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Cholesterol Lowering Diet Plan

Diet To Reduce Cholesterol

Diet Information - Cholesterol Diet Guide - Cholesterol, Health & Diet - Healthy Heart Diet
Heart Disease & Women - Heart Diet Foods to Avoid - Heart Diet Day 1 - Heart Diet Day 2
Saturated Fat - Trans-Fats - Best Fats - Best Cooking Oils - Healthy Cholesterol Levels

Cholesterol Lowering Diet Plan (Part 2)

5. Reduce Intake of Sodium

There is a clear link between high sodium intake and high blood pressure. It is the sodium in the salt that contributes to elevated blood pressure. Most people eat many times the amount of salt we need. The recommended maximum is 6 grams of salt per day, (about one teaspoon) - the equivalent of 2,400 milligrams of sodium - although dietitians believe that we actually need only 1 gram.

- Eat a diet of predominately fresh instead of processed food
- Check food labels for sodium. Become more aware of the sources of sodium in your diet
- Use herbs and spices in cooking, rather than salt
- Moderate your intake of salty food, and table salt

6. Eat Plenty of Fruit and Vegetables

Fruits and vegetables typically contain zero cholesterol, are very low in fat and low in calories. By eating fruits as a snack or for dessert, and by eating vegetables as snacks and side dishes, you can increase your intake of vitamins, minerals, and fiber and lower your intake of saturated fat and dietary cholesterol.

In fact, there is clear evidence that eating a diet rich in a variety of fruits and vegetables can lower the risk of heart disease. Exactly why fruit and vegetables have this beneficial effect is not known. It may be due to the antioxidants (vitamins and other substances) in the fruit and vegetables. Antioxidants prevent 'oxidation', the chemical process which allows cholesterol to form atherosclerosis (narrowing of arteries). There is no evidence that vitamin supplements have the same health benefits.

In addition, fruit and vegetables are typically rich in potassium, a mineral which may help to regulate blood pressure and prevent irregular heart rhythms. Fruit and green vegetables are also rich in folate (folic acid). This reduces the blood level of a substance called homocysteine, which itself may be a risk factor for heart disease. More research is required to find out whether eating more folate will, by itself, reduce the risk of heart disease.

7. Eat Plenty of High Fiber Whole Grains and Beans

Breads, cereals, pasta, rice, dried peas and beans (legumes) are useful sources of healthy carbohydrates and are low in saturated fat. In addition, the soluble fiber found in foods such as oat and barley bran and in some dried beans can reduce blood cholesterol levels.

  • As a general guide, choose varieties with a low-GI value
  • Eat at least 50 percent of your grains in the form of whole grains
  • Whole grains include varieties such as: whole wheat bread, whole wheat pasta, brown or basmati rice, dried peas and beans (like split peas, lentils, kidney beans, and navy beans)
  • Avoid high fat types of bread products such as: croissants, biscuits, donuts, muffins

More Information about Cholesterol Reduction
Cholesterol Lowering Diet (Part 1)
Eating Menu
Cholesterol Diet: Food Servings
High Cholesterol Foods
Low Cholesterol Diet Recipes

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