Lower Cholesterol and Maintain Good Heart Health
Eating a High Fiber, Low Fat Diet Reduces Harmful Side Effects
Jun 7, 2009
According to the American Heart Association, “too much cholesterol in the blood can lead to cardiovascular disease - America's No. 1 killer." The Center for Disease Control concurs, citing that in 2005, “652,091 people died of heart disease.” Clearly, cholesterol levels can be a significant problem. Arteries can be protected and the risk of heart disease lowered by maintaining a healthy cholesterol level.
Daily Dietary Intake
The basic dietary strategy for maintaining heart health is low fat, very low saturated fat, high fiber, and low cholesterol. For many people, a change in diet is enough to correct high cholesterol levels and the American Heart Association has provided some intake recommendations that everyone should follow:
- Total fats should not exceed more than 25 to 35 percent of daily caloric intake.
- Saturated fats should be restricted to less than 7 percent.
- Trans fat – the most harmful – should not exceed 1 percent daily.
- Consume no more than 250 to 300 milligrams of cholesterol per day.
- 25 to 30 grams of fiber should be consumed every day.
By following these dietary intake amounts, cholesterol can be reduced and a healthy level maintained.
Choosing the Right Foods
Obviously, the foods we eat are largely responsible for our cholesterol levels. The first step in any heart health program is choosing the proper foods that will help us achieve our cholesterol goals. A healthy diet begins at home.
Cook your food with monounsaturated and polyunsaturated fats. Good cooking oils are canola, flax seed, peanut, olive, safflower, sunflower, and corn oil. Remember to avoid palm and coconut oils and hydrogenated vegetable oils as they are both saturated and used in canned and packaged foods.
Use low-fat dairy products instead of non-dairy creamers, which may contain more saturated fat than half and half does. Use powdered skim milk in coffee instead.
Increase your consumption of oatmeal, oat bran, apples, oranges, carrots, and broccoli, Each contains a special kind of fiber that helps reduce cholesterol.
A regular exercise program may also help. If all else fails, drug therapy may prove effective. Be certain to check with your doctor before beginning any exercise program.
By utilizing this knowledge and your new understanding of cholesterol, where it comes from, and how to avoid it, you can engage in a diet regimen that will not only lower your cholesterol, but increase your heart health. You'll look better and feel better too. It may seem difficult at first, but it will quickly become second nature. Eat smart for a healthy heart.
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