How To Swap Unhealthy Fats For Healthy Fats
- Choose to buy foods containing healthy fats such as olive oil, or other unsaturated fats.
- Read the product labels. Green and amber colour codes are used for low and medium saturated fat content.
- What is low fat? For each 100g of food, low fat is 3 g or less. Low saturated fat is 1.5 g or less.
- What is high fat? For each 100g of fat, 17.5 g or more is high-fat. 5g or more is high-saturated fat.
- Cook with small amounts of healthy fat such as 1-calorie olive oil cooking spray.
- Boil, bake, steam, or grill, using small amounts of healthy fat only.
- Cut the fat off meat before you cook it and get rid of the skin. Use the best quality, leanest meat you can find. If you use cooking oil from a bottle, measure out your cooking oil so you use no more than a teaspoon.
- Bulk-out recipes with vegetables, beans, and pulses.
- Look for healthy alternatives. You can swap standard chocolate brownies for example for healthy chocolate and avocado brownies, made with avocado instead of butter.
- Use plant-based spreads on bread rather than butter.
- Choose skimmed or semi-skimmed milk, and low-fat yoghurts.
- Avoid high-fat takeaway foods, often containing fatty meat, high-fat cheese, sauces, and fried accompaniments such as chips and fried rice.
- Avoid biscuits, cakes, and chocolates choose healthy snacks such as fruit and nuts instead.
For more information
Sunday: Oatmeal For Breakfast
Start your week with a cholesterol-lowering food superstar: Choosing oatmeal for breakfast is a simple way to lower cholesterol fast. Oatmeal is high in fiber, and the TLC diet recommends increasing your fiber intake to get to healthy cholesterol levels. Oatmeal contains more soluble fiber than other grains you can actually imagine it sopping up the bad LDL cholesterol. Getting 5 to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol, according to the Mayo Clinic, which recommends having 1 1/2 cups of oatmeal for 6 g of soluble fiber. And oatmeal doesnt have to taste bland sprinkle on some fruit or cinnamon for extra flavor.
How To Reduce Cholesterol Naturally Cardiologists Diet
Keeping your cholesterol low and at a safe level is crucial to your health as high cholesterol is often associated with cardiac events such as heart attacks and strokes. For some people, lowering cholesterol may require taking medications regularly. However, as more research becomes available, it is shown that cholesterol medications arent always necessary and do not have to be the only treatment for lowering cholesterol. Instead, many people can lower their cholesterol just as effectively with changes to their dietary habits. Below are 4 changes you can make to help reduce your cholesterol naturally.
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Highcholesterol Is A Serious Warning Sign
If you have elevated cholesterol and triglyceride levels, then theres a reason. Its your bodys way of saying theres a problem so fix it.
If you just go and take cholesterol lowering drugs then you are only treating the symptom, not the underlying cause. This fixes nothing.
Its the same with using any natural treatments or home remedies to try and lower your cholesterol…
For instance, if you only eat foods that are known to lower blood cholesterol then you are also just treating the symptom, not the underlying cause. Although this is a better alternative treatment than using pharmaceutical drugs, you actually need to treat both if you want to live a long and healthy life. That’s what these articles will show you how to do.
But first, there are 3 common myths about cholesterol we need to clear up before giving you our potent tips on how to lower cholesterol naturally in the body
Use Alcohol In Moderation
When used in moderation, the ethanol in alcoholic drinks increases HDL and reduces the risk of heart disease.
A study of 18 adult women found that drinking 24 grams of alcohol from white wine daily improved HDL by 5%, compared to drinking equal amounts of white grape juice .
Alcohol also improves reverse cholesterol transport, meaning cholesterol is removed from blood and vessel walls and taken back to the liver. This reduces the risk of clogged arteries and heart disease .
While moderate alcohol intake reduces heart disease risk, too much alcohol harms the liver and increases the risk of dependence. The recommended limit is two drinks daily for men and one for women .
summary
12 drinks per day may improve HDL cholesterol and reduce the risk of clogged arteries. However, heavier alcohol use increases heart disease risk and harms the liver.
