5 Tips To Lower Your Cholesterol
Cholesterol has been around for thousands of years. It's a natural function of the human body. Unfortunately, most people aren't even aware they have high cholesterol until they have a heart attack or stroke. It is possible to have up to 80 percent closure of the arteries without ever feeling a single symptom! Here are 5 tips you can use straight away to start lowering your cholesterol today:
1. Reduce fat in your diet.
Buy the leanest cuts of meat you can find. Regularly substitute poultry (without the skin) and fish for red meat. Both are lower in saturated fat. Switch to low fat cottage cheese and yogurt, reduced fat hard cheeses and skim or 1 percent milk.
2. Eat no more than four egg yolks a week.
Many people don't have to worry about eating cholesterol. Normal bodies adjust to increased intake by cutting back on regular product. However, since one third of Americans are cholesterol responders their blood cholesterol does go up when they eat cholesterol. You probably don't know if you fall into this category so play it safe. Eat no more than four egg yolks a week. An average egg yolk contains 213 milligrams of cholesterol!
3. Eliminate fried foods.
Buying low fat is just the beginning. You need to institute low fat cooking methods to keep the cholesterol from sneaking back in to your diet. Remove fatty skin from chicken and turkey. Don't fry foods. Roast, bake, broil, grill or poach them instead. Use fat free marinades or basting with liquids like wine, tomato or lemon juice. Use olive or canola oils for sautéing or baking. Both are very low in saturated fat. Use diet, tub or squeeze margarines instead of regular. Watch for the term "hydrogenated," which means some of the fat is saturated.
4. Eat vegetables and complex carbohydrates.
Lowest fat foods of all are vegetables, fruits, grains (rice, barley and pasta), beans and legumes. Try substituting some of these for meat and high fat dairy products. Don't douse your pasta with butter or your potato with sour cream. Use tomato base sauces instead of cream base. Use lemon juice, low sodium soy sauce or herbs to season vegetables. Make chili with extra beans and seasonings while leaving out the meat.
5. Lose weight.
If you are overweight, the chances are almost 100% that you have a problem with high cholesterol. You can lower your LDL and elevate your HDL just by dropping some pounds. Eat fewer fatty foods and more fruits, vegetables, grains and beans and it's a pretty good bet that you will slowly but surely lose weight.
Remember there is no substitute for your physician. Make certain that you clear any new treatments with him before embarking on any radical health changes you are anticipating.
Tony Newton publishes the popular health and wellness website - http://www.1st-for-health.com With lots of informative articles on low carb diets, hair loss, arthritis pain relief, acne and lots more.
Latest News
Nutrition Wise: Osteoporosis Risk in Cancer Survivors, Graham ... Kansas City infoZine, MO - By Karen Collins, MS, RD, CDN - Q: Is it true that cancer survivors face increased risk for osteoporosis? Q: Are graham cracker piecrusts lower in fat than ... |
New Holland school chef's creations draw a crowd Chicago Tribune, United States - Longtime Food Service Director Bernie Lane likes to keep stealth nutrition top secret. She reduced the fat content and increased the moistness of brownies ... |
Rockin' the right drink: Local couple makes nutrition colorful ... Norwalk Advocate, ct - By Harold Davis Amy Guerreri and her husband Robert of Old Greenwich are the co-founders of Rockin' Water, a vitamin water aimed at the youth market. ... |
 WNCT | Four Craven County Elementary Schools Recognized for Outstanding ... WNCT, NC - NEW BERN, NC (November 20, 2008) – USDA Food and Nutrition Service Regional Administrator Don Arnette presented Gold Certificates to School Board Officials ... |
Senior nutrition menu Rome Sentinel, NY - The nutrition program for persons age 60 and over is funded by the county Office for the Aging, state and federal grants, and contributions from ... |
 WNCT | ECU launches Holiday Drive to help needy families Greenville Daily Reflector, NC - ECU’s Department of Nutrition and Dietetics and the Department of Child Development and Family Relations received the grant, which will support a higher ... ECU launches holiday drive |
GHS, YMCA team up on exercise and nutrition plan Greenville News, SC - ... Achieving Total Health, physicians refer patients at risk for the conditions to the YMCA, where they will get a six-week exercise and nutrition plan. ... |
Tasks for Obama's ag sec: School food, subsidy cap Reuters - "With a downturn in the economy, USDA must meet the challenge of helping American families put food on the table and support their diets and nutrition," ... |
Nutrition awareness pilot project succeed in educating the poor Jakarta Post, Indonesia - Residents in Kalibaru, North Jakarta, said a pilot nutrition and health awareness project aimed at abolishing malnutrition helped them understand how to ... |
Nutrition tips to have a healthy Thanksgiving WKYC-TV, OH - CLEVELAND -- With Thanksgiving less than a week away, people are going to be eating more than usual. And while most Thanksgiving meals are full of savory, ... |
Resources
-
Wright Way Services.
Products include: i-Marketing Organizer, Article Organizer, 9 Weeks 4 Health Nutrition & Fitness Guide.
-
Fitness, Weight Control, and Nutrition During Pregnancy
fitness during pregnancy eBook.
-
Creatine: A practical guide.
Explode muscle growth with smart creatine use while avoiding adverse consequences
-
Melt The Fat - An Interactive Step-by-Step Exercise, Nutrition & Health Program
Melt the Fat & Gain a Life- A Total Life Makeover In 1 Complete & Interactive Program. Personal Trainer & Nutritionist Explains It All In Total Detail. Walk Away With A Fitness Routine & Eating Plan
-
Dr. Gabe Mirkin on Heath, Fitness and Nutrition
Dr. Gabe Mirkin reports on the latest breakthroughs in Health, Fitness, Nutrition, Men
-
Gain 6lbs of muscle in 15 days
Bodybuilding with or without steroids, Training & Nutrition, Supplements for bodybuilding, Reviews, Steroid Information
-
Pet Nutrition Information Center
Pet Nutrition and comparative pet food product information for pet owners and professionals
-
Calories in Food - Exercise to Burn Calories - Diet Calorie Needs
Information About Calories, Diet Nutrition & Weight loss
-
U-Seek-It Web Store | Website Marketing | Health and Nutrition
Website Marketing Products. Article Directory to draw traffic to a site, Tools to advertise a site to Search Engines.