Post from: My Health HQ

any good recipes for low cholesterol low fat diet?

Post from: My Health HQ

Healthy flavorful recipes? Preferably quick and easy? Trying to lower my cholesterol and blood pressure.?

Cholesterol is an essential substance that our bodies produce. Cholesterol is a waxy, soft material that is found around the lipids of our bloodstream and in our cells. Good cholesterol is important for our cell membrane formation, our hormones and other functions. However, when our cholesterol level gets too high because of the foods that compose our diets, it results in a condition called hypercholesteroemia. Cholesterol either LDL or HDL. LDL, i.e. low-density lipoprotein is the harmful cholesterol. HDL, i.e. high-density lipoprotein is the beneficial cholesterol. Our health is improved when we reduce our LDL level and increase our HDL level. An elevated LDL cholesterol level can result in heart disease which kills a third of us and takes 10-15 years off our average life-span. High blood levels of cholesterol and triglycerides can lead to arteriosclerosis, i.e. hardening of the arteries that results in less blood flow and so less oxygen for our cells and tissues. If arteriosclerosis develops near our heart, it puts us at risk for a heart attack. If arteriosclerosis develops near our head and neck, we are at risk for a stroke. Arteriosclerosis leads to high blood pressure because the walls of our arteries are lined with cholesterol making the passage for our blood flow smaller and even blocked which requires our heart to pump blood with more force in order for our blood to circulate.

A variety of synthetic, prescription drugs called “statins” are used extensively in our culture. Statins block an enzyme that our liver needs for the production of cholesterol. Statins do reduce LDL levels, but do not raise HDL levels which we need for our cells and tissues. The side effects of statins potentially include liver damage, fatigue, nausea and disruption of healthy digestion signaled by abdominal pains and craps, gas and constipation. We can avoid the potential harmful side effects of statins by turning to substances that occur naturally to reduce LDL cholesterol and increase HDL cholesterol. Not only are these substances natural and without the risk of harmful side effects, but they also carry many other health benefits beyond those of reducing cholesterol.

Chromium is a trace mineral that promotes healthy blood sugar levels and therefore the risk of insulin resistence that leads to high cholesterol and triglyceride levels.

Garlic supplement with standardized, high levels of allicin has been shown to lower LDL levels and raise HDL levels

Gugulipid or guggul. is the gum of the myrrh tree and is an ancient Indian medicine. Gugulipid is able to lower LDL and triglycerides. It connects to cholesterol in our intestines and we eliminate the cholesterol before it can enter our bloodstream.

Maitake mushroom extract is yet another naturally occurring material that has been shown to lower LDL cholesterol.

Flaxseed oil contains a soluble fiber that binds to cholesterol in the intestines and helps eliminate cholesterol. Flaxseed oil contains Omega 3 essential fatty acid that forms alpha-linolenic acid or LNA. LNA lowers triglycerides and slows the growth of arteriosclerosis plaque. Fish oil is also high in Omega 3 essential fatty acid.

Apple Pectin, oat bran, and psyllium are fibers that bind to cholesterol in the intestines where it can be eliminated.

Red yeast rice is rice fermented with a red yeast. It has been shown that red yeast rice balances cholesterol levels. It is recommended that red yeast rice should be used in combination with Co Q 10. Formulas of red yeast rice and Co Q 10 are available.

Niacin may help reduce cholesterol. Niacin is found in vitamin B3. Other B vitamins such as B6, B9 and B12 do not necessarily reduce cholesterol, but they do lower high homocysteine levels which carry a risk for heart disease.

Vitamin E may prevent the formation of fatty deposits on the inside of our arteries. Many medical journals contain articles praising the benefit of vitamin E for a healthy heart. It has been recommended that we get at least 400 IU of vitamin E each day.

Other natural substances that we can obtain in supplement form to lower and reduce cholesterol levels include, alfalfa, aloe vera juice, devils claw, fenugreek, ginger, grape seed extract, green tea, licorice, milk thistle, soy and evening primrose. We need not risk the potential harmful side effects of synthetic, prescription drugs, such as statins, in order to lower and reduce high cholesterol levels. All these natural nutritional materials give us many other health benefits as well as reduce cholesterol levels. We can also obtain heart healthy, cholesterol lowering and reducing formulas containing combinations of many of these natural substances in synergistic proportion.

