Benefits Of Eating A Low Cholesterol Diet
By
The liver makes most of the cholesterol in the body, but dietary cholesterol plays an important role in controlling all the cholesterol levels in the body. The levels include the total cholesterol and the good and bad cholesterol.
Good cholesterol, the HDL (high-density lipoproteins), protects the heart by helping to transport excess cholesterol from the arteries back to the liver for breakdown and disposal.
On the other hand, the bad LDL (low-density lipoproteins) cholesterol builds up plaque that clogs the arteries and hinders normal blood flow.
A low cholesterol diet should not only reduce the total cholesterol and LDL levels, it must also increase the HDL level at the same time.
Dietary Cholesterol
The main sources of dietary cholesterol are animal-derived foods rich in cholesterol and saturated fats, such as organ meats, egg yolk, butter and other full-cream dairy products. Trans fats (as those in deep-fried foods) and hydrogenated fats (as those in bakery items) are the other culprits.
In a low cholesterol diet, you would replace saturated fats with polyunsaturated and monounsaturated fats such as oils of olive, canola, peanut, flaxseed, sunflower, and so on.
Fats to Avoid
As far as trans fats and hydrogenated fats are concerned, it is advisable to avoid them as far as possible, which means taking away French fries, crispies, cakes, cookies, pastries, and ice-creams from the low cholesterol diet menu.
Recommended Low Cholesterol Diet
Foods that should make an essential part of a low cholesterol diet must come from the following food groups:
Cereals and grains: Whole-wheat bread, unpolished rice, and oats-based cereals are foods that are rich in fiber, which helps sweep away the bad LDL cholesterol from the blood. In a low cholesterol diet it is essential to replace white bread and other refined, polished grains with whole-grain varieties.
Nuts and seeds: Nuts like almonds, peanuts, walnuts and seeds like flaxseeds are rich in antioxidants (such as vitamin E and selenium) and in good fats, called omega-3 fatty acids, which protect the heart by increasing the HDL level.
Nuts and seeds are also a rich source of fiber. The best way to include flaxseeds in a low cholesterol diet is by grinding them and sprinkling over cereals and salads.
Fish: Non vegetarians can choose to have a fatty cold-water fish such as salmon or tuna twice a week to get a rich supply of omega-3 fatty acids.
Beans and legumes: Beans, legumes and lentils are rich sources of protein and fiber and are low in fat content. They make an ideal substitute for meats. Soy cheese (tofu) is another good meat substitute in a low cholesterol diet.
Fiber-rich foods: Foods like oats, barley, psyllium, apples, pears, prunes, kidney beans and Brussels sprouts are rich in soluble fiber, which acts like a broom to sweep out the cholesterol from the arteries.
Fruits and vegetables: Fresh fruits and vegetables are loaded with fiber, antioxidants, flavanoids and plant sterols, all of which help lower cholesterol and raise HDL level. Some 8-10 servings of fruits and vegetables should be included in the daily low cholesterol diet.
Garlic, onion: Some people believe garlic regulates liver functioning and dissolve the cholesterol deposits in the arteries. Others swear that including just half a raw onion in the daily low cholesterol diet can lower LDL level and increase HDL level.
Following a low cholesterol diet, with regular exercise, and cutting out on meats, full-cream dairy products, deep-fried foods and bakery items, can go a long way in lowering total cholesterol. Similarly, it lowers LDL cholesterol levels while raising the HDL level.
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Help answer the question
i have been on a non fat diet for the last 4 weeks, and i haven't drop a pound, why????
my husband was diagnos with high l cholesterol, the doctor give him a total non fat diet, i eat exactly the same, but i didnt lose any weight, actually a gain weight, i am desperate. what can i do????
non cholesterol diet
10 Comments
July 17th, 2009 at 4:41 pm
Both A, C and D are assumptions that are not directly stated in the question. Meaning, they could be true but the question does not tell you so. Or one part of the answer is found in the question.
B does the same thing, but is MORE correct than the other choices.
