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Cholesterol Lowering Foods


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    Cholesterol Lowering Foods

    Top 5 Cholesterol Lowering Foods

    1. Oatmeal, oat bran and high-fiber foods


    Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes.

    Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you'll add about 4 more grams of fiber. To mix it up a little, try steel-cut oatmeal or cold cereal made with oatmeal or oat bran.

    2. Fish and omega-3 fatty acids

    Eating fatty fish can be heart-healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots. In people who have already had heart attacks, fish oil or omega-3 fatty acids reduces the risk of sudden death.

    Doctors recommend eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in:

    Mackerel
    Lake trout
    Herring
    Sardines
    Albacore tuna
    Salmon
    Halibut

    You should bake or grill the fish to avoid adding unhealthy fats. If you don't like fish, you can also get small amounts of omega-3 fatty acids from foods like ground flaxseed or canola oil.

    You can take an omega-3 or fish oil supplement to get some of the benefits, but you won't get other nutrients in fish, like selenium. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish.

    3. Walnuts, almonds and other nuts

    Walnuts, almonds and other nuts can reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy.

    According to the Food and Drug Administration, eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. Just make sure the nuts you eat aren't salted or coated with sugar.

    All nuts are high in calories, so a handful will do. To avoid eating too many nuts and gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds.

    4. Olive oil

    Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched.

    The Food and Drug Administration recommends using about 2 tablespoons (23 grams) of olive oil a day in place of other fats in your diet to get its heart-healthy benefits. To add olive oil to your diet, you can saute vegetables in it, add it to a marinade, or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or as a dip for bread. Olive oil is high in calories, so don't eat more than the recommended amount.

    The cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants. But keep in mind that "light" olive oils are usually more processed than extra-virgin or virgin olive oils and are lighter in color, not fat or calories.

    5. Foods with added plant sterols or stanols

    Foods are now available that have been fortified with sterols or stanols substances found in plants that help block the absorption of cholesterol.

    Margarines, orange juice and yogurt drinks with added plant sterols can help reduce LDL cholesterol by more than 10 percent. The amount of daily plant sterols needed for results is at least 2 grams which equals about two 8-ounce (237-milliliter) servings of plant sterol-fortified orange juice a day.

    Plant sterols or stanols in fortified foods don't appear to affect levels of triglycerides or of high-density lipoprotein (HDL), the "good" cholesterol.

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    Last edited by Parasakthi; 25th Aug 2011 at 01:18 PM.

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    Re: Cholesterol Lowering Foods

    Cholesterol lowering food should be included in everyone's diet but especially in a diet to lower cholesterol if your cholesterol is already high. Failure to include cholesterol lowering food in your diet can lead to heart attack and stroke.

    In addition to prolonging your life by reducing cholesterol, controlling your weight, a correct diet to lower cholesterol can also save you from heart and blood vessel disease.

    Almost all heart researchers agree that when people who have defective fat metabolism eat an improper diet, heart disease often results.

    Soups

    Emphasize cholesterol lowering food such as bouillons and consommes, as they are nutritious, filling, and low in calories and fats.

    They are ideal for relieving that hungry feeling quickly and picking you up in the process.

    One quick comment before continuing. It's important to note that many cholesterol experts recommend taking specific cholesterol lowering vitamins in combination with cholesterol lowering food for the best results in lowering cholesterol naturally.

    soups, are great to warm you up instantly in cold weather and, in the jellied form, to cool you off in hot weather.

    soup, stimulates the digestive juices, starts the stomach and intestinal muscles churning and "warmed up" for the job ahead, while "flushing out" the stomach and getting it ready to stoke the digestive furnace.

    soups, try to use fat-free vegetable soups, vegetable broths, and soups prepared with skimmed milk.

    It is imperative to remove all visible fat and grease from the soup. Here are some good ways to do this:

    Refrigerate or chill the soup first: then carefully remove the fat and grease that has caked on the top with a knife, spoon, or other suitable utensil.

    If there is not time for refrigerating or chilling the soup first, use bread slices by direct application to the top layer of the soup, in order to blot up or absorb the grease.
    Place some lettuce leaves on top of the heated soup. When you see the fat absorbed onto the leaf or leaves, remove them. The lettuce leaf may also impart a slight flavor to the soup, helping to lend a little zest.

    Blot up the top layer of grease by floating one or more paper towels on the surface of the soup. When it is fat saturated, discard the towel; it is a greasy reminder of escape from unhealthy calories.

    Dry soup mixes are quite low in fat are very enjoyable and can be used as cholesterol lowering food.