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Lower and Reduce Cholesterol Levels Naturally

For a person with high cholesterol levels, the danger is for real. It is due to the cholesterol build up in the arteries and the cause of heart attack and stroke.

In order to prevent the increase of levels, there have been many ways on how to decrease cholesterol naturally without side effects. The main ways that been discussed can be grouped into 2 main categories:

1. Therapeutic Lifestyle Changes (TLC).

2. Nutritional Supplements.

First way on how to Decrease Levels Naturally – Therapeutic Lifestyle Changes (TLC).

Lifestyle changes are occasionally hard for some kind of people. It is hard to break peoples habits without determination. However, knowing what is needed to change is the major step towards that change.

* Watch your food and diet

* Reduce / stop smoking if you are a smoker and don’t smoke

* Exercise regularly and lose weight to normal balance

Second way on how to Decrease Levels Naturally – Nutritional Supplements.

Chose one of the clinically proven supplements on how to decrease cholesterol naturally is the most important step towards the stages. You should always consider nutritional supplements with solid proof and science backing up the claims on how to decrease cholesterol naturally through supplements.

* Policosanol

* Guggulipid

* Fish oil supplements

* Garlic cholesterol

* Flax seed and cholesterol

* Red yeast rice

There’s other way to deal with levels besides the 2 main ways listed, but that’s not natural. Using of statin drugs is the most common but have adverse side effects on your health, such as damaging your liver and weakening muscle.

Supplements are the most recommended solution without side effects that produce results more or less same as drugs. The only difference between both of the ways would be time. It might take longer periods to decrease cholesterol levels naturally through supplements.

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The 2 Ways on How to Decrease Cholesterol Levels Naturally Without Side Effects

Cholesterol is a soft, waxy fatty substance found in the bloodstream and the cells of the body. It is produced in the liver for normal body functions like formation of cell membranes, production of hormones, vitamin D and bile acid. Cholesterol is also present in the food we eat. Animal products like meat, poultry, eggs, and dairy products usually contains high cholesterol levels compared to fish while on the other hand, plant products like fruits, vegetables, grains, nuts, seeds and the like contains no cholesterol at all.

Although cholesterol is needed by our bodies to function properly, high levels of cholesterol in the blood, a condition called hypercholesterolemia is a key risk factor for developing coronary heart diseases like atherosclerosis and heart attack.

In the last few years, cholesterol has got some real bad press and publicity, but what we should know is that “CHOLESTEROL IS NOT BAD ALL BY ITSELF”. Cholesterol can be further subdivided into two types – the HDL (high density lipoproteins) and LDL (low density lipoproteins) cholesterol. HDLs are also known as the “good cholesterol” while LDL is dubbed as the “bad cholesterol”. That being said, cholesterol only takes on a bad name when you consume foods that are high in bad cholesterols or the LDLs.

If your LDL level rises out of control, that’s when plaque or fatty deposits starts to accumulate on the artery walls – leading to more pressing health problems like coronary artery diseases. You shouldn’t get rid of cholesterol in your body totally, just aim to maintain a good balance. Here are 7 natural ways to help you achieve your goal:

Consume more fiber. Eating a lot of soluble fibers like those found in barley, wheat and oats greatly helps in lowering cholesterol levels in the body.
Spice up your food. Studies shows that spices like chilies and hot peppers which contains capsaicin and garlic have beneficial effect in lowering cholesterol levels in the body. Half raw onion per day also increases HDL by 30% and including raw garlic in your diet decreases LDL levels.
Achieve/Maintain an ideal weight. If you are obese or overweight, you definitely have high level of cholesterol compared to others. You should lose weight and consume less high-glycemic foods such as refined grains. These foods raise the insulin level in the blood which then fuels and fires up our body’s cholesterol making machines.
Get moving. Regular exercises are proven to be the most effective way to lower LDLs and boost up HDLs in the body.
Stop smoking. If you are a smoker, you should consider stopping now! Smoking for a fact worsens high cholesterol levels in the body.
Drink red wine or orange juice everyday. It is believed that drinking orange juice increases HDL level by approximately 21% due to presence of flavonoids. On the other hand, red wine is rich in antioxidants which can reduce damage due to oxidation.
Consider herbal/natural/nutritional supplements. Herbal and natural supplements like guggulipid, fish oil supplement, policosanol, red yeast rice, psyllium, grapefruit pectin, flax seed and garlic are clinically proven to lower LDL cholesterol levels.

