of heart disease. If you smoke, quit as soon as you can and if you aren’t following an exercise plan of some sort, you should know that regular aerobics has been shown to lower cholesterol levels and prevent build-up of harmful plaque, which clogs the arteries.

- Eat plenty of fish, at least three times per week as research has shown that certain fish, especially those found in deep waters such as salmon, herring, mackerel and tuna all contain an oil called omega-3 which may help lower cholesterol. Actual fish, and not fish oils, should be used as the oils contain too many empty calories and don't offer the same health benefits.

- Avoid foods high in sodium as several people with high levels of cholesterol also have high blood pressure as well. Limiting sodium or salt can help keep blood pressure at a lower, healthier level.

- Increase the amount of complex carbohydrates that you eat such as whole grains, pasta and potatoes. These foods offer an excellent source of energy but without the harmful effects that fat have on the body.

- Be sure to eat at least 20 to 30 grams of fiber each day which can be found in foods such as apples, carrots, oats, barley, brown rice and legumes. These foods also contain soluble fibers which have also been shown to help reduce the levels of blood cholesterol.
 
- If you must eat meats, choose wisely and eat those that have the least amount of fat as possible such as turkey or chicken without skin.

- When cooking, use olive or canola oils as opposed to vegetable oil that is high in polyunsaturated fats.

The low cholesterol diet and way of eating will make you feel better and it just may save your life.