A Cholesterol-Reducing Diet Plan
High cholesterol is a contributing factor of both heart disease and stroke, two of the leading causes of death in the western world. Since high cholesterol is caused, at least in part, by improper dietary habits it makes sense to lower high cholesterol through a cholesterol-reducing diet plan. For some, making only a few easy changes to a diet can boasts results similar to the cholesterol reducing pills that have recently hit the market. However, anyone experiencing high cholesterol can benefit from the following cholesterol-reducing diet plan that is suggested by many doctors.
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Reduce Fats
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Eating fewer fats is a quick and easy start to a cholesterol-reducing diet plan. However, it is most important to limit all saturated fats. It is the saturated fats that are responsible for boosting blood cholesterol levels more than anything else eaten.
Most saturated fats come from animal sources. To reduce the intake of these harmful fats, consider switching from fatty red meats to leaner skinned poultry dishes, transition from whole milk to fat free or soy milk, eat less cheese and consume fewer eggs.
Limit Cholesterol Intake
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Restricting foods high in cholesterol is the most obvious change anyone will want to make when embarking on a cholesterol-reducing diet plan. While cholesterol found in food is surprisingly not the number one cause of high blood cholesterol it is still wise to eliminate most, if not all, additional cholesterol. Many animal derived products carry a varying amount of cholesterol. Egg yolk, cheese, beef, and shrimp are all large sources of dietary cholesterol. Limiting these foods is a step in the right direction.
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Lose Weight
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Being overweight can contribute greatly to high cholesterol. Shedding a few pounds will often lower blood cholesterol levels and improve overall health. Obviously, however, on a cholesterol-reducing diet plan a plethora of diets are off limits. High protein diets, for example, can actually exacerbate the high cholesterol problem. Exercising, drinking extra water and eating foods rich in fiber are a good start to weight loss on a cholesterol-reducing diet plan.
The reason doctor's suggest eating fiber is because fiber has a cleansing property that is known to reduce cholesterol. Fiber also helps a person to feel fuller for a longer period of time, which aids in weight loss. Additionally, fiber is thought to reduce the risk of developing certain kinds of cancers. For these reasons it is a great idea to eat more whole grains. These fiber rich foods in combination with exercise can boast generous weight loss that is sure to assist in the cholesterol-reducing diet plan.
Fruits and Vegetables
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Eating more fruits and veggies may seem like torture to many; however, this is one of the best solutions to lowering cholesterol. Fruits and vegetables are full of crucial vitamins and minerals that are essential to overall good health. They also boast high numbers of antioxidants and fiber that are known to reduce high cholesterol levels and increase weight loss. Adding a few fruits and veggies to a cholesterol-reducing diet plan will aid in every aspect of cholesterol reduction.
Vitamins and Supplements
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Many vitamins and supplements are thought to lower cholesterol; fish oil, garlic and soy are among the most researched supplements shown to be effective. Talk to a doctor for the latest supplement information and before beginning a regimen of vitamins or supplements. Doctors can give insight to the particular dietary needs that should be addressed through these vitamins and supplements. Also, occasionally these seemingly safe prescription alternatives can react negatively with medications and certain foods.
Beyond Diet
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It is important to recognize that sometimes, cholesterol levels are too dangerously high to manage with diet and exercise alone. If cholesterol levels and blood pressure are elevated with a history of heart attack or stroke, it is important to consult a doctor about possible options. Sometimes medications are needed to gain control of high cholesterol while surgery may be required in extreme circumstances. However, a cholesterol-reducing diet plan is a great plan that has benefits reaching far beyond lowering cholesterol alone.
Other factors contributing to high cholesterol include smoking and, unfortunately, genetics. While there is little anyone can do about their genetic propensity to store cholesterol in their blood, it is highly suggested that anyone experiencing high cholesterol issues should cut out the cigarettes.
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