Foods To Lower High Cholesterol And Triglycerides

Swap Fatty Meats For Lean Cuts

Fatty meats are not good for you if you are trying to get lower triglycerides. Saturated fat in meat increases bad LDL cholesterol and contributes to high levels of triglycerides and cholesterol. Switch to lean cuts of meat if you do indulge. Avoid processed meats including cold cuts, bacon, ham, and sausage as these contribute to an increased risk of diabetes, cardiovascular disease, and even cancer. Fatty fish is a better protein choice as it supplies healthy fats that boost heart health. Omega-3 fatty acids in salmon, trout, mackerel, herring, and tuna boost heart health and may help reduce your risk of a heart attack. However, avoid large game fish like swordfish, sailfish and king mackerel as they may contain mercury.

How Can I Lower Cholesterol With Diet

Heart-healthy lifestyle changes include a diet to lower your cholesterol. The DASH eating plan is one example. Another is the Therapeutic Lifestyle Changes diet, which recommends that you

Choose healthier fats.You should limit both total fat and saturated fat. No more than 25 to 35% of your daily calories should come from dietary fats, and less than 7% of your daily calories should come from saturated fat. Depending upon how many calories you eat per day, here are the maximum amounts of fats that you should eat:

Calories per Day
69-97 grams	17 grams

Saturated fat is a bad fat because it raises your LDL level more than anything else in your diet. It is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods.

Trans fat is another bad fat it can raise your LDL and lower you HDL . Trans fat is mostly in foods made with hydrogenated oils and fats, such as stick margarine, crackers, and french fries.

Instead of these bad fats, try healthier fats, such as lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils.

Limit foods with cholesterol. If you are trying to lower your cholesterol, you should have less than 200 mg a day of cholesterol. Cholesterol is in foods of animal origin, such as liver and other organ meats, egg yolks, shrimp, and whole milk dairy products.

Eat plenty of soluble fiber. Foods high in soluble fiber help prevent your digestive tract from absorbing cholesterol. These foods include:

Puree Fruits And Veggies For Baking

Pureed fruits or vegetables can be used in place of oil in muffin, cookie, cake and snack bar recipes to give your treats an extra healthy boost. For many recipes, use the specified amount of puree instead of oil. Check the mixs package or your cookbooks substitutions page for other conversions. You can:

• Use applesauce in spice muffins or oatmeal cookies.
• Include bananas in breads and muffins.
• Try zucchini in brownies.

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Weed Out Trans Fats And Saturated Fats

There is so much evidence implicating trans fats in heart disease. “The first thing we do when I’m counseling patients is to go over all the sources of trans fats in their diet and make substitutions,” McManus says.

Trans fats are created by adding hydrogen to a liquid fat to help it solidify. Food manufacturers started using trans fats because they extend the shelf life of packaged baked goods. Fast-food purveyors took to them because they can be reused again and again. Although public pressure has forced the food industry to phase out trans fats, they haven’t disappeared entirely. To avoid eating them inadvertently, scrutinize the labels on food packages before you put them in your shopping cart. If you see “partially hydrogenated” in the list of ingredients, pass that product by. If trans fats aren’t banned from restaurants in your area, ask if the cook uses partially hydrogenated oil before you order.

Saturated fats and dietary cholesterol, which are derived primarily from animal products, aren’t exactly heart-healthy, but it’s all right to eat them in small amounts. McManus says that because eggs are such a good source of nutrients, it’s okay to have as many as four yolks a week and whites as often as you like. She also gives a nod to red meat, shrimp, lobster, high-fat cheeses, butter, and organ meatsbut only to small portions of each one every couple of weeks or so.

What Not To Eat: Foods That Raise Cholesterol

Whether you have high cholesterol that needs to be lowered or you simply want to maintain an already-healthy cholesterol level, avoiding certain foods can help.

Any food that contains saturated fat is a no-no for a cholesterol-lowering diet. Trans fats are equally as bad, if not worse. Trans fats are a double whammy they raise LDL cholesterol and lower HDL cholesterol, Featherstun says.

Here are some specific types of food to avoid:

Anything fried Youd be hard-pressed to walk into a restaurant in the United States and not find a deep fryer. But if youre on a cholesterol-lowering diet, take a pass on the greasy stuff. Not only does deep frying cause foods to lose water and suck up fat, making them more calorie dense, but the oils that foods are fried in are often high in trans fats, the worst offenders.

If you cant bear the thought of never eating another crunchy onion ring, consider using olive or sunflower oil when frying. In a study published in January 2012 in The BMJ, researchers in Spain, where olive and sunflower oils are used for frying, found that eating fried foods was not associated with increased rates of heart disease like it is in countries where saturated fats, like lard and butter, are used. Just be sure not to heat these oils past their smoke point the temperature at which an oil starts to burn.

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Putting Together A Low Cholesterol Diet

When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two.

