Types Of Grains Wholegrains And Cereals
Grains include wheat, barley, oat, rye, corn, rice, millet and triticale. Wholegrains include wholemeal or wholegrain breads or crispbreads, dark seedy breads, wholegrain breakfast cereals, wheatgerm, brown rice, puffed whole grains, bulgur, quinoa, couscous, popcorn and oatmeal.Refined cereals include cake, desserts, white bread, pasta, muffins, sweet or savoury biscuits, refined grain breakfast cereals, white rice, pancakes, waffles and pizza.
Drink Alcohol In Moderation
Alcoholic drinks are occasional foods according to the Australian Guide to Healthy Eating. Alcohol is high in energy . If you choose to drink alcohol, only drink it in moderation.
It is recommended that healthy men and women drink no more than two standard drinks on any day to reduce the lifetime risk of harm from alcohol-related disease or injury. And no more than four standard drinks on a single occasion to reduce the risk of alcohol-related injury arising from that occasion.
One standard drink is 375 ml mid-strength beer, 100 ml wine or 30 ml spirits. If you drink more than this, consider reducing this amount. You might go about this by increasing the number of days in the week where you dont drink alcohol, or alternating your alcoholic drinks with water.
Alcohol should not be given to children and is not recommended for pregnant or breastfeeding women.
Aspects Of Cholesterol Problems
In and of itself, cholesterol is not a bad thing: It’s present in every cell in the body and does a lot of goodsupporting the production of hormones, digestion, and converting sunlight into vitamin D. Approximately 75 percent of the cholesterol present in the blood is produced by the liver, but the rest is derived from the diet, which is why making dietary changes is an effective way to keep cholesterol levels healthy.
There are two types of cholesterol:
- Low-density lipoprotein cholesterol is regarded as “bad cholesterol.” It’s the soft, waxy stuff that can accumulate in the bloodstream and interfere with the flow of blood.
- High-density lipoprotein the so-called “good cholesterol”helps keep blood vessels clear by carrying LDL cholesterol to the liver for disposal.
In addition to cholesterol, the levels of triglycerides in the body are important to heart health and so usually are considered a key aspect of a person’s overall blood cholesterol “profile.”
| Cholesterol Level Guidelines for Adults 20 and Older |
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Prepare Your Food A Little Differently
Its not only what you eat its how you eat it. Just as you can change what you buy in the grocery store, you can also choose healthier ways to make your food that help lower your cholesterol naturally. For example:
- Trim fat and remove the skin when cooking meat or fish. This helps you get the protein while reducing fat intake.
- Focus on boiling, broiling, baking, poaching or grilling. These are better methods of preparation than deep frying or breading, which can bring in extra fat.
How To Lower Cholesterol Naturally
Here are 6 drug-free alternatives for lowering LDL cholesterol.
To avoid a heart attack, research has found that a key strategy is getting LDL cholesterol way down. Striving for LDL levels of 100 and below is good, but dropping to 80 and lower may be even better. Learn how to lower cholesterol naturally.
Go ahead, binge on beans! Enjoy all kinds! Black beans. White beans. Red beans. Pinto beans. Adzuki beans. They’re all champions at actively lowering LDL cholesterol.
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What Diet Is Best For Lowering Cholesterol
Studies have found that plant-based diets lower cholesterol levels more effectively than other diets. In 2017, researchers reviewed 49 studies that compared plant-based diets with omnivorous diets to test their effects on cholesterol. Plant-based diets lowered total cholesterol, LDL, and HDL levels when compared to omnivorous diets. Low-fat, plant-based regimens typically reduce LDL levels by about 15 to 30 percent.;
Some;recommendations for lowering cholesterol still include consuming chicken and fish. However, a number of studies have shown that heart disease patients who continue to eat these foods still tend to get worse over time. Those who adopt a low-fat, plant-based diet, get daily exercise, avoid tobacco, and manage stress;have the best chance of;reversing heart disease.