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7 Ways to Lower Cholesterol Naturally

The question “can you lower cholesterol naturally” is one which needs to be preceded by another question. When you ask can you lower cholesterol naturally what do you mean by “naturally”?

Lowering cholesterol isn’t easy, and there are a number of options to lower cholesterol and achieve better overall heart health. Some involve risks.

You can try drugs, statin drugs are the common cholesterol lowering drugs that are regularly prescribed by doctors. Or you can try a diet to lower cholesterol. Or you can try other methods like natural nutritional supplements and natural products which utilize active ingredients that are not “drugs”, that are naturally occuring and are known to be safe.

There is no clear answer to what is a “natural’ way to lower cholesterol. So for the purposes of this article I shall assume that “naturally” lowering cholesterol is lowering cholesterol levels without the use of drugs.

Because it’s the use of drugs that scares so many people. Maybe they’ve had a heart attack or their doctor says they need to pay more attention to their heart health, and next thing they’re on statin drugs which they will, it is assumed, take for the rest of their lives.

Statin drugs have their problems and have been linked to various health problems. Many people are very wary of going onto a drug long term that is linked to health problems.

The first thing to do then, when you seem to have high blood cholesterol levels or your doctor has suggested that you need to be more heart smart and pay more attention to your heart health, is to try a natural approach.

Just about everyone can benefit from a better diet, and a diet to lower cholesterol is one of the most important steps you can take in a “natural” (ie non drug) approach. We all eat too many processed foods and foods high in bad fats and so we should pay more attention to our diet.

Plenty of fresh fruit and vegetables is the key when looking for a diet that helps lower our cholesterol. Avoid too much meat and diary high in saturated fats, and substitute this with grains, vegetables and fruits.

And get plenty of exercise, exercise helps a lot in lowering cholesterol as well as with our overall health, and heart health is also a factor of overall health as well as total cholesterol levels.

But often a change in diet, and incorporating exercise into your daily routine isn’t sufficient to reduce cholesterol levels significantly. This is often because your body manufactures it’s own cholesterol, and changing your diet doesn’t stop this.

So if you’re looking for a natural approach you need to consider natural cholesterol lowering supplements as well.

The best natural supplements are those which tackle the problem from a range of angles. The very best natural cholesterol lowering supplement helps lower your LDL cholesterol, the bad one, and raise your HDL cholesterol, the good one.

It also helps lower your body’s production of cholesterol, and also helps reduce your body’s absorption of it in your gut from your food. On top of this it increases the excretion of bile acid, and bile acid carries cholesterol, so this too helps reduce your overall levels.

And it has other natural ingredients that offer more wide ranging benefits to your cardiovascular system generally, so giving you a boost to overall heart health.

And as this product is made from totally natural ingredients you don’t risk nasty side effects to your health that you risk if you elect to take statin drugs.

So yes, there is a way to lower cholesterol naturally. It involves a total natural approach including diet and exercise, and the use of natural cholesterol lowering supplements. It works and you don’t take any risk to your health from unwanted side effects that may result from prescription drugs.

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Can You Lower Cholesterol Naturally? Cholesterol Management Solutions for Everyone

Herbs and Natural Nutritional Substances

There are many herbs that are said to be natural remedies for lowering cholesterol. They can be found in any natural market or on many sites online. They are often not expensive and can go a long way in helping you lower your cholesterol in a natural way. Often there are other ingredients contained in a supplement which you are considering, so be sure you speak to your health care provider to ensure that all ingredients will safely interact with any other type of medication you may be taking at present.

The way herbs and natural products work to lower cholesterol is by getting rid of fat in the blood. There has been much research done into which of the herbs and natural remedies work, but science is still unsure about exactly why they work to lower cholesterol as effectively as they do.

Natural Products Shown to Effectively Lower Cholesterol

Chromium is a natural product that has been proven effective in raising the good cholesterol HDL and lowering the LDL or bad cholesterol. Carnitine has shown that it will increase the levels of HDL resulting in an overall cholesterol reduction. B-Vitamins help to control cholesterol levels by decreasing oxidization that is the most damaging to LDL cholesterol.