This looks like the type of multiple choice questions you would find in AP or IB exams – meant to trick you….
July 17th, 2009 at 5:04 pm
wow. Looks like you had allot of thought to this. My thoughts to this. People have been drinking milk for positively centuries and millenia. If you like it, drink it. If you don't, don't.
July 17th, 2009 at 6:19 pm
Cholesterol is only in animal foods…there are plant sterols, but they are NOT the negative animal cholesterol. Although it is true that cholesterol is made by your body (as you do need some for vital bodily functions), adding cholesterol in your diet is definitely one of the major problems with the "bad" cholesterol that causes problems. Saturated fat (which is in plant and animal products, but more so in animal products) also plays a part in cholesterol production: if you have too much saturated fat, it is turned into cholesterol by your body. There have been studies that show that a vegan diet not only helps with high cholesterol, but also many cancers, many autoimmune disorders, asthma, allergies, etc. Since there are obviously people who have been brainwashed by the meat/dairy/egg industries, you don't hear much about vegan diets as all the propoganda spewed about how "unhealthy" these diets are. (The American Dietetic Association, as well as the Canadian version and the World Health Organization, ALL admit that a well-balanced vegan diet is one of the healthiest all around.)
July 18th, 2009 at 10:47 am
I agree 100%.
The great Albert Einstein was vegetarian as well.
"So I am living without fats, without meat, without fish, but am feeling quite well this way. It always seems to me that man was not born to be a carnivore."
July 18th, 2009 at 5:22 pm
Coconut oil is the best oil to cook with, even better than olive oil, because the fatty acids don't turn to trans fat when heated.
It also contains Caprylic Acid which is great for killing candida, the pesky yeast that causes yeast infections and thrush.
I know a few people that have lost weight using coconut oil, the medium chain fats can speed up your metabolism. Which is why it is recommended for hypothyroidism.
July 18th, 2009 at 5:47 pm
I say pick tap vs bottled. there is a huge amount of information out there – heaps of people have studied this, it is fairly straight forwrd and relevant to everyone. Especially if you touch on the crisis water bottles are adding to the rubbish and landfill issue.
July 18th, 2009 at 7:02 pm
I am not Muslim but I do follow your writings and thank you for posting here. You are very informative. Some might grumble about your posts because it'd be a stretch to call them questions but I do believe (and hope) most would agree that it's all ok.
Best wishes to you.
July 19th, 2009 at 12:10 am
Well, I was a high IQ kid and I did become a vegetarian, but then I gave it up, although I still eat pretty healthily.
July 19th, 2009 at 4:29 pm
Must say these are some excellent pointers for most people to follow but think that Raw apple cider vinegar should be at the top of all of these and could be recommended for meat eaters too…
The Many Health Benefits you can get from Raw Apple Cider Vinegar. It may taste horrible but the benefits definately outway the bad taste!!
Ok – this may seem very gross but if you have a tablespoon of Apple Cider Vinegar a day you will be doing your body so much good! It is so disctusting but I add some grape juice to it and drink it through a straw so it's not that bad.