A largely vegetarian “dietary portfolio of cholesterol-lowering foods” substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber soy protein and whole almonds.

Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. But it’s a “natural” way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins.

Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It’s good for bones and digestive health, for vision and mental health.

What Causes High Cholesterol

Some causes of high cholesterol include:

• High intake of foods containing unhealthy fats such as fatty meats and deli-style meats, butter, cream, ice cream, coconut oil, palm oil and most deep-fried takeaway foods and commercially baked products .
• Low intake of foods containing healthy fats healthy fats tend to increase the good cholesterol. Foods containing healthy fats include avocado, nuts, seeds, olives, cooking oils made from plants or seeds, and fish.
• Low intake of foods containing fibre foods that are high in dietary fibre, particularly soluble fibre, can reduce the amount of bad cholesterol in your blood. Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, legumes, nuts and seeds every day.
• Low levels of physical activity and exercise.
• Being overweight or obese and having too much body fat around your middle.
• Smoking can lead to high cholesterol levels.
• Genetics your family history may affect your cholesterol level. In some families, several people might be diagnosed with high cholesterol or heart disease at a relatively young age . This type of pattern can be caused by genetics, including a genetic condition called familial hypercholesterolaemia. Its best to speak to your doctor as soon as possible if you think you might be affected.

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Increase Your Physical Activity

Physical activity increases levels of HDL cholesterol the good cholesterol that removes LDL cholesterol from the blood. Vigorous aerobic exercise is best.

If you havent been exercising much lately, gradually build up to the recommended amount of physical activity:

• People aged 18-64 years should do 30 to 60 minutes of moderate-intensity physical activity on most days of the week.
• People aged 65 years and over should aim for a total of 30 minutes of moderate physical activity on most days .

Moderate-intensity exercise is a level that increases your heart rate and breathing but allows you to keep talking. Vigorous intensity exercise makes your heart rate higher and makes you breathe more heavily.

Resistance training and muscle-toning exercises can increase HDL cholesterol. Aim to do this twice a week.

Cholesterol And Triglyceride Lowering Diet Can Prevent Sudden Death

According to doctors from the health information channel According to the E-Med, individuals following a cholesterol and triglyceride lowering diet are less likely to suffer sudden death.

Reducing cholesterol and triglycerides in your blood is possible through dietary changes alone, but advice from a medical professional is always recommended. This is because people who have a high level of cholesterol or triglycerides in their blood or who suffer from hereditary conditions caused by high cholesterol, may need to take medications for a period of time to help bring their levels within a manageable range.

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Healthy Eating Tips To Lower Cholesterol

As well as sticking to a varied and healthy diet, try these tips to help you manage your cholesterol:

• Limit takeaway foods to once a week .
• Limit salty, fatty and sugary snack foods to once a week .
• Eat plenty of vegetables aim for 5 serves of vegetables every day. .
• Choose wholegrain breads, cereal, pasta, rice and noodles.
• Snack on plain, unsalted nuts and fresh fruit .
• Include legumes such as chickpeas, lentils, split peas), beans into at least two meals a week. Check food labels and choose the lowest sodium products.
• Use spreads and margarines made from healthy unsaturated fats instead of those made with saturated fat .
• Use healthy oils for cooking some include canola, sunflower, soybean, olive , sesame and peanut oils.
• Use salad dressings and mayonnaise made from oils such as canola, sunflower, soybean, olive , sesame and peanut oils.
• Include 2 or 3 serves of plant-sterol-enriched foods every day .
• Have 2 to 3 portions of oily fish every week. Fish may be fresh, frozen or canned.
• Include up to 7 eggs every week.
• Select lean meat and limit unprocessed red meat to less than 350g per week.
• Choose reduced fat, no added sugar milk, yoghurt, or calcium-added non-dairy food and drinks.
• Limit or avoid processed meats including sausages and deli meats .

If you are having trouble with your cholesterol levels, a dietitian can help you to eat healthily for your specific needs.

Weight Loss Can Lower Triglycerides And Ldl Cholesterol

It doesn’t take dramatic weight loss to lower LDL and triglyceride levels. Just 5 to 10 pounds can make a difference, says Jerry Blaine, M.D., who specialized in cholesterol management, lipid disorders, hypertension, and preventive medicine, including at the Lipid Clinic at Lahey Hospital and Medical Center in Burlington, Massachusetts, before retiring in 2013.

The same applies to triglycerides. The more calories you eat and don’t burn off, the more you store, which can lead to higher-than-normal triglyceride levels.

Additionally, there are other trim-down steps you can take to lower your LDL cholesterol and triglycerides:

— Set a goal to lose 5-10 percent of your total body weight. For example, a 200-pound adult would aim to lose 10-20 pounds. Once the weight is off, keep up your healthy lifestyle to maintain your new weight.

— Cut 200-500 calories a day from the number of calories it takes to maintain your weight. Reducing caloric intake will lower both LDL and triglycerides.

