Cholesterol Diet Sheet

 To understand a Cholesterol Diet, you need to know what cholesterol is. Cholesterol is a ‘fat’ or a ‘lipid’ in scientific terms. There are 2 forms of this ‘fat’, the Good Cholesterol (HDL) and the Bad Cholesterol (LDL). Cholesterol is found in many foods that we eat including poultry, eggs, fish, meat and Dairy produce. 

Foods with high fat content will be converted to Bad Cholesterol by the liver upon ingestion. What you want to do is, consume foods that comprise polyunsaturated and even better, mono unsaturated fats that will limit Cholesterol synthesis.

A method that many take for this is to swallow a Spoonful of Fish Oil, ‘Omega 3 fatty Acids’.

Try and use foods that are comprised with Whole Grains that will help lower Cholesterol. Rice, Cereals and Pasta's will have a lower cholesterol intake. However, an excess of carbohydrates can be dangerous and lead to heart problems.

Try and eat meats such as Chicken, Turkey and other Lean Cuts instead of the usual Beef and Burgers and especially processed meats such as Salami and Sausages.

Instead of using the cheap oil or butter for cooking, switch to Olive Oil or Canola Oil as they are packed with mono unsaturated fats (lower Bad Cholesterol).

As always, Fruit and Vegetables are the primary choice for a healthy diet to reduce all forms of ‘BAD’ Intake, not just cholesterol, as is fish produce. 

When it comes to Cooking:

The Cooking Method of your Food can alter the amount of Cholesterol in your food. If you fry everything, then your sure to be consuming high levels of fat from the cooking oil. If you use other methods such as Broiling, Grilling, Braising, Poaching, Steaming, Roasting (minus the oil for coating, use a Broth instead), and believe it or not, Micro-waving, will be more beneficial. 

Try and get used to using herbs on your food to enhance the flavour greatly and taking the boring factor out of healthy food. Mix it up with the use of herbs and experiment with different kinds with different foods. You would be amazed at what you can achieve with some simple ingredients.

Advantage To Using A Cholesterol Diet Sheet

Many people worry about cholesterol and for good reason. It can block arteries, cause strokes, or result in heat attacks if left untreated. But it also a much needed nutrient in the body that serves to protect nerves, reinforce cellular walls, and support sex hormones. The problem comes in knowing how much is enough. A Cholesterol Diet Sheet serves to provide the balance needed between good and bad cholesterol that keeps bodies healthy and fit.

When doctors find that patients have LDL's (bad cholesterol) that is too high many options can take place. They may be prescribed medication, but most recommend a change in diet. Unless one is familiar with food sources that promote the build-up of LDL's, however, it is difficult to know exactly what to avoid. Some foods, of course, are obvious in that they are more convenient, such as fast food, the less likely they are to be healthy. So what should be included on the diet sheet?

It's best if the cholesterol diet sheet includes foods which can be eaten, those that should be eaten in moderation, and those that should be avoided. It's much easier to live with a diet that allows occasional "cheating" than it is to feel one must deny themselves for the rest of their lives. For example, in the cereal row one might find cooked oats, wholegrain rice or pasta, and whole meal breads. These are all things one might eat anyway, but the source is different. White bread, plain scones, and low fiber cereals could be eaten in moderation, but pastries, fried breads, most cakes, and sweet puddings should be avoided.

One of the hardest categories is dealing with meats. When one looks at a steak, for example, how can you tell if it's good for you or not? The rule of thumb is that fatty cuts should be avoided. When looking at red meat if there is a lot of white marbling the cut will have a high fat content. Look for cuts that have minimal white and almost no outer edge. Also try to avoid meats like bacon and sausage which are over 50% fat and remove the skin of chicken before cooking as that's where the majority of the fat is retained.

One exception to this rule is in fish. Tuna, salmon, and sardines all contain a high fat content, but the type of fat they contain is different. It's called unsaturated fat and actually serves to boost the good cholesterol levels. When shopping for foods, such as butter, which is high in this type of fat is actually good for you. With today's processing technology, there's no reason a person must deny themselves, they just need to be a more discriminating shopper.

 
Of course diets to lower cholesterol levels do take a change in mindset. It is unlikely that a quick stop at the local drive-through restaurant will provide many options which will fit within the plan. Neither will that stop by the local bakery that produces those warm, sticky buns which melt in your mouth. But that doesn't mean a person can't eat out or have a sweet treat once in awhile, they just need to work within the choices available on the diet sheet in order to ensure they are not doing more harm than good.

So, what should be absolutely avoided? First and foremost is "junk food". This can be a killer not only for the body, but for the budget as well. Many processed snack foods are loaded with fats and sugars that send LDL levels sky-rocketing. Sugar raises triglyceride levels which are produced by the liver and are a direct result the insulin secretion required for the body to process such foods. Although fats are needed in the body to create a balance, eating a bag of potato chips is overkill. One should never have over 30% of caloric intake in a day.

Many don't realize it, but sugary drinks and alcohol can also stimulate the production of triglycerides. The increased insulin required to process these liquids increases liver production of this substance and, therefore, should be avoided. Even diet drinks have their downfall in that they trick the body into believing food is being consumed. When it realizes there is actually no food, metabolism slows down and the body ends up storing what food is eaten as fat to prepare for that period of starvation which it knows will come. The result is often weight gain.

Carbohydrates are a more complex food in that they provide immediate energy, but can also raise triglyceride levels. They also come in many forms. There are good carbohydrates and bad ones and the trick is in knowing the difference. Good carbs are food that are in their natural state and have not been altered by man or machine or are high in fiber. They include such things as fruits, high fiber cereals, and whole grain breads. Bad carbs, on the other hand, contain no nutritional value and are  often higher in calories. They include such things as candy, sugary foods, and soda. They provide a jolt of energy, but in the long run sap the body of strength, raise cholesterol levels, and result in weight gain.

On a diet sheet one will see that the consumption of many vegetables and fruits is encouraged. Leafy greens like lettuce and cabbage do not stimulate the production of insulin and, therefore, are lower on the glycemic index. These can be eaten in abundance with no repercussions and they don't exacerbate the production of insulin, yet are filling. Foods such as carrots, beets, and most fruits that are embedded with simple sugars should be consumed in moderation.

Any diet one tackles does take commitment and dedication, but does not have to be distasteful. When preparing foods baking, broiling, or roasting will bring out the flavors without destroying the nutrients that make them good for you. For many, it's not what they eat, it's what they put on them that causes the problems. Foods like baked potatoes are good for you, but loading them up with butter and sour cream isn't. Substituting traditional toppings with spices, herbs, lemon juice, or olive oil and vinegar will provide a healthy alternative that will lower cholesterol and keep the body healthy. The best way to start, however, is with a Cholesterol Diet Sheet available on the Internet and through service providers. That way the "good" foods are easier to identify.

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