REDUCE YOUR CHOLESTEROL


Usually you hear about foods you should avoid when when you dont want your cholesterol levels to rise, such as eggs, red meat, cheeses and fried foods. But did you know that there are also foods which can actually help lower your cholesterol?

Still, this doesn't mean if you're conscientious about consuming these foods that you can chow down on all the fast foods and greasy fry ups that your heart desires.

The top five cholesterol-reducing foods will only be effective if you make them part of a diet that gets no more than 30 percent of its total calories from fat and less than 7 percent from saturated fatty acids. (See fats).

Beans:
Cooked beans, such as pinto and kidney, are another great source of soluble fiber.

Carrots:
Although carrots are not a good source of soluble fiber, a recent study showed that one raw carrot a day at breakfast could lower total cholesterol by as much as 11 percent. Carrots contain insoluble fiber, which aids in normal bowel function and may help flush dietary cholesterol more quickly from the body.

Oat bran:
Oat bran is a rich source of soluble fiber, which has been shown to help reduce cholesterol. oatmeal is a great, easy way to get the benefits of soluble fiber.

Olive oil:
This oil is high in monounsaturated fatty acids, which have been shown to help manage cholesterol when part of a low-fat, low-cholesterol diet. However it is still fattening.

Soy:
Found in tofu, soy milk, roasted soy nuts and more, The higher your cholesterol, the more soy will help bring your levels to where they should be. If you already have low cholesterol, soy will have no effect.


FATS

Fats are present in both animal and plant tissues, the former being mainly of the unsaturated variety whilst animal fats are saturated

Fats are the second largest source of energy in the diet, supplying, on average, approximately 40% of the calorie intake.

A gram of fat produces about 9 Calories, the usual dietary intake of 140 grams produces about 1200 Calories a day.

It is possible to decrease the level of harmful cholesterol and lipoproteins by limiting the daily intake of animal fats to below 30 grams a day

The calorific value of fat is about twice that of carbohydrates and is therefore useful in those diets requiring a high calorie/weight ratio. However, to provide enough of the essential constituents of fat in a normal diet, only about 5 grams a day needs to be in the diet. However, most people find food with less than 40 grams of fat a day, rather unpalatable.

Some of the essential parts of fat are the fat soluble vitamins, A, D, E and Vitamin K. However diets below 20 grams a day are nearly always deficient in Vitamin A. So be warned. (See vitamin A)

Some essential fatty acids may play an important part in lowering cholesterol in the blood. Consequently protecting us against the development of arterial disease.

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