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Home Remedy For Lower Cholesterol #14 Ditch Transfats Don’t Smoke And Eat Less Processed Food
What you shouldn’t eat is as important as what you should eat. The FDA has *finally* admitted that transfats are bad, after allowing them to dominate the market for years.
Of course, manufacturers are likely to come up with some other modified goobledegook that is equally as nasty.
When choosing fats , look for less processed options. As the saying goes, I trust cows more than chemists, which is why I eat butter.
Shop around the edges of the grocery store, and look for minimally processed items.
Buy real vegetables and fruit, fresh meat and dairy. Learn to bake your own bread. You can check out our Recipes page for a wide assortment of homemade fare.
Coconut Oil For Bad Cholesterol
Even though being a saturated fat, coconut oil is considered a working remedy for controlling cholesterol levels. Coconut oil is enriched with lauric acid, which helps increase the HDL or good cholesterol level.
There is no particular step for using coconut oil to decrease the cholesterol level add organic coconut oil to your diet. This will help you manage your cholesterol.
Note- Dont use refined coconut oil.
Also Read: 9 Instant Home Remedies for High Blood Pressure
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Fenugreek Seeds For Bad Cholesterol
If you are interested in knowing, how to reduce cholesterol without medication then fenugreek seeds are right choice. Fenugreek seeds come with some components that reduce the absorption of cholesterol by the body, which comes from the rich in fats.
Fenugreek seeds are rich in minerals like calcium, selenium, and zinc. Also, fenugreek seeds are loaded with vitamins A, B, and C.taking fenugreek seeds daily can also reduce the risk of heart attack by 25%.
Five Ways To Lower Your Cholesterol Without Medication
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Cholesterolthe waxy, fat-like substance found in all the cells in your bodycan cause severe health risks if not maintained within healthy levels. High cholesterol can result in heart attack, stroke, and peripheral arterial disease all conditions that can lead to death. While for many patients, statinsprescription medications used to help lower cholesterol levelscan successfully mitigate associated health risks, there are also lifestyle changes that you can make today to start lowering your cholesterol tomorrow. What follows are five such suggestions to help you take the first vital steps toward a healthier, longer life.
1. Reduce Your Consumption of Saturated Fats
Saturated fats can raise total cholesterol levels. Foods high in saturated fats include red meat, full-fat dairy, milk and white chocolate, fatty meats such as lamb, processed meats such as burgers and bacon, butter, lard, fried foods, baked goods, and coconut and palm oils. By decreasing your consumption of foods rich with saturated fats, you can reduce your levels of the bad-for-you low-density lipoprotein cholesterol.
2. Replace Foods High in Saturated Fats with Heart-Healthy Items
3. Move Your Body
4. Swap Your Egg and Sausage Breakfast Sandwich for Oatmeal
5. Boost Your Intake of Foods Rich in Omega-3 Fatty Acids
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Fish Oil Lowers Cholesterol Naturally And Safely Here’s Proof
For more evidence on the extraordinary benefits of fish oil in regards to reducing cholesterol and triglyceride levels – and for the prevention of heart disease – take a look at some of these exciting quotes from various well respected natural health authors
“The omega-3 fatty acid-rich oils have been shown in hundreds of studies to lower cholesterol and triglyceride levels, including many studies in diabetics. The omega-3 fatty acids are being recommended to treat or prevent not only high cholesterol levels, but also high blood pressure, other cardiovascular diseases, cancer, autoimmune diseases like multiple sclerosis and rheumatoid arthritis, allergies and inflammation, eczema, psoriasis, and many others.”
– Textbook of Natural Medicine 2nd Edition Volume 2 by Michael T. Murray, ND
“The ability of omega-3 fatty acids to significantly reduce the risk of sudden cardiac death by 45 percent was demonstrated in the GISSI Prevention study, in which more than eleven thousand patients participated. A recent review of the use of omega-3 fatty acids in the treatment of hypertension found that omega-3s protect against stroke and reaffirmed that the cardioprotective benefits of omega-3 fatty acids are related to their ability to improve blood pressure, vascular function, lipid metabolism, inflammation, and cardiac function.”
