Showing posts with label lower cholesterol naturally. Show all posts
Showing posts with label lower cholesterol naturally. Show all posts
Saturday, July 6, 2013
Low Cholesterol Recipes
1:11:00 PM
First of all you can begin by taking a favorite dish and modifying
the standard recipe into a low fat and low cholesterol version.
Cholesterol should be avoided or markedly reduced. Avoid animal-based
foods such as egg yolk, beef and pork, poultry and dairy products.
Before
going into specific low cholesterol recipes, do follow the advice below
for converting normal recipes into low cholesterol recipes.
LOW CHOLESTEROL RECIPES & MEATS
Even
lean meat has fat in it. Here are some ways to reduce the saturated fat
in meat and the possibility of making with it low cholesterol recipes:
Broil rather than pan-fry meats such as hamburger, lamb chops, pork chops and steak.
Use
a rack to drain off fat when broiling, roasting or baking. Instead of
basting with drippings, keep meat moist with wine, fruit juices or an
acceptable oil-based marinade.
Cook a day ahead of time. Stews,
boiled meat, soup stock or other dishes in which fat cooks into the
liquid can be refrigerated. Then the hardened fat can be removed from
the top.
Make gravies after the fat has hardened and can be removed from the liquid.
When a recipe calls for browning the meat first, try browning it under the broiler instead of in a pan.
LOW CHOLESTEROL RECIPES & VEGETABLES
With
vegetables you can naturally make low cholesterol recipes, since
vegetables hardly havy any cholesterol. Add herbs and spices to make
vegetables even tastier. For example, these combinations add new and
subtle flavors:
Rosemary with peas, cauliflower and squash
Oregano with zucchini
Dill with green beans
Marjoram with Brussels sprouts,
carrots and spinach
Basil with tomatoes.
Oregano with zucchini
Dill with green beans
Marjoram with Brussels sprouts,
carrots and spinach
Basil with tomatoes.
Start with a small quantity (1/8 to 1/2
teaspoon to a package of frozen vegetables), then let your own and your
family's taste be your guide. Chopped parsley and chives, sprinkled on
just before serving, also enhance the flavor of many vegetables.
Try
cooking vegetables in a tiny bit of vegetable oil, adding a little
water during cooking if needed, or use a vegetable oil spray. Only 1 to 2
teaspoons of oil is enough for a package of frozen vegetables that
serves four. Place in a skillet with tight cover, season, and cook over a
very low heat until vegetables are done.
LOW CHOLESTEROL RECIPES & SODIUM
Most
of us eat much more sodium than we need. In some people, this can lead
to high blood pressure, which increases the risk of stroke, heart
disease and kidney disease. The American Heart Association eating plan
limits sodium intake to 2,400 milligrams per day. That's about a
teaspoon of salt. People with high blood pressure may need stricter
limits on sodium.
Most of the sodium in our diets is added either
during processing, while preparing food or at the table. To help you
reduce sodium in your diet:
Use less salt or no salt at the table and in cooking.
Use herbs and spices in place of salt.
Limit your intake of foods high in added sodium, such as:
Canned and dried soups
Canned vegetables
Ketchup and mustard
Salty snack foods
Olives and pickles
Luncheon meats and cold cuts
Bacon and other cured meats
Cheeses
Restaurant and carry-out foods (such as French fries, onion rings, hamburgers)
Use herbs and spices in place of salt.
Limit your intake of foods high in added sodium, such as:
Canned and dried soups
Canned vegetables
Ketchup and mustard
Salty snack foods
Olives and pickles
Luncheon meats and cold cuts
Bacon and other cured meats
Cheeses
Restaurant and carry-out foods (such as French fries, onion rings, hamburgers)
MODIFYING RECIPES INTO LOW CHOLESTEROL RECIPES
To control the amount and kind of fat, saturated fat and dietary cholesterol you eat:
Select lean cuts of meat and trim off all visible fat before cooking.
Serve moderate portions, and try "low-meat" dishes featuring pasta, rice, beans and/or vegetables.
Use cooking methods that require little or no fat? boil, broil, bake, roast, poach, steam, saute, stir-fry or microwave.
Replace
saturated fats with healthier substitutes. For example, when your own
recipe calls for butter, lard, bacon, bacon fat or chicken fat, use
margarine that contains no more than 2 grams of saturated fat per 1
tablespoon, or unsaturated vegetable oil.
Tuesday, May 14, 2013
5 Tips to Lower High Cholesterol Naturally
9:57:00 AM
Here are my top 5 tips to lower high cholesterol naturally. If you
can avoid taking cholesterol-lowering statin drugs, you will be
healthier and happier. Making the following suggestions a part of your
routine will help you do that.
Tip 1 - Exercise Regularly
Exercising raises good HDL cholesterol levels. HDL particles carry fats and cholesterol away from your bloodstream and back to the liver for reprocessing or disposal. Bad LDL cholesterol gets stuck in your bloodstream. The particles carry fat and cholesterol to your cells and tissues, rather than back to your liver.
HDL particles will also "pick up" LDL cholesterol when it comes across the particles in your bloodstream. So, as your HDL levels increase, your LDL levels decrease naturally.
