A Diet to Lower Cholesterol and Lose Weight

cholesterol and weight reducing diet

If you have high cholesterol levels above 200 milligrams per deciliter of blood and are overweight, do not hesitate, you have to adopt a diet to lower high cholesterol and control your weight. This will greatly improve your quality of life, fighting high cholesterol, obesity (read more at weightofthenation.org) and other related diseases, they can cause. To lower cholesterol and weight you have to follow a proper diet, which consists of a caloric distribution of a 55% carbohydrates, 15% protein, and 25% fat.

Caloric distribution of a cholesterol and weight reducing diet

– The carbohydrates that should be eaten are called complex carbohydrates, ie whole grains. Reduce or avoid simple carbohydrates (sugars, sweets, cakes, creams, etc.).
– As for proteins, they play an essential role in the treatment of hypercholesterolemia. You should preferably consume sea fish 3 times a week, white meat (chicken, rabbit, turkey, etc.) 2 times a week, and reduce the consumption of beef to only 2 times a week and that without visible fat.
– Finally, the fat should be unsaturated, omega 3 or 6. Limit saturated fat found in animal fats and products that are made with them such as butter, cream, etc.

Selecting foods for a diet to lose pounds and cholesterol

  • Milk: Skim, liquid or powder.
  • Cheese: spreadable low-fat, skim ricotta, mozzarella (not necessary skimmed, because it is harder to find, this is one of the less fatty cheeses). Avoid grated cheeses or very hard cheeses, the harder is the cheese, more fat and salt it has.
  • Egg: Use it for making puddings, meringues, etc. Include it 3 times per week in your diet, it can be consumed as a replacement of a portion of meat.
  • Fish and Meat: As mentioned above, remember fish 3 times a week, white meat 2 times per week, beef 2 times per week. Prepare them baked, broiled or grilled, fried foods are not recommended.
  • Vegetables: all you want, cruciferous and leafy veggies are the best, the more you eat the better because they are high in fiber, ideal to help lower cholesterol, since fiber drags cholesterol in the intestine, and less caloric, ideal to help lose weight. Only potato, sweet potato, and corn should be consumed at a rate of 1 every week and can be used as a replacement for cereals. The remaining vegetables eat them without restriction.
  • Cereals: all whole, because of their high fiber content. Choose pasta made with whole grains, brown rice, whole grains or mixture used common flour with whole wheat flour. As for the bread, whole of course. As for the cookies, they have a high sugar and fat content and in many cases are trans or saturated fats, beware! Try to avoid them, they are a temptation, you start with 1, after 10 minutes without realizing it you ate the package.
  • Oils: olive, sunflower, grape, canola or soybean. Do not use oils mixtures for cooking; just use them to dress salads, purees or any other preparation, but do not use them for cooking.
  • Drink: preferably water (2 liters), natural fruit juices, diet or light juices, 0% sugar soda. Wine only 1 to 2 glasses of red wine per day.
  • Condiments: all aromatic. However, use salt sparingly.
  • Sugar: Use sweetener.
  • Sweets: Avoid them, because your body will use as an energy source, instead of fatty substances deposit.

This selection of food will be very helpful in making your menu for hypercholesterolemia and overweight.

To complementing this diet for high cholesterol and overweight, you should consider performing aerobic physical activity regularly, for 30-40 minutes three times in the week.

Tips For Reducing Bad Cholesterol LDL

Almonds lower LDL cholesterol

LDL (low density lipoprotein – bad cholesterol) is in saturated fats. The “saturated” of these fats refers to chemical bonds. In some cases it is easy to distinguish because saturated fats are solid at room temperature, for example, butter, margarine, animal fats and cheeses.

In other cases, saturated fats are “hidden” and not as easy to identify. It is known that most processed foods containing high levels of LDL, however, saturated fats are also present in many natural foods. Most nutritionists believe that with these foods, the health benefits outweigh the disadvantages. In other cases, there are foods that contain saturated fats but contain unsaturated fats. As a general rule, most nutritionists agree that the more highly processed a food is, the higher the amount of bad cholesterol it contains. A hamburger fast food establishment, probably contains more LDL than a burger prepared at home.