Cholesterol And Healthy Eating
What we eat has an impact on our cholesterol levels and can help reduce our risk of disease. Try to eat a wide variety of foods from each of the five food groups. Not only does this help to maintain a healthy and interesting diet, but it provides essential nutrients to the body.;
The Heart Foundation recommends:;
- Plenty of vegetables, fruits and wholegrains.
- A variety of healthy protein sources , legumes , nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart healthy diet. If choosing red meat, make sure it ;is lean and limit to 1-3 times a week.
- Unflavoured milk, yoghurt and cheese. Those with high blood cholesterol should choose reduced fat varieties.
- Healthy fat choices ;nuts, seeds, avocados, olives and their oils for cooking
- Herbs and spices to flavour foods, instead of adding salt.
Also, be mindful on how much you are eating and whether you are filling up on unhealthy foods. Portion sizes have increased over time and many of us are eating more than we need which can lead to obesity and increase our risk of cardiovascular disease.;
Ideally, a healthy plate would include servings of ; ¼ protein, ¼ carbohydrates and ½ vegetables.
Serving size can vary depending on age, gender and specific nutrition needs.;
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Foods That Help Lower Your Cholesterol
From chocolate and red wine to beans and legumes, food and drink can help you get your cholesterol levels down.
My patients often ask me if there are any foods that can help with;reducing high levels of low-density;lipoprotein;;cholesterol. This is the so-called “bad” cholesterol that can cause plaque to form in your coronary artery walls, increasing your risk of heart attack and;stroke. My answer is a qualified “yes,” since high;LDL can be the result of many factors, including poor genes, obesity, and lack of exercise. For this reason, not everyone will react to dietary changes the same way, and optimal LDL levels are different for every individual.
Cholesterol is a waxy, fat-like substance that your body uses to make hormones, vitamin D, and substances that help you digest food. At normal levels, its essential for health, but if the concentration in the blood becomes too high, LDL, the so-called “bad” cholesterol can build up in your arteries forming plaques that put you at risk for cardiovascular disease, including chest pain , heart attack, and stroke.
Frequently, too much;LDL;is the result of a diet rich in;saturated fats and trans fats . Eliminating these foods from your diet is a good first step in improving your LDL. Then try adding some or all of the following LDL-lowering foods every day. If you’re already on a statin, dietary changes may help you reduce your dosage, but never reduce or stop taking a;statin;drug without first consulting your doctor.
Minimize Foods That Raise Blood Cholesterol
Eat far fewer :
- Saturated-fat-rich foods such as butter, tropical oils like coconut oil, fatty meats, and dairy foods like cheese, cream, and whole/low-fat milk
- Organ meats
- Processed meats such as hot dogs, bacon, and bologna
- Partially hydrogenated vegetable oils
- Cholesterol-rich foods like egg yolks.
Have you recently heard in the news that egg yolks are okay? Dont believe it, cautions Kimberly Gomer, Director of Nutrition and Educator at Pritikin. Egg yolks are not okay, as this review by faculty at Pritikin elucidates.
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Foods That Help Reduce Blood Cholesterol Levels
Reducing the harmful fats and empty calories in your diet is a great start when you are trying to improve your cholesterol levels and overall health. However, there are also lots of good foods you can focus on as part of a healthy diet and lifestyle. There are even some foods that can directly improve your cholesterol.
Top 10 Cholesterol Lowering Foods
Cholesterol is a steroid lipid present in the blood, necessary for the proper functioning of cell membranes and the production of vitamin D and certain hormones.
High cholesterol levels are a risk factor for heart disease and stroke. Cholesterol-lowering foods are therefore a great addition to anyones diet for optimal health and as a preventative measure.
Cholesterol-lowering foods include oat bran, flax seeds, garlic, almonds, walnuts, whole barley, and green tea. Below is a detailed list of foods which lower bad LDL cholesterol, while leaving the good HDL cholesterol largely unaffected.
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Wholegrains Cereals And Bowel Health
High-fibre foods such as wholegrain cereal products increase movement of food through the digestive tract. The result is increased stool bulk, softer and larger stools, and more frequent bowel actions. This provides a good environment for beneficial bowel bacteria, while decreasing levels of destructive bacteria and the build-up of carcinogenic compounds. Wheat fibre can bind certain toxins and remove them from the large bowel in the faeces.A high-fibre diet, especially one high in insoluble fibre, has been associated with decreased risk of developing colon cancer and diverticular disease .