Here are some reasons and benefits of having Apple Cider Vinegar:
Helps ease the itch and rid chiggers
Helps with hot flashes in menopausal women
Helps treat insect bites and skin allergies
Helps relieve and heal poison ivy
Helps prevent heart disease and stroke
Helps soothe and heal a sunburn
Helps rid head lice
Great for your joints
Great for arthritis
Gets rid of bad breath
Great anti viral and anti bacterial agents
Use a cup in as a hair rinse – makes your hair shiny
Gives you relief of pollen, food and pet allergies (I need that)
Treats your sinus infections
Helps reduce the risk or tumors
Help rid warts
Reduces total body stresses and tension
Helps treat hemorrhoids and varicose veins
Great for acne, and skin problems
Helps lower your high cholesterol
Helps heals your wounds and skin abrasions
Helps retain your youth
Can act as an appetite suppressant and aid in weight loss
Helps prevent osteoporosis
Helps rid the common cold
Boosts your energy level and your immune system
Excellent for acid reflux and sore throats
It helps breaks down fatty deposits so is great for loosing weight
Keeps high blood pressure down by preventing your blood from getting too thick
Helps treat insomnia
Helps digestion
Help common ailments such as hair loss and dandruff
Even helps rid your hiccups
Helps treat and get rid of cold sores
Great for your kidneys and your bladder
Cures fungal infections – Athlete's feet and Nail Fungus Ailments
Acts as a clenser and detoxifier for various organs basically purifying your body and its organs (kidneys, liver, heart…)
Reduces risk of colon cancer
Topical relief for shingles
Helps relieve diarrhea
tribes » Health & Wellness » Joys of Juicing » topics »
"An Apple A Day…" – Cider Vinegar Health Benefitstopic posted Fri, October 13, 2006 – 12:18 PM by Craig
Many people are now convinced—Apple Cider Vinegar (ACV), that wonderful “old-timers” home remedy, cures more ailments than any other folk remedy and has been highly regarded throughout history. In 400 B.C. the great Hippocrates, Father of Medicine, used it for its amazing health qualities.
The reported cures from drinking Apple Cider Vinegar are numerous and include: allergies (including pet, food and environmental), sinus infections, acne, high cholesterol, flu, chronic fatigue, Candida, acid reflux, sore throats, contact dermatitis, arthritis, gout, and even heart pain. Apple Cider Vinegar breaks down fat and is widely used to lose weight. It has also been reported that a daily dose of apple cider vinegar in water has soaring blood pressure under control in two weeks!
For centuries, the benefits from cider vinegar to fight infection, promote digestion, fighting osteoporosis, have been well known. One of the first goals on the way to great health is to restore the body's pH to the alkaline range. As nearly all chronic illnesses take place in a body that has become acidic due to the gradual depletion of its mineral reserves, it is logical to check on the body's acid/alkaline balance and to work towards maintaining it in the alkaline range. The state of the body's acid/alkaline balance can be easily measured by testing the urine using pH strips.
INTERNAL BENEFITS:
. Rich in enzymes & potassium
. Naturally supports a healthy immune system
. Helps control weight
. Helps soothe dry throat
. Promotes healthy digestion & pH balance
. Helps remove body sludge & toxins
ACV is also a natural antibiotic germ fighter, fights E. coli and other bacteria. It is an excellent remedy for food poisoning and helpful in digestive upsets. ACV helps control and normalize weight and improve digestion. ACV helps relieve arthritis stiffness and rheumatism.
Use two teaspoons (2 t.) in a pint of water daily for yourself—or one teaspoon in the dog or cat’s drinking water—as a healthy tonic. Drink a daily tonic of apple cider vinegar to help you keep the right pH balance in the urinary tract, since the proper acidity creates an inhospitable environment for bacteria and yeasts that cause these infections.
EXTERNAL BENEFITS:
. Helps maintain healthy skin
. Helps promote a youthful, healthy body
. Soothes irritated skin
. Relieves muscle pain from exercise
ACV helps to maintain healthy skin, promote youthful, healthy bodies. Soothes pain of sunburn, the itch from bug bites, and the sting from plants. ACV helps prevent dandruff, itching scalp, baldness, and dry skin. ACV soothes tight aching joints, sore muscles. Apple cider vinegar also removes sebum and environmental and product buildup on the hair shaft.
COMBINE WITH NATURAL BEE HONEY TO:
. Relax the nervous system
. Promote deep sleep
. Relieve rheumatism
. Relieve arthritis
. Relieve bone and muscle pain and soreness
. Relieve heart ailments
. Relieve stress
. Relieve insomnia
Mix organic apple cider with pure raw honey and drink at night before going to bed. Great for calming nerves, promoting relaxation and relief of bone related ailments. Adjust the amount of vinegar and honey for comfort and taste. See my recommended recipe here:
RECIPE:
250 mL (8 oz) Purified Water (warm enough to melt honey)
1 to 2 teaspoons Raw Apple Cider Vinegar (Organic recommended)
1 to 2 teaspoons Honey (Local, raw, non-GMO recommended)
(Honey comes from flowers and has a very light energy. I recommend honey from flowers that are known to provide support for heart and lungs. Use local honey to help provide relief from allergies and build immunity.)
