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Little Known Ways to Lower Cholesterol Through Diet
May 16, 2010

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This month we have a guest Deborah Land who is sharing her article Little Known Ways to Lower Cholesterol Through Diet. We'd like to say thank you to Deborah and encourage all our readers to explore here wonderful blog: cholesterol diet plan

Little Known Ways to Lower Cholesterol Through Diet

a. The Myth of Cholesterol - the Bad and the Good

A lot of folks always think cholesterol is not good, but you can actually classify it into two types. LDL and HDL are the two types – the bad one and the good one. If you have plaque build-up in your artery, that means you have too much LDL. This usually results in narrow arterial openings, which will mean a slower and lesser flow of blood. You should stop blaming dietary cholesterol for having a high level of cholesterol in your blood. Instead, you should point the finger at your high levels of both Trans fat and saturated fat. If you take in a lot of healthy, fibrous foods and exercise often, you can keep your cholesterol levels down.

b. What Numbers Mean in Cholesterol

Adults should see to it that they have their cholesterol checked every 5 years. Four results are given to you, which will show the levels for your LDL cholesterol, Triglycerides, total cholesterol and HDL cholesterol. Should you find your cholesterol levels over or even under the normal range, you need to diet and exercise as a result.

Total Cholesterol - less than 200 mg/dL (5.2 mmol/L)

LDL Cholesterol - less than 100 mg/dL (2.6 mmol/L)

HDL Cholesterol - greater than 40 mg/dL (1.0 mmol/L)

Triglycerides - less than 150 mg/dL (1.7 mmol/L)

c. Vitamin E and Heart Protection Vitamin E, an important vitamin, is sourced in vegetable oils, nuts and leafy vegetables. Vitamin E can decrease your heart disease risk, but it will not prevent a heart attack.

d. Lowering Cholesterol with these Five Foods

1. Oatmeal and Oat Bran: These contain a high amount of soluble fiber, which can lower LDL.

2. Fish: Fish is a great source of omega 3 fatty acids, which lowers LDL and raises HDL.

3. Nuts: Not only are nuts high in fiber, but they contain the healthy fats you need to keep LDL in check.

4. Plant Sterols: This is found in foods like margarine, salad dressing, orange juice, and functional cookies. 2 grams per day will lower your LDL by 10-15%.

5. Soy: This popular meat replacement can lower LDL by up to 3%.

e. Plant Sterols and its Healthy Benefits

Foods like granola bars, fat free milk, Benecol Spread and VitaTops Muffin Tops are great sources of plant sterols that you can turn to. Helping your heart starts with eating plenty of these foods rich in plant sterols and nixing your high saturated fat diet. However, these will not make for a saturated fat diet at all. It is still important for you to still need to eat healthy foods and exercise a lot to keep your cholesterol in control.

About the Author - Deborah Land writes for cholesterol diet plan , her personal hobby blog focused on tips to eat healthy to prevent high cholesterol.

Until next time, yours in good health!

Jeff Kimball

Editor of The-Vitamin-and

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