Proper Diet for High Cholesterol
High cholesterol is the equivalent of a ticking time bomb, exposing you to excess risk of developing any number of cardiac conditions such as hypertension, stroke, heart attack and cardiac arrest. Although cholesterol levels can be artificially lowered through the use of prescription medications, the best approach is to first attempt to reduce it through dietary means. This will avoid the potential for developing side effects from prescription drugs as well as offer you the opportunity to lose weight in the process.
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Understanding Cholesterol
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Understand that there are two general types of cholesterol: high-density lipoprotein (HDL), which is the "good" cholesterol, and low-density lipoprotein (LDL), which is the "bad cholesterol. A diet that treats high cholesterol levels will trigger both a reduction in LDL and an increase in HDL, improving your overall blood cholesterol profile. To accomplish this, consume a lower-fat diet that is rich in foods from plant-based sources such as fruits, vegetables and whole grains. Additionally, you should limit both your overall intake of fat to less than 35 percent of total daily calories and your overall consumption of dietary cholesterol to no more than 300mg per day, according to information from the Mayo Clinic. The majority of that fat should be from unsaturated sources like nuts, seeds and healthy cooking oils (think peanut or sesame). According to the American Heart Association, most dietary cholesterol is present in dairy and meat products, while plant-based foods are relatively devoid of the substance. Therefore, at least 50 percent to 60 percent of your diet should consist of cholesterol-free foods, while the remainder of your diet should contain low-fat dairy foods and lean protein sources such as seafood, turkey, chicken and low-fat red meats.
Menu Suggestions
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Start your day off right with a heart-healthy bowl of fresh oatmeal mixed with cinnamon and fresh berries, a glass of low-fat milk, an apple and a piece or two of whole grain toast. Another alternative would involve whole grain waffles or pancakes with one or two scrambled egg whites on the side. For lunch, either prepare or purchase a large grilled chicken salad with healthy vinegar or balsamic dressing. For dinner, come home to a serving of grilled, unbreaded fish, steamed rice, whole wheat dinner rolls, spinach, broccoli, and another small garden salad. As a snack throughout the day, consider mixed nuts, low-fat cheese, pieces of fruit or dried low-fat meat such as venison.
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