In a recent study, participants who switched fatty meats with lean meats managed to lower their cholesterol levels by 10%. However, if the bad cholesterol has become a health problem for you, the best way to overcome this problem is to eat certain foods that lower cholesterol. According to studies, these are some of the best:

1) Almonds

Almonds lower LDL levels, while at the same time supply us with vitamin E, an essential vitamin absent in most of our diets. Choose toasted almonds and salt and portions no larger than ¼ cup.

2) Pistachios

Pistachios are the worst enemy of bad LDL cholesterol and are also full of antioxidants. This makes them a powerful “medicine” in the fight against cardiovascular disease. Stick to portions no larger than ¼ cup.

3) Unprocessed grain

Changes foods containing processed grains (such as commercial cereals, for example) for foods containing raw grains, which fight bad cholesterol. Oats and barley are two of the best. Eating a bowl of oatmeal for breakfast each morning can be the healthiest way to start the day. The whole grain can not only reduce cholesterol levels and reduce the risk of hypertension but also can help you avoid weight gain and type II diabetes.

References

Want a cholesterol free diet? Here are the foods to eat!

dried fruits

Low-fat food products with zero cholesterol or sea salt offer normal consuming options. Integrated as component of a healthy consuming strategy, these meals contain multiple vitamins that may well improve your total level of working. Do not take any 1 food towards the exclusion of other people. Consuming a well-balanced food plan, including these food items, is vital for a good way of life.

Legumes, Seeds in addition to nuts

Most legumes, nuts as well as seeds contain plenty of normal unsaturated excess fat, protein, antioxidants as well as fiber. Combining the truth that they contain the healthful unsaturated excess fat with getting no cholesterol makes legumes, nuts and seeds choices that are heart healthy, in accordance with the AHA. Every 7 days, you ought to strive to consume around five servings of legumes, nuts or seeds. A portion may well consist of 1/3 cup of nuts, 1/2 cup of cooked legumes, for example dry beans or peas, two tbsp. of seeds or two tbsp. or peanut butter. Kidney beans, almonds, lentils, hazelnuts, sunflower seeds and also walnuts are all superb, cholesterol-free resources of protein, soluble fiber in addition to magnesium. If you select to ingest any type of canned beans, check the label to ensure that they’re not filled with meat as this could add cholesterol towards the or else healthy snack.

Fruit and Veggies

A diversity of fresh and/or frozen fruit may meet your nutritional requirements. Fruits include no cholesterol. Uncooked, edible fruit contain minuscule levels of saturated and/or trans fats. Fresh fruits include less than 0.5g of fat for each fruit, as outlined by the Create for Much better Health Foundation. Fruit containing less than 0.5g of excess fat consist of 1/2 cup of raisins as well as a half of the pomegranate. Whole fresh fruits containing much less than 0.5g of fat per 1/2 cup serving include tangerines, oranges, bananas, blueberries, honeydew in addition to cantaloupe melons, kiwi, cherries, grapes, mangoes, plums, pineapples, persimmons, strawberries, star fruit, watermelon, raspberries, nectarines, peaches along with pears. Wild blueberries, guava as well as 6 kumquats include 1g of body fat in 1/2 cup, which still isn’t much. Avocados include 1.5g of saturated fat for each 1/2 cup portion. Fresh fruits that contain no salt consist of the tree fresh fruits, oranges, nectarines, peaches, pears and plums. Canned fruit may contain sea salt, so read the food labels.

Seasonings

Spices in addition to herbal plants that are applied to season as well as prepare food contain no cholesterol. Some examples consist of sea salt, thyme, allspice, anise, turmeric and tarragon, basil leaves, spearmint, bay leaf, sage, caraway seeds, rosemary, saffron and cardamom celery seed, ready mustard seeds, chervil, poppy, cinnamon, pepper, chili powder, peppermint, cloves, paprika, coriander, oregano, cumin, nutmeg, curry, marjoram, dill, ginger, fennel, onion powder, garlic powder and also fenugreek. Vanilla extract along with vinegar are in addition without cholesterol. A cholesterol-free diet is not easy to follow. You have to supplement all necessary nutrients to avoid a deficit. As it is not for everybody, following a low cholesterol diet instead may be better.