– What Your Doctor May Not Tell You About Diabetes: An Innovative Program to Prevent, Treat, and Beat This Controllable Disease by Steven V. Joyal
Foods That Lower Cholesterol
1. Vegetables
No doubt about it, nutrient-dense, anti-inflammatory vegetables are one of the most high-antioxidant foods available. Loaded with phytochemicals that fight free radical damage, they slow down the aging process and keep arteries flexible and healthy. Many dark leafy greens, like spinach and kale, contain very few calories but offer protection against heart attacks by helping artery walls stay clear of cholesterol buildup.
While nearly every type is a good choice, vegetables including benefit-rich beets, onions, cabbage, broccoli and artichokes are especially useful for upping your fiber intake and protecting heart health.
2. Nuts
Nuts of all kinds make a good source of healthy polyunsaturated and monounsaturated fats. They also provide a decent amount of fiber. Certain nuts, including almonds, specifically supply antioxidant flavonoids, plant-based compounds that improve artery health and reduce inflammation.
Studies show nuts can lower bad LDL levels, especially in individuals with high cholesterol and diabetes. They can help prevent damage from forming within artery walls and protect against dangerous cholesterol plaque buildup, in addition to fighting weight gain and obesity.
3. Chia Seeds and Flaxseeds
4. Olive Oil
5. Avocados
6. Salmon
7. Gluten-Free Whole Grains/Ancient Grains
8. Green Tea
9. Beans and Legumes
10. Turmeric
11. Garlic
12. Sweet Potatoes
13. Persimmon
14. Okra
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Why Does A Raised Cholesterol Increase The Risk Of Cardiovascular Disease
Having too much cholesterol in your bloodstream leads to fat being deposited within your artery walls, where they form fatty plaques. This is a disease process known as atherosclerosis.
Atherosclerosis damages the artery wall, meaning it is more likely to rupture or become blocked. When this happens, the blood supply to this tissue is cut off, and the tissue, now starved of oxygen, will die.
For example
- A blocked coronary artery leads to the death of heart muscle in a heart attack.
- A blocked cerebral artery leads to the death of brain tissue if you have a stroke.
In fact, atherosclerosis can have many far-reaching consequences including causing blindness, kidney failure, gangrenous limbs, and ruptured aortic aneurysms which are most often fatal.
Raised cholesterol is not the only cause of atherosclerosis there are other contributory factors, such as raised blood pressure, obesity, and smoking. However, to stay healthy, its vital to keep your blood level of cholesterol within normal limits.
Best Home Remedies For High Cholesterol
Natural treatments for high cholesterol are without a doubt the best way to reduce cholesterol levels in the blood.
So here’s some vital tips on how to quickly lower your cholesterol and triglyceride levels at home without having to rely on statin medications…
Article by Troy Sawyer
Heres a surprising fact about cholesterol your doctor wont bother to share with you
Cholesterol is absolutely essential to your health and well–being and without it you will die!
Yes thats right.
Every cell in your body needs cholesterol to function, so it is in effect, an essential nutrient.
The Medical establishment has done a really good job of getting people so paranoid about cholesterol over the years that many are now cholesterol deficient and in the process are doing themselves more harm than good.
Remember this cholesterol itself is not a problem. Only when there becomes an excess amount of cholesterol in the blood does it become a problem.
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Risks And Side Effects
While adding these foods to your diet can definitely help keep your cholesterol in check, its important to combine them with a balanced diet and healthy lifestyle to really optimize heart health. Even on the best cholesterol-lowering diet, adding a few superfoods here and there is unlikely to make much of a difference if youre not making changes in other parts of your daily regimen.
Minimizing stress levels, exercising regularly, increasing your intake of whole foods, cutting out heavily processed, high cholesterol foods and giving up unhealthy habits like smoking or drinking are just a few other natural ways to keep cholesterol levels under control and support better health.