Adding more fiber to your diet is another important natural substance that can help you to lower your levels of damaging cholesterol. You can incorporate fiber either through diet or fiber supplements. Vegetables and whole grains are excellent sources of fiber and some fruits are as well such as apples.

Coenzyme Q10 has had wonderful effects in total cholesterol reduction. Garlic as well has been touted for its cholesterol lowering effects. Grapeseed extract, red yeast rice, and panthothine are also part of natural remedies for lowering cholesterol. Vitamin C, soy and royal jelly are also good at lowering cholesterol. Royal jelly helps to reduce the effects that nicotine has on cholesterol elevation if you smoke.

What You Can Do ?

Before taking the drastic step of going on a pharmaceutical regime, try some natural alternatives that have proven records of helping to fight and reduce high cholesterol. There are many products available that can do what conventional medication can without the risks. Cholesterol is directly related to good cardiovascular health and finding the right natural supplement to add to your routine will help you to rid your body of dangerous toxins as well as aid in the fight against high cholesterol. Look into the ingredients of many natural supplements and find the ones that specifically target cholesterol health. OC-Max is an excellent product as it has many of the ingredients in one convenient pill to combat high levels of cholesterol.

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Natural Remedies for Lowering Cholesterol

Having a high level of cholesterol often gives a way to the regulated diet. And these dietary measures make you compromise on your favorite dishes and recipes. You often feel annoyed of dietary restrictions as you can’t devour delicious dishes in order to avoid fat and lipid content. If you happen to be one with this opinion that dietary restriction means no more recipes that could entice your taste buds, you carry a totally wrong perception.

Even while afflicted with high level of bad cholesterol you can enjoy a host of recipes that are equally tasty. These high cholesterol cuisines are free of fats, lipids and all other content that may intensify deposition of low density cholesterol. Most of these recipes possess low carbohydrate.

A good number of these recipes are prepared with poultry meat, spinach, beans, fishes and asparagus. Usually recipes with great fat content are modified to be suitable for people with high cholesterol. For example, contents of general Spinach Quiche recipe could be changed to suit high cholesterol condition. For that, instead of egg only egg white could be used. In place of regular cottage cheese fat-free cottage cheese can be taken. Similarly fat free substitutes of all fatty products could be added to the recipe. The resulted recipe happens to be equally delicious.

A good number of desserts could be prepared on the same line of fat substitution. In dessert preparation butter could be substituted by unsaturated margarine or canola oil. In the same way skimmed milk is used instead of milk. Sugar content is also suggested to be minimized for cholesterol free desserts.

One recipe that is considered equally good for cholesterol patients as well as blood pressure and heart patients is Mexican Cheese Quesadillas. This cholesterol free recipe is made up of wheat flour, fat free sour cream, jalapeño, cheese free of fat and tomatoes. It also includes salsa prepared by onion.

Southwest Veggie Dip happens to be a very popular recipe among folks afflicted with high cholesterol. Ingredients of this recipe are fat free cheese, tomatoes, skimmed milk, chili pepper and one or two green vegetables.

Cholesterol chicken chili is another popular recipe. This chicken chili is prepared with extra cloves of garlic and beans. Other ingredients are tomato, onions, chili powder, green chili and oreganos. Even normal chicken chili could be enjoyed by high cholesterol patients.

In addition to these there are number of other delicious recipes that could be consumed even if you possess high cholesterol level. So don’t compromise on the urge of your taste buds and keep devouring these cholesterol free recipes.

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Easy Recipes For Cholesterol Afflicted Folks

In this video clip, Joel Fuhrman, MD and his wife, Lisa show viewers how to make a healthy “ice cream”. This is just one of their many nutrient rich recipes from their dvd, “Secrets to Healthy Cooking.” For more details about this DVD and Dr. Fuhrman, visit www.DrFuhrman.com (more)

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“Secrets to Healthy Cooking” Figanna Ice Cream

Here is an excerpt from Dr. Fuhrman’s new DVD titled “Secrets to Healthy Cooking.” In this sample clip, Dr. Fuhrman shows you a “secret” step in making his famous Anti-Cancer soup tasty and creamy. For more details about this DVD and Dr. Fuhrman, visit www.DrFuhrman.com

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“Secrets to Healthy Cooking” The Anti-Cancer Soup Yup thats right you read right