High Cholesterol Foods to Avoid in your Low Cholesterol Diet

High cholesterol foods to avoidWhenever you have high cholesterol levels [more information on that] or your medical doctor has alerted you concerning your growing cholesterol numbers, you might alter your eating plan to ensure that you might shield yourself to protect against cholesterol-related cardiovascular disease along with stroke. You will find some meals to refrain from whatsoever expenses, that will assist your LDL cholesterol numbers to start to drop.

Whole eggs

Although whole eggs are usually a good meal, egg-yolk may trigger issues in the event you currently have high cholesterol levels. Just 1 boiled egg using the yolk intact has 225 mg of cholesterol. In the event you nonetheless wish to begin your day using the protein of eggs, attempt consuming just the whites. They are healthful and also have a lot much less cholesterol compared to the yolks.

Deep-fried Animal meat

Fried animal meat are among the worst type high cholesterol foods to limit in your diet. They are packed with bad fats, that increase levels of cholesterol, along with are frequently prepared in somewhat hydrogenated oil that is recycled time following time. For example, a 3-oz. portions of deep-fried beef liver feature a huge 425 mg of cholesterol. The American Heart Association (AHA) indicates that you simply do not ingest greater than 300 mg of dietary cholesterol in one day.

Milk Foods

Dairy products and also milk food items may be secretly complete of cholesterol. Any milk products item which has more than 1 % of body fat is rich in cholesterol. Move to skimmed or soya milk, along with view out for sneaky cholesterol in cheese, frozen treats as well as other dairy food items. Study the dietary info on the label if you are uncertain of just how much body fat is within the milk item.

Quick Meals

Quick meals are complete of unhealthy fats, oil along with sea salt. Some quick food items are even worse than some others. Fried potatoes which have been deep-fried in oil are unhealthy for all those with high-cholesterol, much like junk hamburgers. If you should have quick meals, appear for barbecued options along with consuming them having a salad instead of fried potatoes.

Sources

The Low Cholesterol Diet: A Simple Path to Better Health

Diet for low cholesterolOne of the surest ways to improve long-term health is by adopting a low cholesterol diet. Studies show that the risk of coronary heart disease & stroke can be lowered significantly by closely monitoring the amount of cholesterol that is consumed during meals and snacks. Although cholesterol in itself isn’t necessarily bad, over-indulging in foods high in fat & animal products can lead to a plaque that can narrow the arteries and lead to a heart attack or stroke.

Thankfully, adopting a diet low in cholesterol isn’t too difficult to accomplish. Avoid foods that are high in saturated fats and trans fats & follow a diet rich in healthy cholesterol lowering fats, such as those found in fish and vegetable oils according to studies. Opt for natural unprocessed oils, such as Olive oil or Canola, rather than the cheaper polyunsaturated oils, butter or margarine.

It is important to make sure the proper foods are available by purchasing only foods low in cholesterol. These include canned or dried beans and grains, fresh fruits, vegetables and vegetable juice as well as fish and sea foods which are low in cholesterol. Avoid eggs when possible, or prepare only the egg whites as they contain no cholesterol and are high in protein.

Eating oatmeal for breakfast in a low cholesterol diet is a suggestion given by many experts as it greatly reduces cholesterol levels. The same is true for oat bran and many whole grains. Cholesterolmenu.com suggests eating at least three servings of whole-grain foods per day.

Lowering the risk of coronary and cardiovascular disease can be as simple as following a low cholesterol diet plan. This is accomplished by reducing the amount of saturated fats & animal products consumed on a daily basis while increasing the amount of whole grains, vegetables, fruits & fish. Adopting a low cholesterol diet is one of the surest ways to better one’s health.