Cholesterol--- Lower Your's With A Healthy Diet

By Sharon Stajda,

Heart disease is the leading cause of death in the US today. According to the American Heart Association, 71 million Americans are suffering from some form of heart disease. Statistics show that there is a death every 20 second that can be directly attributed to complications from heart disease.

Heart disease has many causations, one of the major causes of heart disease has been linked to poor diet. Many Americans tend to be eating foods that are high in cholesterol, and fatty. Ultimately this form of unhealthy eating, combined with poor exercise habits, leads to an unhealthy body weight, and increases in cholesterol levels. (Levels above 200 are considered to put one at risk of heart disease.)

High cholesterol levels promote buildup of plaque and fatty deposits in the heart's arterial system. This arteriole build up can lead not only to high blood pressure that can lead to stroke, but to serious forms of heart disease, and ultimately death due to heart attack.

High cholesterol is one of the risk factors of heart disease that can be controlled by diet, and if needed medication. As one might demise, it is very important to know your cholesterol level. A visit to the doctor is recommended, not only to have your cholesterol levels checked, but if necessary your doctor can provide you with just the right diet information, and medication is needed.

The American Heart Association recommends all Americans eat a heart smart diet. A diet that will reduce cholesterol, and reduce ones chances of developing the many problems that are caused by high cholesterol.

The simple fact is by eating healthful foods, not only will decrease cholesterol, but aid in weight reduction. Keeping in mind that obesity is another risk factor that can lead to heart disease.

So what can you do to reduce you're your cholesterol level, and decrease risk of heart disease? Here are some recommendations on choosing foods that will aid in decreasing your cholesterol level, along with foods to avoid.

When choosing fruits and vegetables: Choose fresh or frozen vegetables and fruits. If you buy canned vegetables make sure they are low-sodium. Canned fruit packed in juice or water are fine.

Stay away from: Coconut and vegetables in cream sauce. Also stay clear of Fried or breaded vegetables, and canned fruit packed in heavy syrup.

Pick the right whole grains, rice, and pasta: Choose to eat foods made with healthy whole-wheat flour, such as. Bread made with whole-grain, preferably 100 percent whole-wheat or 100 percent whole-grain. Choose Cereal that is high fiber, with 5 or more grams of fiber per serving. Choose brown rice over white rice. All the nutrients are striped from white. Whole-grain pasta is another good choose. Oatmeal is a great diet choice.

Foods to stay clear of: Stay clear of muffins, frozen waffles corn bread, doughnuts, biscuits, quick breads, granola bars, cake, pies, egg noodles buttered popcorn, high-fat snack cracker, chips.

Dairy products that will really help lower cholesterol: Select skim or low-fat (1 percent) milk Fat-free or low-fat, low fat yogurt and cheeses, and egg whites or egg substitutes.

Dairy products to avoid: Watch out for dairy products full-fat milk, the yolks of eggs, butter. When choosing meat, seafood, and poultry, choose lean red meats. Stay clear of meat with heavy marbling or organ meats, such as hot dogs, sausage, lunch meats. Also avoid fried or canned meats. Poultry should be skinless, chicken and turkey are recommended. Lean fish and shellfish are a good diet choice.

Always choose healthy cooking oils: Such as olive oil, canola oil, margarine that are fat free, and trans fat free.

Oils to stay clear of: Butter, lard, hydrogenated margarine and shortening's cocoa butter, found in chocolate, coconut or palm oil.

Keep in mind high blood cholesterol is only one risk factor of that can lead to heart disease. There are many other risk factors that can be controlled with simple life style changes. Changes that you may want to consider. Risk factors such as, obesity, high blood pressure, lack of exercise, smoking, and drinking alcohol to excess, all of these risk factors can lead to an unhealthy heart. But if one is committed to good health, and makes the necessary life style changes, one can be assured of not only a healthier heart, but a healthier body.

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