Apple Cider Vinegar is proving very beneficial to people and animals with arthritis because it breaks down calcium deposits in the joints while re-mineralizing the bones. It has shown to be equally beneficial to dogs with hip dysplasia. ACV is also effective for urinary tract infections, and it lowers high blood pressure. In animals, it is helpful in skin and coat problems and in replacing potassium depletion. (Cranberry juice is also a well-known home remedy for urinary tract infections. It prevents bacteria from attaching to the walls of the urinary tract.)
A new University of California-Davis Medical Center study shows that daily consumption of 12 ounces of apple cider or apple juice can reduce the risk of heart disease. And the benefits don’t stop there. A recent Cornell University study found that the antioxidants in apples also inhibit the growth of certain types of cancer cells.
ACV has been found to protect arteries from harmful buildup of plaque. Many heart attacks are caused by high amounts of fats and cholesterol in your blood. The fiber in ACV helps to absorb fats and cholesterol by expelling them from the body as waste materials.
ACV is used to promote the health of veins and capillaries; it is also useful in assisting in the health of the heart. The potassium found in apple cider vinegar is also beneficial to the heart.
The dietary fiber in ACV is beneficial in controlling glucose levels in the blood. Minerals like manganese, calcium, magnesium, silicon and iron develop bone mass and make them stronger. It is also a rich source of amino acids, vitamins and minerals.
ACV boosts the immune system and acts as a natural antiseptic and anti-biotic. Apples contain Vitamin C and flavonoids, which helps with wound healing and in reducing the severity of colds and flu symptoms. Apple cider also has acetic acid, plus ion-futynic lactic and propionic acids. It is the richest source of amino acids known.
Apple cider cannot cure cancer, but it is valuable to have around to help fight free radicals in the body. Beta-carotene, found in apple cider vinegar, is a powerful antioxidant, which helps to neutralize the free radicals formed in the body through oxidation. To prevent these free radicals, and to keep them in check, we need antioxidants to rid our body of these potentially dangerous compounds. Left alone, free radicals have the run of our bodies; they damage cells, which leads to cellular degeneration. The pectin in apple cider vinegar adds fiber to the diet, which helps prevent cancer, especially colon cancer. Fiber binds with certain cancer-causing compounds in the colon, and speeds up their elimination from the system.
VITAMINS IN APPLE CIDER VINEGAR:
. Vitamin C
. Vitamin E
. Vitamin A
. Vitamin B1
. Vitamin B2
. Vitamin B6
. Pro-vitamin beta-carotene
. Vitamin P
MINERALS & TRACE ELEMENTS IN APPLE CIDER VINEGAR:
. Potassium
. Calcium
. Magnesium
. Phosphorous
. Chlorine
. Sodium
. Sulfur (the mineral – not the sulfa, which some people are allergic to)
. Copper
. Iron
. Silicon
. Fluorine
BENEFITS FOR YOUR DOGS (AND OTHER PETS):
Every home with dogs should have Apple Cider Vinegar. It has multiple uses for dogs, including: alleviating allergies and arthritis, and establishing correct pH balance of the system.
Added to your pet's drinking water, ACV has shown to maintain the acid/alkaline balance of the digestive tract. To find your dog's pH level, get some pH strips at your local drugstore. First thing in the morning test your dog's urine. If the strip reads from 6.5 – 7.0, then your dog's system is what it should be. If the pH is higher, then the system is too alkaline, and ACV can help to establish a correct pH balance.
May 1st, 2010 at 1:32 pm
Bad breath or halitosis can be easily elimated by using mouthwash with hexetidine or triclosan.”‘*