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Eat To Lower Your Cholesterol

Cholesterol isnt all bad news. Follow these tips to lower your cholesterol, the natural way.

Chances are, youve heard a thing or two about cholesterol. Having high blood cholesterol is a risk factor for developing heart disease.

But did you know that you can reduce your cholesterol level by making smart food choices? Its true!

Cholesterol clarified

Before we get to the details, lets be clear on what were talking about. For years, cholesterol has had a bad rep that it doesnt really deserve. The truth is, we need cholesterol to function. Your body makes most of the cholesterol it needs. The rest comes from foods you eat.

Heres the important thing: Dietary cholesterol found in meat, poultry, eggs and dairy products has less impact on increasing your blood cholesterol level. Foods that contain lots of saturated fat are the true culprits.

Now heres how to make nutritious choices to lower your blood cholesterol.

Keep eating simple

In the last 20 years, the rules on healthy eating have shifted. Super restrictive diets arent sustainable or the healthiest choice. Rather than zeroing in on a single nutrient, nutrition research shows the quality of your diet matters more. A diet filled with the right portions of whole, unprocessed foods can help decrease heart disease and stroke. What does that look like? For a healthy, balanced eating plan:

Cook at home

Choose more fibre

Each of these options will provide you with two grams:

Foods That Lower Triglycerides Naturally

Having high triglyceride levels is often part of the criteria when diagnosing high cholesterol, and it also plays a role in cardiovascular disease and strokes. Keeping triglyceride levels down in our blood stream may require the use of pharmaceutical medication, exposing you to the annoying and potentially harmful side effects. Thankfully, there is a natural way to regulate cholesterol and triglyceride levelsit includes keeping a healthy diet and simple lifestyle changes that will not only make you feel healthier but keep your blood vessels and heart muscles performing at their best. Here you will find a list of food that lower triglycerides.

Studies show over the past 30 years that more and more Americans are becoming overweight, leading to high triglyceride levels becoming a serious issue. They are linked to an increased risk of stroke and heart attack and may actually have a genetic predisposition, with high triglyceride levels and low good cholesterol numbers having a tendency to run in the family.

It is good to know what is considered a normal and abnormal triglyceride level.

• Normal: Less than 150mg/dl

High levels of triglycerides are often associated with obesity, diabetes, kidney disease, and thyroid disease.

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How Do Foods Affect Triglyceride Levels

Eating foods high in simple sugars significantly contributes to high triglyceride levels. Follow these guidelines to limit simple sugars in your diet:

• Substitute beverages like colas, fruit drinks, iced tea, lemonade, Hi-C and Kool-Aid with artificially sweetened beverages labeled sugar-free or diet.
• Limit hard candies, chocolates, candy bars, and gummy bears.
• Avoid adding table sugar and brown sugar to cereal, drinks or foods. Instead, use an artificial or herbal sweetener or nothing at all!
• Choose sugar-free gum or mints instead of the regular versions.
• Try light or low-sugar syrups on pancakes and waffles.
• Spread breads and crackers with no-sugar-added jelly or preserves.
• Snack on whole fruit instead of fruit roll-ups and other fruit-flavored treats.
• When selecting cereals, choose those with no more than 8 grams of sugar per serving.
• Try sugar-free gelatin, popsicles, yogurts, and puddings instead of the regular versions.
• Be aware that desserts labeled fat-free usually contain more sugar than the full-fat varieties and the same number of calories.
• Cut back on or avoid eating sweets and dessert foods, including cookies, cakes, pastries, pies, ice cream, frozen yogurt, sherbet, gelato, and flavored ices. All of these foods contain high levels of sugar.
• Read the ingredients list on food labels, and limit foods that list any of the following words in the first few ingredients:

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Whole Grains Especially Oats And Barley

Extensive research ties whole grains to lower heart disease risk.

In fact, a review of 45 studies linked eating three servings of whole grains daily to a 20% lower risk of heart disease and stroke. Benefits were even greater when people ate more servings up to seven of whole grains per day .

Whole grains keep all parts of the grain intact, which provides them with more vitamins, minerals, plant compounds and fiber than refined grains.

While all whole grains may promote heart health, two grains are particularly noteworthy:

• Oats: Contain beta-glucan, a

Fruit is an excellent addition to a heart-healthy diet for several reasons.

Many types of fruit are rich in soluble fiber, which helps lower cholesterol levels .

It does this by encouraging your body to get rid of cholesterol and stopping your liver from producing this compound.

One kind of soluble fiber called pectin lowers cholesterol by up to 10%. Its found in fruits including apples, grapes, citrus fruits and strawberries .

Fruit also contains bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects.

Eating berries and grapes, which are particularly rich sources of these plant compounds, can help increase good HDL and lower bad LDL cholesterol .

SummaryFruit can help lower cholesterol and improve heart health. This is largely caused by its fiber and antioxidants.

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