Cholesterol is a major contributory factor in causing heart attacks. However, our own bodies create cholesterol so it can not be all that bad. In fact, we need some cholesterol and besides that there are two types, one of which is called 'good cholesterol' and the other as 'bad cholesterol'.
LDL (low-density lipoprotein) is the 'bad cholesterol and HDL (high-density lipoprotein) is the 'good cholesterol'. Both are fatty, waxy substances made by the liver that float around the body in the blood. LDL levels can increase to the degree that it can block blood vessels and interfere with the action of the heart resulting in heart disease and heart attack. LDL comes usually from the consumption of saturated fats in red meat, full-fat milk, cheese and cream and from hydrogenated trans fats.
HDL assists clear out the LDL, so a diet that is good for cholesterol will strive to reduce the consumption of LDL-producing food and raise the consumption of HDL-producing food. In general, the foods that do this are fruits, vegetables, grains and fish. However, a high cholesterol level (bad cholesterol, that is) is more complicated than only diet. It is also important to maintain a correct body weight and to exercise regularly.
Having healthy levels of cholesterol is actually an on-going maintenance programme and has a lot to do with simply living an active, healthy life. This means not eating a lot of red meat, eating fish twice a week, eating at least five portions of fresh fruit and vegetables a day, not over doing the dairy products, drinking skimmed milk (or none at all), cutting back on cheese and varying your diet and exercising each day, even if it is just in the form of going for a walk twice a day.
Although there can be genetic reasons for high cholesterol, most people can resolve this problem quite easily by exercise and diet. Doctors say that cutting out all kinds of saturated fat and trans fat is the single most valuable fashion of decreasing your LDL cholesterol levels, so that is the obvious place to begin. Grains and pulses are useful because they contain so much fibre which is helpful for removing cholesterol.
This suggests that eating porridge in the morning instead of bacon and eggs and having some form of lentil soup with whole grain bread before dinner would be steps in the correct direction. Snacks throughout the day and sweet at mealtimes ought to be fruit. Citrus fruits are particularly good at helping to remove cholesterol.
Other items of food that are considered to lower cholesterol are nuts like walnuts and almonds; onions and garlic; olive oil and soya bean products. Although cooking in olive oil will help a lot, it is also a good idea to avoid frying whenever there is a possibility of cooking in another manner. Grilling and steaming are the best ways of cooking most fish and vegetables and it assists retain the vitamin and nutrient content of the food as well.
Here is an example recipe to show how you can adapt traditional recipes to suit a low cholesterol diet.
TURKEY CASSEROLE
1/2 c. cooked, enriched noodles
4 oz. cooked turkey, bite-size pieces
1/2 c. green beans, divided
1/4 c. canned, sliced mushrooms
1 oz. red onion, chopped
1 tsp. chopped pimento
1/4 tsp. nutmeg
1/4 tsp. salt
2 tbsp. skimmed milk or equivalent in milk powder
Combine noodles, turkey, 1/4 cup green beans, and mushrooms. Add onion, pimento, nutmeg and salt. Pour into baking dish. In blender, combine remaining green beans and milk. Mix until smooth. Add green bean sauce to casserole. Mix well. Bake at 350 degrees for 20 minutes. 1 serving.
LDL (low-density lipoprotein) is the 'bad cholesterol and HDL (high-density lipoprotein) is the 'good cholesterol'. Both are fatty, waxy substances made by the liver that float around the body in the blood. LDL levels can increase to the degree that it can block blood vessels and interfere with the action of the heart resulting in heart disease and heart attack. LDL comes usually from the consumption of saturated fats in red meat, full-fat milk, cheese and cream and from hydrogenated trans fats.
HDL assists clear out the LDL, so a diet that is good for cholesterol will strive to reduce the consumption of LDL-producing food and raise the consumption of HDL-producing food. In general, the foods that do this are fruits, vegetables, grains and fish. However, a high cholesterol level (bad cholesterol, that is) is more complicated than only diet. It is also important to maintain a correct body weight and to exercise regularly.
Having healthy levels of cholesterol is actually an on-going maintenance programme and has a lot to do with simply living an active, healthy life. This means not eating a lot of red meat, eating fish twice a week, eating at least five portions of fresh fruit and vegetables a day, not over doing the dairy products, drinking skimmed milk (or none at all), cutting back on cheese and varying your diet and exercising each day, even if it is just in the form of going for a walk twice a day.
Although there can be genetic reasons for high cholesterol, most people can resolve this problem quite easily by exercise and diet. Doctors say that cutting out all kinds of saturated fat and trans fat is the single most valuable fashion of decreasing your LDL cholesterol levels, so that is the obvious place to begin. Grains and pulses are useful because they contain so much fibre which is helpful for removing cholesterol.
This suggests that eating porridge in the morning instead of bacon and eggs and having some form of lentil soup with whole grain bread before dinner would be steps in the correct direction. Snacks throughout the day and sweet at mealtimes ought to be fruit. Citrus fruits are particularly good at helping to remove cholesterol.
Other items of food that are considered to lower cholesterol are nuts like walnuts and almonds; onions and garlic; olive oil and soya bean products. Although cooking in olive oil will help a lot, it is also a good idea to avoid frying whenever there is a possibility of cooking in another manner. Grilling and steaming are the best ways of cooking most fish and vegetables and it assists retain the vitamin and nutrient content of the food as well.
Here is an example recipe to show how you can adapt traditional recipes to suit a low cholesterol diet.
TURKEY CASSEROLE
1/2 c. cooked, enriched noodles
4 oz. cooked turkey, bite-size pieces
1/2 c. green beans, divided
1/4 c. canned, sliced mushrooms
1 oz. red onion, chopped
1 tsp. chopped pimento
1/4 tsp. nutmeg
1/4 tsp. salt
2 tbsp. skimmed milk or equivalent in milk powder
Combine noodles, turkey, 1/4 cup green beans, and mushrooms. Add onion, pimento, nutmeg and salt. Pour into baking dish. In blender, combine remaining green beans and milk. Mix until smooth. Add green bean sauce to casserole. Mix well. Bake at 350 degrees for 20 minutes. 1 serving.
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