    Some soup manufacturers prepare canned soups that have about a half-teaspoonful of fat per serving of soup when diluted equally with water. Vegetable and vegetable-beef canned soups, however, are very low in fat content and are thus highly desirable as cholesterol lowering food.

    Fish

    As a rule, fish are often excellent low-fat food sources. Unlike meats, very little fats will be cooked out of the fish, so attempting to drain off fish fats in cooking is unnecessary.

    Some fish are especially low in fat, such as perch, haddock, flounder, sturgeon, smelts, scallops. Others like brook trout, porgy, cod, and croakers are somewhat higher in fat content, but are still quite low in fat content when compared with meats.

    Tuna is particularly low in fat. Many canned fish when not packed in oil are very low in fat and are excellent choices as cholesterol lowering food.

    Last edited by Parasakthi; 25th Aug 2011 at 01:54 PM.

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    Re: Cholesterol Lowering Foods

    Poultry

    Chicken and turkey are excellent sources of animal proteins for cholesterol lowering food, provided lean poultry is used. The dark meat of poultry is higher in fat content than white meat. Skin should be discarded.

    Duck and goose are extremely high in fat and should not be included as cholesterol lowering food.

    The fat from chicken and turkey, even though much less quantitatively than that in meat, is best drained off and removed in the same manner as in the preparation and cooking of all meats.

    Egg Whites

    Egg whites, which are proteins, may be eaten and used for cooking as much as desired. The yellow portion of the egg, or the yolk, contains one of the most concentrated forms of fat available-namely cholesterol-and therefore should be avoided.

    Some Milk and Milk Products

    One glass or more daily of non-fat or skim milk should be taken.

    As an added source of fat-free or low-fat protein, skim or fat-free milk can be fortified by adding to each glass of milk one or more tablespoonsful of dried, skim milk. This "fortified" milk also has a thick creamy taste and can be flavored to suit the individual taste with various flavoring agents. Yogurt made from non-fat milk can also be used for nutritious variety.

    Last edited by Parasakthi; 25th Aug 2011 at 01:49 PM.

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    Re: Cholesterol Lowering Foods

    Cheeses

    The majority of cheeses are very high in butterfat content and so cannot be used in the low-fat diet. There are several important exceptions, however.


    First is cottage cheese made from dry curd and non-fat milk, as specified by federal law. Cottage cheese must contain a minimum amount of butterfat to meet legal requirements.

    There are also other brands of cheeses low or negligible in fat content, which are processed from non-fat milk or whey, such as the Geska type of Sapsago cheese (Swiss green cheese), certain Scandinavian cheeses, and in the United States brands of jack cheese made from skim milk or whey.

    Vegetables

    Vegetables are virtually fat free and contain no cholesterol.

    To prepare vegetables without butter or fat means that a little originality is required by the cook, such as by the use of herbs or seasoning. Since many of the vital vitamins and minerals in vegetables may be destroyed by cooking, the ideal use of raw vegetables is the most desirable for any menu, and especially for cholesterol lowering food.


    The addition of herbs before serving the vegetables adds further to the natural flavor.


    Fruits

    Fruits also contain virtually no fat and are entirely free of any cholesterol. Two notable exceptions, however, are the avocado and the coconut, which are both very high in fat content and thus should be avoided.

    Otherwise there is no restriction on the use of fruits, which are also certainly ideal for desserts.


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    Re: Cholesterol Lowering Foods

    Salads and Salad Dressings

    Use raw vegetables almost exclusively, since the vitamin value is at peak this way, and the crispness of the vegetables is most appetizing. No fat or cholesterol is concerned unless specifically added. Fruit salads are in the same category and are particularly refreshing and nutritious.

    Various combinations can be used with vegetables, cottage cheese, or gelatin recipes. When fresh fruits are not in season, use dried, canned, or frozen fruits.

    Salad dressings low in fat content are readily available. These do contain a relatively small degree of fat, however, so it is best to prepare your own fat-free dressings whenever possible.

    Small amounts of mineral oil are preferred by some for salads, but if used more than occasionally this is not desirable, since mineral oil tends to interfere with absorption of vitamin A in the food.

    The following garnishes are particularly nutritious and appealing: watercress, croutons, garlic, chives, pimiento, lemon, lime, orange or tangerine and other fruits, mint, carrots, beets, green onions, celery, radishes, cottage cheese, parsley, pickles and peppers, ketchup, vinegar, non-fat yogurt, herbs, and spices.

    Cereals

    These are nutritious, energy producing, and virtually fat free. Therefore, all cooked or dry cereals are excellent carbohydrate foods, if served with non-fat milk.


    The taste is enormously enhanced by the addition of stewed or fresh fruits such as bananas, prunes, peaches, pears, apricots, berries, dates and figs, raisins, or baked apple.