Plant Sterols Can Lower Cholesterol
Plant sterols are components in all plants that are very similar in structure to human cholesterol. Intakes of 23 g of plant sterols per day have been shown to reduce blood cholesterol levels by an average of 10 per cent. This is because they block the bodys ability to absorb cholesterol, which leads to a reduced level of cholesterol in the blood.;However, it is hard to eat this amount of plant sterols from natural sources, so there are now plant sterol-enriched margarine and dairy products on the market.;;Eating 11.5 tablespoons of sterol-enriched margarine each day can help to lower blood cholesterol levels.;
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Triglycerides In Your Blood
In addition to cholesterol, your blood also contains a type of fat called triglycerides, which are stored in your bodys fat deposits. Hormones release triglycerides to make energy between meals.;
When you eat, your body converts any extra energy it doesnt need right away into triglycerides.
Like cholesterol, your body needs triglycerides to work properly. However, there is evidence to suggest that some people with high triglycerides are at increased risk of heart disease and stroke.;
If you regularly eat more energy than you need, you may have high triglycerides .;
Ways To Get Organised
Planning ahead can make changing your dietary habits a whole lot easier:
- Make a shopping list before you shop and plan what meals youre going to eat and when.
- Keep a filled fruit bowl at home for fast, low-kilojoule snacks.
- Vary your meals. You may get bored and lose motivation if you dont try different ingredients and recipes.
- Search the internet to find interesting and easy recipes and cooking tips have a read of these tasty recipes.
- Cook in bulk to save time for example, soups, stews, casseroles and bolognese sauce are all easy to cook a lot of, and then freeze in portions for later use.
- Eat breakfast every day so youre less likely to snack on occasional foods at morning tea. A wholemeal or wholegrain breakfast cereal that is low in sugar, served with low-fat milk, can provide plenty of vitamins, mineral and fibre. Other fast and healthy options include yoghurt or wholemeal toast.
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Dietary Fibre And Blood Cholesterol
There is good evidence that soluble fibre reduces blood cholesterol levels.;
When blood cholesterol levels are high, fatty streaks and plaques are deposited along the walls of arteries. This can make them dangerously narrow and lead to an increased risk of coronary heart disease .;
It is thought that soluble fibre lowers blood cholesterol by binding bile acids and then excreting them.
What Are Some High Cholesterol Symptoms
Unfortunately, high cholesterol is a silent disease, which means it has no symptoms. The only way to know if you have high cholesterol is to get a blood test from a medical provider. The side effects of high cholesterol can be serious because it builds up in our arteries as plaque, which limits blood flow to vital organs. High cholesterol can lead to chest pain, stroke or heart attack if untreated.
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Red Wine Or Grapes: A Toast To Resveratrol
A plant-based chemical known as;resveratrol, found in the red grapes used to make red wine, can help to lower blood levels of;LDL;cholesterol. It also appears to protect against;coronary artery disease, thanks to its antioxidant and anti-inflammatory properties. Furthermore, a glass of red wine with a meal can help prevent the constriction of blood vessels that can follow a fatty meal and lead to atherosclerosis and;heart attack.
If you don’t drink, don’t start now. You can get;resveratrol;from red, black, and purple grapes, and from blueberries, cranberries, and even peanut butter.;If you do drink alcohol, limit your consumption of red wine to one or two 5 oz glasses a day.
Putting It All Together
If youve got quite a few changes to make, it can all seem a little daunting at first. You might be worried about:
- the time it will take
- knowing what to buy and how to prepare it
- what it will cost
- whether you will like eating healthier.
But you will soon get used to it. By changing the way you consider food and with a little planning, your little changes will soon add up.
