Sample diets for lowering cholesterol can be found online and help to lower fat and cholesterol levels that can contribute to heart disease and stroke. The basics include decreasing total saturated fat, cholesterol, salt intake, and calories to reduce weight. In reducing cholesterol, it is important to remember that diet and exercise can play a major role, to the point that sometimes these changes are all that is needed to make a difference. Since weight reduction can make a significant difference, it is important to stay on a healthy diet indefinitely as well as maintaining a daily exercise program. Diagnosis of high blood lipid levels will very likely include lifestyle changes that must be taken seriously. There are medications that can be taken along with diet and exercise to help lower blood lipid levels.
Controllable factors such as diet and exercise will help in reducing cholesterol but there are some uncontrollable factors that a person can’t change, such as a family history related to high blood lipid levels, age, and gender. Predetermined conditions due to family history can’t be changed, but lifestyle changes can minimize the risks. Although the risks are greater because of inherited tendencies, they can still be minimized and even eliminated. Lifestyle changes may be difficult at first, but taking it one step at a time, and being determined, can finally bring about new habits. Pray about concerns regarding these changes and learn to trust in God for help. “In whom ye also trusted, after that ye heard the word of truth, the gospel of your salvation: in whom also after that ye believed, ye were sealed with that holy Spirit of promise” (Ephesians 1:13).
Suggestions including sample diets for lowering cholesterol online include some valuable tips on how to eat healthy and lose weight. Increasing fiber intake and complex carbohydrates are two ways to lower risks against heart disease. Increasing fiber intake will also combat and decrease chances of developing colon related problems including colon cancer. High fiber foods include but aren’t limited to apples, oranges, pears, oats, and carrots and complex carbohydrates include but aren’t limited to pasta, whole grains, and potatoes. A simple guideline on calorie intake for losing weight is 1200 calories per day for women and 1500 for men. Consider taking a vitamin and mineral supplement in an attempt to ensure the body has the daily nutrient needs fulfilled.
The way foods are prepared is an important consideration for reducing cholesterol. Cook with monounsaturated fats such as olive, peanut, and canola oils. Limit the use of vegetable and hydrogenated oils found in shortening or lard, and margarine. Choose to bake, broil, grill or roast when cooking meat. Limit processed foods especially if one of the ingredients is partially hydrogenated soybean oil or trans fats. Limit saturated fats such as egg yolks, organ meats, whole milk and dairy products, and high-fat meats. Choose low-fat dairy products and decrease salt, sugar and alcohol. Eat lots of fish including, wild salmon, mackerel, herring, albacore tuna, and trout. Fish contains omega-3 fatty acids which help to lower blood lipid levels. Quit smoking, reduce stress, and exercise daily for further healthful benefits. Smoking cigarettes have been proven through various studies, to increase the risks of heart disease and lung cancer.
Avoid fast food restaurants since most of the menu items at these contain high sodium and fat content. Sample diets for lowering cholesterol online provide choices for breakfast, lunch, and dinner, as well as smart snack choices. Breakfast choices might include fruit and cereal, egg substitute, whole grain toast, and skim milk. Some good lunch choices might include vegetable soup, sliced veggies or salad, fresh fruit salad, and suggest using olive oil and vinegar for dressing on salad. Dinner choices to consider are broiled lean meat such as chicken breast, brown rice, broccoli, whole grain roll, and carrot/raisin salad. For desserts and snacks, consider eating low fat yogurt, fruit, nuts, or pretzels. To begin a new diet, always start slowly and gradually introduce healthier choices of foods that taste good. Vegetables cooked in butter may be a favorite so try fixing vegetables by adding olive oil or margarine that is low in saturated fat instead of butter. Changing a diet will definitely call for some experimentation but it will well be worth it when those unwanted pounds fall off and cholesterol levels get lower.
Some foods that should be limited and or eliminated in the diet in order to have success with reducing cholesterol include grilled cheese sandwiches, baked potatoes with butter, chicken pot pie, macaroni and cheese, canned spaghetti, and red meat. Some foods that should be added to the diet to help one be successful in combating heart disease include but aren’t limited to chicken and turkey without the skin, wild salmon, dry peas and beans, soy, oats, and fresh fruits and vegetables. If there is difficulty for anyone who is trying to make dietary changes, due to confusion, or even motivation, seek a professional for help. A nutritionist or dietitian can be helpful in working up sample diets for lowering cholesterol. A physical trainer or membership to a fitness club can provide some support with establishing an exercise program.