Tip 2 - Avoid Saturated and Tran-Fats
Dietary cholesterol is less of a problem than saturated and trans-fats. Research indicates that if you severely limit your cholesterol intake, your liver will produce more of it. Your body needs cholesterol for a variety of functions. Having blood cholesterol that is too low is just as bad as having high cholesterol.
Saturated and trans-fats increase the total blood triglycerides, the total fats in your bloodstream. They also cause increased production of LDL cholesterol. Saturated fats are found in butter and other fats that are solid at room temperature. Trans-fats are found primarily in processed foods as partially hydrogenated oils.
Tip 3 - Get More Soluble Fiber in Your Diet
Soluble fiber is found in whole grains like oatmeal and in other foods. Some cholesterol is found in your digestive tract, because of the foods you eat and also because blood cholesterol is deposited in the digestive tract. The cholesterol in the digestive tract can be reabsorbed into the bloodstream instead of passing out of your body as waste.
Soluble fiber absorbs cholesterol in the digestive tract and carries it out of your body. Less cholesterol is reabsorbed and less is absorbed from the foods that you eat. So, soluble fiber lowers high cholesterol naturally.
Be very cautious about fiber supplements derived from psyllium husks. They can cause blockages. Supplements derived from kiwifruit pulp and skins are the best alternatives. They contain soluble and insoluble fibers, as well as phenolic compounds that contribute to good digestion.
Tip 4 - Take Fish Oil
Fish oil can raise HDL levels. It is a healthy source of fat. The supplement may also reduce the risk of clot formation and prevent cholesterol from sticking to the inside of the arterial walls.
Tip 5 - Take a Good Multi-Nutritional Supplement
The better multi-nutritional supplements contain ingredients that are known to lower high cholesterol naturally. Ingredients to look for include:
· Policosanol (raw sugar cane extract)
· Theaflavins (green tea extract)
· Phytosterols (from soy and other plant foods)
· Rice bran oil (oryzanol)
· Lecithin (a soy extract)
· D-limonene (citrus rind extract)
Many of these nutrients are sold as stand-alone supplements for lowering cholesterol. While any one of the ingredients may be somewhat effective, together they may work in synergy to produce results as good as those of prescription drugs.
The results are actually better, because you get lower cholesterol naturally without the side effects of prescription drugs.
Tip 1 - Exercise Regularly
Exercising raises good HDL cholesterol levels. HDL particles carry fats and cholesterol away from your bloodstream and back to the liver for reprocessing or disposal. Bad LDL cholesterol gets stuck in your bloodstream. The particles carry fat and cholesterol to your cells and tissues, rather than back to your liver.
HDL particles will also "pick up" LDL cholesterol when it comes across the particles in your bloodstream. So, as your HDL levels increase, your LDL levels decrease naturally.
Tip 2 - Avoid Saturated and Tran-Fats
Dietary cholesterol is less of a problem than saturated and trans-fats. Research indicates that if you severely limit your cholesterol intake, your liver will produce more of it. Your body needs cholesterol for a variety of functions. Having blood cholesterol that is too low is just as bad as having high cholesterol.
Saturated and trans-fats increase the total blood triglycerides, the total fats in your bloodstream. They also cause increased production of LDL cholesterol. Saturated fats are found in butter and other fats that are solid at room temperature. Trans-fats are found primarily in processed foods as partially hydrogenated oils.
Tip 3 - Get More Soluble Fiber in Your Diet
Soluble fiber is found in whole grains like oatmeal and in other foods. Some cholesterol is found in your digestive tract, because of the foods you eat and also because blood cholesterol is deposited in the digestive tract. The cholesterol in the digestive tract can be reabsorbed into the bloodstream instead of passing out of your body as waste.
Soluble fiber absorbs cholesterol in the digestive tract and carries it out of your body. Less cholesterol is reabsorbed and less is absorbed from the foods that you eat. So, soluble fiber lowers high cholesterol naturally.
Be very cautious about fiber supplements derived from psyllium husks. They can cause blockages. Supplements derived from kiwifruit pulp and skins are the best alternatives. They contain soluble and insoluble fibers, as well as phenolic compounds that contribute to good digestion.
Tip 4 - Take Fish Oil
Fish oil can raise HDL levels. It is a healthy source of fat. The supplement may also reduce the risk of clot formation and prevent cholesterol from sticking to the inside of the arterial walls.
Tip 5 - Take a Good Multi-Nutritional Supplement
The better multi-nutritional supplements contain ingredients that are known to lower high cholesterol naturally. Ingredients to look for include:
· Policosanol (raw sugar cane extract)
· Theaflavins (green tea extract)
· Phytosterols (from soy and other plant foods)
· Rice bran oil (oryzanol)
· Lecithin (a soy extract)
· D-limonene (citrus rind extract)
Many of these nutrients are sold as stand-alone supplements for lowering cholesterol. While any one of the ingredients may be somewhat effective, together they may work in synergy to produce results as good as those of prescription drugs.
The results are actually better, because you get lower cholesterol naturally without the side effects of prescription drugs.
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