    Whole wheat and whole grain cereals are also an important source of vitamin B complex and protein in the low-fat diet.

    For those who work and feel best beginning the day with a substantial breakfast, the inclusion of the above cereal, skim milk, fruit, and wheat germ "combo" is excellent for energy, proteins, vitamins, and minerals.

    Breads

    Both white and whole wheat breads contain only a negligible amount of fat (approximately 5 per cent by weight) a minority quantity of protein (about 20 per cent); the rest is carbohydrate.

    Whole wheat bread is the healthiest, most nutritious form. Bakeries customarily incorporate some lard, butter, or egg yolk in most yeast loaf bread, sweet rolls, rolls, muffins, buns, and coffee cake.

    Beverages

    A wide choice of fat-free drinks is available to all, such as tea, coffee, coffee substitutes, skim, fat-free milk, non-fat milk cocoa, skim milk powder shakes, and egg white eggnogs. Where desired for additional nutriments, flavoring can be added to these flavored skim milk drinks in between meals or at bedtime.


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    Re: Cholesterol Lowering Foods

    Meats

    Beef, veal, and lamb are naturally high in both visible and "invisible" fat and cholesterol. However, since their protein content is most desirable for energy and palatability, and because of custom, they are basic cholesterol lowering food in your diet to lower cholesterol.

    Much of the dietary fat allowance is contained in meat, which has its greatest amount of calories predominantly in fat.

    It must be kept in mind that the grocery store will at all times allow a maximum of fat to remain on every cut of meat for reasons of added price and the presumption of "quality."

    For meat to be used as cholesterol lowering food this visible fat must be carefully cut away and trimmed while raw, before cooking. During the cooking, baking, or broiling of the meat, the fat should be drained off by keeping the meat or roast on racks.

    One ideal way of removing most of the fat content of meat and making it almost fat free and a good cholesterol lowering food is to partially cook it on the day before it is to be eaten.

    Refrigerate the meat and the broth. On the following day it is now easy to remove the layer of grease that has floated to the top and hardened.

    Food to add to your diet to lower cholesterol such as meats, must be lean when purchased to have the greatest benefit.

    If you are having ground meat, specify that it is to be made from trimmed, lean meat. Keep in mind that the highest fat content is present in the prime and choice grades of beef, lamb, and veal (which are more expensive too), since they originate from fattened animals.

    Do not fry meats. Pan-cook or brown without fat or grease, if desired, by using a dry skillet; heat and salt it first before the meat is placed in it, while turning the meat repeatedly. After it is as brown as desired, cook slowly until well done or rare, whichever you wish.

    Remember that among meats, pork, bacon and ham are highest in fat and cholesterol content and therefore are not cholesterol lowering food. They should not be eaten while you are on a diet to lower cholesterol.

    The same is generally true of sausages, and organ foods like liver and kidneys. These are not considered cholesterol lowering food.

    If gravy is desired for the flavoring of meats, it must be prepared free of its usual very high fat content to be included with cholesterol lowering food.

    The regular brown drippings found at the bottom of the pan after meat is cooked must have the meat juices separated from the exceptionally high melted fats.

    When eating cholesterol lowering food, instead of gravies, meats can be flavored and made to look appetizing by the following garnishes: watercress, parsley, celery, carrots, radishes, pimento, pickles, paprika, green peppers, cucumbers, mushrooms, and onions in various shapes and combinations.

    Also helpful as cholesterol lowering food are spiced peaches, pears, prunes, apricots, cinnamon apples, spiced watermelon rind, applesauce, cinnamon pears, pineapple pieces, broiled bananas, seasoned tomatoes, herbs, and the various relishes such as mint jellies and sauces, chili, catsup, cranberry jellies, chutney, and many others.

    Also appealing are some of the following seasonings: garlic cloves, thyme, marjoram, basil, oregano, bay, and peppermint. All are good to include with cholesterol lowering food.


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    Re: Cholesterol Lowering Foods

    Does Soy Reduce Cholesterol?

    Possibly. Although eating soy-based foods can slightly reduce your low-density lipoprotein (LDL, or "bad") cholesterol level, the American Heart Association has concluded that soy doesn't significantly lower cholesterol. However, eating soy-based foods can still be good for you because soy-based foods contain less saturated fat than meat does and also provide vitamins and minerals.

    If you substitute soy for animal-based products, this switch — rather than the soy itself — may reduce your cholesterol.

    Talk to your doctor or dietitian if you're interested in adding more soy to your diet.

    Last edited by Parasakthi; 25th Aug 2011 at 02:41 PM.

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