Myth #: High Cholesterol Is A Hereditary Disease:
This one is an absolute load of rubbish. No substantiated amount of proof has ever been presented on a link between high cholesterol and family history. Its purely a theory but doctors now believe it to be true and will try and tell you so.
Do not fall for it!
Havent you noticed that virtually every disease in the world is now being blamed on genetics? The problem with this is you can always find someone in your family who has what you have if you look hard enough or go back far enough. Parents, uncles, aunties, cousins, brothers, sisters, grandmothers, grandfathers, great uncles, great aunties the list goes on.
It proves absolutely nothing!
And when the medical profession cant find anyone in your family with the same disease as you they have no option but to label you a special case.
Its totally ridiculous.
High cholesterol is purely a diet and lifestyle disease, caused by one or a combination of eating the wrong foods, smoking, drinking too much alcohol, lack of exercise, and most importantly, not getting enough of the essential nutrients! 1
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Home Remedy For Lower Cholesterol #3 Drink Some Green Tea
Catechin, a major constituent of green tea, has been shown to reduce oxidized low-density lipoprotein.
In a 2007 study, volunteers consumed the equivalent of 6 to 7 cups of green tea daily and experienced a significant change in plasma LDL concentration.
These Jasmine Green Tea Dragon Pearls make tea time a little more special.
Work With Your Doctor On A Lower Cholesterol Plan
Lowering your cholesterol doesnt mean going it alone. Your primary care doctor is a helpful partner along your journey.
Your doctor can work with you to create an action plan just for you one that combines diet, exercise and other lifestyle changes to help you lower and manage your cholesterol.
For example, losing weight and quitting smoking can be big helpers for lowering cholesterol. Quitting smoking can raise your good HDL cholesterol levels, and losing weight can lower your bad LDL cholesterol levels significantly.
But these two tasks arent easy. Fortunately, your primary care doctor can be a great resource to help you get started and find practical ways to stick with it. Plus, help with quitting smoking and losing weight may already be covered if you have health insurance.
Whether you want to quit smoking, lose weight or just learn more about how your personal health would benefit from lower cholesterol levels, regular check-ins with your doctor are key. They can also perform cholesterol tests the only way to actually measure cholesterol to check your progress and help you make adjustments based on the results.
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Apple Cider Vinegar For Bad Cholesterol
How to reduce bad cholesterol in body with ACV? Yes, From high blood pressure to upper respiratory infections, apple cider vinegar is used to treat many human bodies problems.
Apple cider vinegar is one of the best home remedies for the treatment of high cholesterol.
Well, I know the taste is not good, but you can add it to some juices like apple grape or any other fruit juices and make the taste better for a better taste. This remedy starts showing improvements in your cholesterol level in approx one month.
Easy steps
Raise Your Intake Of Soluble Fiber
Foods that contain soluble fiber are also recommended to keep your cholesterol at normal levels.
Soluble fiber is contained in various foods. These include pears, kidney beans, Brussels sprouts, oatmeal, and apples.
So, you may want to add these foods to your diet if your doctor diagnoses you with high cholesterol levels.
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What Causes High Cholesterol
Some causes of high blood cholesterol include:
- Low intake of foods containing healthy fats healthy fats tend to increase the good cholesterol.
- High intake of foods containing unhealthy fats such as fatty meats, full-fat dairy products, butter, coconut oil, palm oil and most deep-fried takeaway foods and commercially baked products . Foods high in trans-fats include most commercially baked products and deep-fried takeaway foods.
- Low intake of foods containing fibre foods that are high in dietary fibre, particularly soluble fibre, can reduce the amount of LDL cholesterol in your blood. Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, nuts and seeds every day.
- Cholesterol in food this has only a small effect on LDL cholesterol -saturated fats and trans-fats in food have a much greater effect.
- You can also eat up to 7 eggs a week as part of a healthy, balanced diet low in saturated and trans-fats, without increasing your risk of heart disease.
Some people will have high cholesterol even if they follow a healthy, balanced diet low in saturated fats and trans-fats. These people may need to take cholesterol-lowering medicine as prescribed by their doctor.