All About Lowering Cholesterol Through Diet

Posted on April 12, 2008 in Health and Fitness by admin

Whenever we talk about cholesterol profile improvements, we specifically mean decreasing the LDL cholesterol (or the “bad” cholesterol) levels and increasing the HDL cholesterol (the “good” cholesterol) levels. Recent studies have shown that for every 1 percent drop in the LDL cholesterol level, there is a 1 percent reduction in the relative risk for developing coronary heart disease. Further on, studies have also shown that future occurrences of CHD can be predicted by total cholesterol levels.

Dietary conditions

It is very important that you know what type of fat you are consuming in which product. Most probably, this is more important than the total amount of fat; therefore it is highly recommended that you choose your fats carefully maybe following these guidelines:

Saturated fats such as animal fat, coconut oil, palm kernel oil, palm oil should be limited to less than 7 percent of total calories.

Partially hydrogenated vegetable oils are usually present in some margarines and shortenings, and commercially prepared fried foods. Trans fatty acids are usually found in these partially hydrogenated vegetable oils. It is highly recommended that you limit the trans fatty acids to less than 1 percent of total calories because they have also been linked with an increase in heart disease risk.

Allow a maximum of 10 percent of total calories from polyunsaturated fatty acids. Also, make sure to include in your diet omega-3 fatty acids by consuming walnuts, canola, soybean, a variety of oily fish and flaxseed oils.

Limit the cholesterol intake to less than 200mg per day

Up to 20 percent of total calories from monounsaturated fats. Such intakes of monounsaturated fats will help you possibly increase but mainly maintain your HDL cholesterol levels. Seeds, nuts, olives, canola oil, olive oil and avocados are good sources.

In order to lower LDL cholesterol levels you might also try dietary fiber. Men should strive for a minimum of 38 grams while women should be aiming for at least 25 grams of fiber daily. Beans, barley, and other legumes, fruits and vegetables, whole and high-fiber grain products, oatmeal and oat bran are good sources for fiber.

Exercise

Another effective way to improve your lipid profile is by physical activity. At least five days of the week, preferably every day you may engage in 30 to 60 minutes of moderate to vigorous intensity activity. LDL cholesterol levels will be lowered and HDL cholesterol levels will increase thanks to this amount of activity.

Jean Helmet is a content editor who focuses on a wide array of niche health topics. Her latest website - Natural Cholesterol Supplement focuses on cholesterol as a whole, and in partcular, a natural product our editors personally use with excellent health results known as - Cholest-Natural

Be sure to check out our cholesterol product of choice, it is the natural supplement we use and recommend to friends and family, and have done for over 3 years.

Related Posts

• Drugs That Lower High Blood Pressure
• Six Fantastic Tips to Raise Good Cholesterol Levels
• Top 10 Low Cholesterol Foods
• The Portfolio Diet To Lower Your Cholesterol
• Some Facts On Diabetes And Weight Loss

Comments