Posted on May 20, 2008 in Lastest News
Numerous studies have already brought to light that a high-cholesterol diet can cause major heart diseases. However, there is a slight twist to the tale here. There are 2 types of cholesterol in the body – the “good” or the HDL cholesterol and the “bad” or the LDL cholesterol.
The role of the bad cholesterol is to get deposited on the walls of the arteries in such a way that the arteries become think, hard and narrow and disallow blood flow into the heart. On the other hand, the good cholesterol carries excess cholesterol from the blood and deposits it in the liver for disposal. The higher the HDL cholesterol, the better it is for the body and vice versa.
Most of the coronary heart diseases are reported to be the result of high LDL cholesterol levels which plaque the artery walls. A rich fiber diet, usually a plant-based diet with the presence of antioxidants can help fight acute illnesses and diseases.
Top 10 Cholesterol-Free Choices
Listed below are some 10 cholesterol-free choices you could include in your diet:
- Vegetables: Green leafy vegetables are low on saturated fat and the ultimate source for vitamins and minerals.
- Fruits: Raw fruits with skin are recommended instead of fruit juices as they are reported to contain a lot of fiber.
- Legumes: Beans and lentils (popular legumes) are reported to be low on saturated fats and calories. In addition, legumes are also said to be fiber-laden and high on starch and reduce the cholesterol levels in just a few weeks.
- Grains: Oats, brown rice and cereals are some whole grain foods which are said to reduce or control bad cholesterol levels in the bloodstream.
- Psyllium seeds: One teaspoon of psyllium seeds taken in a glass of water at least 2-3 times a day can prove to be effective in controlling the cholesterol levels and in regulating the bowel movements.
- Cholesterol-free proteins: Chicken and turkey are low in cholesterol and saturated fats. Similarly, fish is also low on fats and cholesterol. For instance, shrimps are considered heart-friendly diets.
- Egg whites: Egg whites are cholesterol-free. Mix them in baked foods or otherwise where 2 egg whites are equal to 1 entire egg with the yolk.
- Yogurt, cheese and milk: Try relying on fat-free or cholesterol-free yogurt, cheese and milk. Dairy products are an important source of calcium very essential for healthy bones.
- Cholesterol-free snacking choices: Experts opine that there are cholesterol-free snacks to choose from like bagel, dried fruits, rice cakes, soda crackers, sugarless cereals, etc.
- Cholesterol-free sweet choices: Experts opine that there is a variety of cholesterol or fat-free sweets to choose from like fresh fruits, fat-free cakes, brownies, desserts, etc.
Experts are also of the opinion that low cholesterol and fat-free choices do not have to be accompanied with low calorie foods. It is however acceptable, to eat low calorie foods now and then but not too often.
Healthy eating is all about making the right choices. The initial step to implementing healthy and cholesterol-free choices in your diet would be to read the food labels well and to identify where or from which food the cholesterol comes from.
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August 22nd, 2008 at 9:17 pm
The last site i visited didnt have much info about cholesterol then i ended up here I am searching for solutions that it is worth reading . thx