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Olive Oil And The Mediterranean Diet
Researchers are investigating the possibility that a diet rich in monounsaturated fats, , may be protective against the development of coronary heart disease. People who have a high consumption of monounsaturated fats from olive oil tend to have low rates of coronary heart disease, regardless of their body weight.;Olive oil contains many compounds that are beneficial to human health, including omega-6 fatty acids, plant sterols and phenolic compounds, which seem to possess strong antioxidant properties. Because of these compounds, olive oil consumption may have a protective role against development of breast, colon, lung, ovarian and skin cancers.;;Several studies have also shown that olive oil may have additional beneficial effects on blood pressure, obesity, rheumatoid arthritis and immune function.;However, the Mediterranean diet contains much more than olive oil. Its possible that the low rate of coronary heart disease in these countries relates to a high intake of vegetables, legumes, fruits and cereals, which are all rich in antioxidants and plant sterols.;Choosing extra virgin olive oil as your main source of dietary fat, as well as eating a healthy and balanced diet;high in fruits, vegetables, nuts, seeds, and whole grain breads and cereals, may reduce your risk of chronic disease development and increase your life expectancy.;
Wholegrain Cereals Are Recommended For Health
Wholegrain cereals are recommended as part of a healthy diet. The Australian Guide to Healthy Eating recommends adults aged 19-50 years eat six serves of cereal foods daily, most of which should be wholegrain. In older adults aged 51-70 years, men and women should consume at least six serves and four serves of cereal foods respectively.In adults aged 70 years and over, men and women should consume at least 4.5 serves and three serves of cereal foods respectively. Amounts recommended for children and adolescents depend on their age and sex.
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Apples Citrus And Berries
Fruit is included as part of any heart-healthy eating pattern, and for good reason. Many fruits are rich in vitamins, minerals, dietary fiber, and antioxidants. Pectin, a specific type of soluble fiber found in many fruits, including apples, citrus fruits, and berries, helps lower cholesterol in part by decreasing the amount of cholesterol made by the liver.
One small clinical trial of 40 adults found that those who ate two apples per day for eight weeks had lower LDL and total cholesterol levels compared with the control apple beverage.
Antioxidant compounds called polyphenols found in these fruits also provide anti-inflammatory effects that may reduce your risk of heart disease by lowering LDL cholesterol and preventing it from being oxidized.
Diet Plan To Lower Cholesterol And Lose Weight
Improve your cholesterol levels, and much more… Lose weight. Lower your blood pressure. Reduce blood sugar.
You get it all with this meal plan to lower cholesterol, created by the dietitiansand physicians at the renowned Pritikin Longevity Center in Miami. Plus, you’ll enjoy all kinds of filling, delicious foods. Get started now!
Consistently, research has found that a meal plan full of soluble-fiber-rich foods was incredibly successful in lowering cholesterol as effective, in fact, as statins.
Sure, drugs like statins can reduce cholesterol. But following a heart-healthy diet like the Pritikin Eating Plan, or adding Pritikin to statin meds, may lower your cholesterol even more. Down shoots LDL cholesterol as well as all forms of bad cholesterol, known as non-HDL.
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What Is The Difference Between Hdl And Ldl Cholesterol
Cholesterol doesnt dissolve in blood. To be transported in the bloodstream, cholesterol is packed into two types of carriers: low-density lipoproteins or high-density lipoproteins . LDL cholesterol, which is sometimes known as bad cholesterol, is necessary in limited quantities , but high LDL cholesterol levels can dramatically increase your;risk of a heart attack. Thats because LDL particles can contribute to atherosclerosisor clogged arteries. HDL cholesterolsometimes called good cholesterolhelps clear LDL cholesterol from the arteries.;
When doctors measure cholesterol levels, they first look at total cholesterol as a quick way to assess a persons risk. For a more exact guide, they divide the total level by the HDL level. Heart attack risk is minimized by having a lower total cholesterol and a higher proportion of HDL cholesterol. The ratio of total cholesterol to HDL should be less than 4 to 1.
Unfortunately, the average American man has a ratio of 5 to 1. Vegetarians, on the other hand, average about 3 to 1. Smoking and obesity lower HDL; vigorous exercise and foods rich in vitamin C may increase it.