The Solution To Your Weight Problems
Following A Low Cholesterol Diet
Before we talk about low cholesterol diet, let us understand what cholesterol is about. The body functions using the vitamins and minerals that we consume from the food we eat daily. Some people may freak out when they hear the word ‘Cholesterol’ since it is highly associated with heart attacks and high blood pressure, but it is actually required for the body to function normally.
It is a wax like substance produced by the liver and is divided into three different types: HDL cholesterol or the good cholesterol, triglycerides and LDL cholesterol or the bad cholesterol. Coronary diseases are caused by fatty deposits and plaques that settle on the arteries, due to the rise of triglycerides and LDL cholesterol levels in the blood stream.
It will put more risk to the health of the person if he or she is already suffering from obesity, diabetes and high blood pressure. Although there are numerous medications available for lowering the levels of cholesterol in the body, there are still other natural ways that you can lower its levels.
The main purpose of following a low cholesterol diet diligently is not for better outer appearance only, especially when you lose weight, but it is to make sure that you remain fit and healthy till you get old.
One of the most effective methods of doing so is by changing your daily diet to with foods low in fat and cholesterol. Together with physical activity, the levels of cholesterol in the body can be controlled and maintained.
What is a low cholesterol diet?
A low cholesterol diet is a combination of foods that are low in saturated fats and cholesterols. It will be more effective if such diet is distributed to three meals in a day, which are taken in a regular time of interval. Doing so makes sure that little cholesterol is consumed by the body, in which a fraction of it is used for energy production while the rest is excreted. A low cholesterol diet can also be an alternative to a diabetic diet.
This reduces the chances of accumulation thus, also lowering the risk for heart problems, obesity and other diseases caused by saturated fats and cholesterol. Aside from lowering the levels of cholesterol in the body, a low cholesterol diet is also effective when it comes to providing the body with its needed amounts of vitamins and nutrients.
Following A Low Cholesterol Diet
Meal plan with low cholesterol
There are many ways of losing weight without compromising the state of your health. Instead of trying out fad diets which do not work and will only cause you to starve, you can always start your diet by reducing your daily intake of junk foods, avoiding overeating, eating heart healthy foods containing water and of course, by also exercising regularly.
Following a low cholesterol diet is also an effective diet plan, as long as you do not cheat and avoid anything that is bad for your health especially foods that are high in saturated fats. Take a look at weight loss success stories, majority of these people chose to follow a low cholesterol diet in order to lose weight fast.
A typical menu for a low cholesterol diet
There are different types of foods with low cholesterol that you can buy in the grocery. Such foods will not only provide the minerals and nutrients that the body needs for functioning, but it also helps in improving the body’s metabolism.
It must be clarified however, that low cholesterol does not mean that you have to fully deprive yourself of high cholesterol foods but instead, reduce the amount of it.
Fruits and vegetables
Fruits and vegetables are the healthiest foods in existence since they naturally do not contain fat and have low calorie content. Aside from containing less calories, it also provides the body with the right source of dietary fibers that are important for regulating the body’s metabolism.
Fruits and vegetables can also give the body the vitamins and minerals that it needs for functioning. By including a sufficient amount of such foods in your daily diet, you can greatly reduce the risk of high blood pressure and heart diseases.
Red meat greatly contributes to the increase of cholesterol levels in the body thus, making it important that you avoid it as much as possible. You can always go for lean meats such as fish, chicken and turkey for your daily meals since they are low in cholesterol, rich in vitamins, minerals, proteins and other nutrients that are required by the body for faster metabolism.
If you cannot avoid red meat all together, you can still consume but only this time by removing the extra fat and making sure that you eat it in moderate amounts.
For a low cholesterol diet, white flour products must be avoided and replaced with cereals and whole grains. One reason for doing so is because white flour contains high levels of carbohydrates which can contribute to the increase of cholesterol levels in the body. Grains on the other hand, are known to contain dietary fiber which can help increase your energy.
Skim or low fat dairy products can be added to your low cholesterol diet. Many people suffering from high cholesterol levels completely remove all types of dairy products from their daily diet. Since there are certain minerals and nutrients that are found only in dairy products, it is important that you do not remove it from your meal plan and instead, replace it with low fat products.
Oils and fats
Saturated fats have bad effects on one’s health thus, making it important that you completely avoid it when following a low cholesterol diet. Butter, which contains high levels of saturated fats, should be avoided. Margarine and oils on the other hand, also contains trans fats that can also contribute to the increase of cholesterol levels in the body.
Following A Low Cholesterol Diet
Breakfast, lunch and dinner for a healthier you
A lot of people who are trying to lose weight skip meals believing that doing so can help reduce the excess fats in their body.
This is a wrong notion however, since the body’s metabolism will only work efficiently if you consume moderate amounts of food in regular time intervals.
Breakfast is still the most important meal of the day and must contain foods that are filling and at the same time, healthy. An ideal breakfast would contain cereals or oatmeal with low fat milk.
Fruits, boiled eggs, a toast of bread, coffee, tea and skim milk are also some of the typical low cholesterol foods that you can include in your breakfast.
Lunch and dinner are also important and should contain low cholesterol foods such as lean meat, fruits and vegetables. Following a low cholesterol diet could be hard at first, but as long as you are determined to lose weight and lower the levels of cholesterol in the body, you will see the results of such challenge in no time.
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