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The following article was published in our article directory on March 4, 2011.
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Different Diets to Lower Cholesterol

Article Category: Education

Author Name: Edwin Williams

To this day, more and more people are being informed of the different ways to lower cholesterol levels. With all those known measures, most of the public are now sharing their interests on diets to lower cholesterol. A commonly observed guideline among diets to lower cholesterol involves the advocacy of increasing the consumption of foods derived from plant sources. Particularly, it is recommended to have 3 to 5 serving of fruits and vegetables each day. Fruits and vegetables are rich in vitamins, minerals and with fiber as well. Particularly, apples, oranges, carrots and kiwis are some of the fruits and vegetables with high fiber contents that were found to be effective in reducing one's cholesterol level. Also, integrating foods like legumes and whole grains are also helpful. You may have up to 11 serving of them daily. Several energy-giving foods are also suggested. This food group contains high fiber and starch contents with low saturated fats and calorie levels. Some of the foods included from this selection are bread, cereals, pasta, peas and grains. However, there are also specific plant products that are high in cholesterol and fats like coconut oil and palm kernel oil. With this, you may substitute it with canola or olive oil instead. Fish oils' essential fatty acids, DHA and EPA, are also beneficial in lowering one's cholesterol level.

Several scientific researches also reveal that in order to lower your cholesterol level, you should have a diet with decreased consumption on animal food products. Generally, all products derived from animal sources are high in cholesterol. These food groups also contain high levels of saturated fats that can significantly increase the fat and cholesterol levels in your body. These foods include meats like red meat with visible fat, lard, tallow, duck, goose, and processed meat products like sausages and bacon. Furthermore, foods that are made from animals like margarine, egg yolks, cheese and even ice cream are also high in cholesterol and saturated fats. Diets to lower cholesterol should emphasis cutting of this food group's consumption. Using food substitutes is a good option. For instance, you may use tofu as a meat alternative. It is a particular food substitute with low saturated fats and low cholesterol levels. You may also do something with the food preparation of your meals. Instead of frying, you may have them boiled, grilled, steamed or stir-fried.

Other than saturated fats, you should also be particular with the amount of trans fat you consume. Trans fatty acids or simply trans fats have also been found as an active agent that increases the level of low density lipoproteins (LDL) or the bad cholesterol. One particular way to check the presence of trans fats among your food commodities is by checking the ingredient list on food labels. You may observe it under the food's fat content. With this, you'd have the idea of how much more fats you need and how much should have been eliminated. Common products with high trans fat levels are commercial margarines, sandwich spreads, frozen products, processed foods, ready-to-eat soups and noodles, baked cookies, cakes and sweet candies. All these foods should at least be minimized from your diets to lower cholesterol levels.

Keywords: diets to lower cholesterol, lower cholesterol

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