THE CHOLESTROL DIET IDEAS
Here's some dietary suggestions from the Toronto
University, that have been found to significantly
help lower levels of LDL cholestrol, the bad cholestrol,
by nearly 29 per cent! If you were on a cholestrol
lowering drug, such as lovastatin, the result is
about 30.9 per cent reduction in the bad cholestrol.
So the cholestrol lowering diet is quite worthwhile
following.
The special diet means including the following
foods: almonds, soy proteins, viscous fibre (high-fibre)
foods such as oats and barley and the special margarine
with plant sterols that I mentioned above. This
cholestrol lowering diet also included foods such
as oat bran bread and cereal, soy drinks, fruit
and soy deli slices.
The normal main meal for people following this
type of diet included tofu bake with eggplant, onions
and sweet peppers, pearled barley and vegetables.
You would need to follow this type of healthy diet
for about nine weeks before checking your cholestrol
levels to see if you have succeeded in your target
of lowering cholestrol. Personally, I find it easier
just to loose the weight - my taste buds don't extend
that far, yet. It is certainly a good alternative
to drugs though, so well worthwhile to pursue I
think.
A study from the University of Illinois found that
eating or drinking between 25 to 50 grams of soy
protein per day reduces low-density lipoprotein
(LDL) bad cholestrol by up to 8 percent.
From the University of Texas, Southwestern Medical
Center: Changing lifestyle and eating patterns can
significantly lower LDL, bad cholestrol. They recommended
1... reducing intake of saturated fats to less
than 7 percent of total calories, with dietary cholestrol
intake reduced to less than 200 mg per day.
LDL lowering, lowering bad cholestrol, can be
improved upon by eating 2 grams of either plant
stanols or sterols and/or 10 to 25 grams of soluble
fiber each day. Fruits, oats, barley and legumes
are high in soluble fiber.
2...
Weight loss, weight reduction. Abdominal obesity
is a waist circumference of more than 40 inches
in men and more than 35 inches in women.
Abdominal obesity is major risk factor in coronary
heart disease. weight loss reduces the bad cholestrol
as well as reduces other risk factors related to
Syndrome X aka Metabolic Syndrome.
3... Increased physical activity, that improves
HDL, the good cholesterol.
According to the CSIRO, Dr. Clifton et al, undertook
a research review into the effect of wholegrains
on lowering heart disease. The findings were most
impressive, with the finding being a 20 to 40% reduction
in risk when 2 or 3 servings of wholegrains were
included in the diet - such as wholemeal or wholegrain
bread, even plain popcorn.
This is comparable to the effect that is achieved
by taking the strong statin drugs typically prescribed
to lower cholesterol levels. Increasing or adding
fruit and vegetables to a diet, normally results
in a 10 to 15% reduction in heart disease risk.
Clearly wholegrains should not be ignored! Always
CONSULT YOUR DOCTOR AND DIETICIAN first about lowering
cholestrol. See what they say about the ideas you
find on this website and others.
