Great Recipes For Lowering Cholesterol Levels

There are hundreds of recipes for lowering high cholesterol levels that people can choose from, especially for those who know that maintaining proper cholesterol is essential to good health. Lowering bad LDL and increasing good HDL should be the aim of people as they choose foods to include in their recipes for their daily meal plans. Simple blood tests reveal a person's cholesterol levels. There are certain ranges of cholesterol that need to be maintained in order for people to stay healthy and strong and help prevent heart disease and strokes.

For those who have less than ideal cholesterol readings, they can usually start saving their health through proper diet and they may check some of the recipes for lowering high cholesterol that are available to all people who would still like to enjoy their food minus the worry of increasing the bad cholesterol in their bodies. These healthy recipes may include fresh foods such as leafy green vegetables. Avocados in particular may contain fats, but they have good fats that help to lower cholesterol levels. Aside from avocados, salads are great foods to include in your diet.

Some of the fresh fruits that can be included in your recipes for lowering high cholesterol may also include red as well as green apples, especially for snacks and smoothies. People may also add some grapefruit as well as oranges for additional flavor and additional health benefits as well. People may want to try healthy recipes that would include vegetables like squash, broccoli and sweet potatoes which can be prepared by steaming or stir fried in healthy olive oil.

These recipes for lowering high cholesterol levels may also make use of nuts, especially almonds that contain healthy monounsaturated fats. You can always add oats in various meals. When choosing meats, instead of using red meat that is high in fats that will raise cholesterol, opt for including lean meats like skinless chicken in recipe meals that is baked or cooked in healthy non-saturated oils, such as canola or olive oil. People may get their protein requirements from other sources as well like fish that contain lots of omega3 fatty acids. Avoid fatty fish, such as crab and shrimp, because, even though they may taste good, they are not healthy and will contribute to a bad cholesterol problem.

Some of the meals included in the diet may also have some drinks included. Aside from drinking lots of water, people may take some red wine because it contains some anti-oxidant properties that may help them maintain healthier cholesterol levels. Instead of drinking cow's milk or using it on cereal, try switching to almond milk instead. The unsweetened version is better because it has less sugar. Almond milk is very healthy and beneficial to your body for many reasons, including those who are lactose intolerant and sensitive to soy. It is also tasty and has no saturated fat. There are still lots of healthy, natural foods that people can eat in order to maintain good cholesterol levels. They may select from any of the recipes for lowering high cholesterol levels or they may also opt to make their own especially if they know the right kinds of foods that they can indulge in and still stay as healthy as possible.

Darran Butler is a heart health and cholesterol wellness expert with a passion for showing others how to live healthy and passionate lives.  He has helped countless others achieve their health objectives and, specifically, teach them about recipes for lowering high cholesterol.  For more information on Darran Butler and how he can help you, visit his site for a free report that will show you how to stay super heart healthy with ideal cholesterol at http://improvinghealthsecrets.com/

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Simple Recipes For Lowering High Cholesterol

First we start off with the basics before delving into the recipes for lowering high cholesterol. Take note that there are two types of Cholesterol. High Density Lipoproteins (HDL) is the good cholesterol and Low Density Lipoproteins (LDL) is the bad cholesterol. Our bodies produce both naturally, but we want to keep HDL and get rid of the LDL. One of the best ways to reduce your LDL is by adopting a healthy diet, coupled with an effective exercise routine. For the diet portion, food that comes from animals should be significantly reduced, if not totally avoided. Many people believe that cow's milk is still okay. However, there is some controversy, but the best alternative is unsweetened almond milk.

Now, lowering LDL is not just about scrapping your menu or grumbling during birthday parties as you watch your friends enjoy barbeque, steaks, and all the delicious goodness on the table. There are actually several great recipes for lowering high cholesterol. Remember that we only want to get rid of LDL and keep HDL, since that's the good stuff. Inside our body we'll want to lower LDL, and we can do that by consuming cereal that's made with whole grains. These provide soluble fiber that does just that. For those who cannot avoid consuming fat, a normal man should not be taking in more than 30 grams of saturated fat and women should not take in more than 20 grams.

Include fruits in your recipes for lowering high cholesterol, as these are great sources of soluble fiber. Soluble fiber a big factor in reaching your goal. One thing to note, it is recommended to not have more than three servings of fruit per day. Fruit contains sugar and, when eaten, causes the body to produce insulin. This ultimately causes the bad cholesterol levels to increase. Nuts, in general, are a good source of polyunsaturated fatty acids known as Omega3's. This is actually good for those who want to maintain a healthy heart. As the American FDA recommends, a handful of nuts is good enough for a substitute for foods that are high in saturated fats.

How about increasing HDL? Extra virgin olive oil is a good source that will also help decrease LDL at the same time. A good 23 grams of olive oil is a good replacement for butter.

Recipes for lowering high cholesterol include lots of leafy green vegetables. These provide low fat proteins, especially broccoli and spinach. Peas, lentils, beans and legumes are all sources of soluble fiber. Earlier, we mentioned about Omega 3. Sardines and other types of oily fish are great sources of Omega 3 fatty acids, so while eliminating red meat from your diet is best, it is not necessary to eliminate all meet from the menu.

Anyone who follows the recipes for lowering high cholesterol will be on the right track to keeping a healthy figure and, at the same time, keeping a heart healthy circulatory system.

Darran Butler is a heart health and cholesterol wellness expert with a passion for showing others how to live healthy and passionate lives.  He has helped countless others achieve their health objectives and, specifically, teach them about recipes for lowering high cholesterol.  For more information on Darran Butler and how he can help you, visit his site for a free report that will show you how to stay super heart healthy with ideal cholesterol at http://improvinghealthsecrets.com/

Original article

Recipes For Lowering Cholesterol: The Way To Live Healthy

Are you looking for the best recipes for lowering high cholesterol? Are you watching closely what you eat, your food choices, the amount of food, and possibly your calorie intake? Then, you need to look over this valuable resource to get yourself back into great health.

First, you must exercise. But be sure to exercise moderately. Do not push yourself too much because excessive exercise could stress you out. Second, choose the right kind of food. You need to eat a very low-fat diet. Avoid fatty foods. If you exercise and eat a low-fat diet, the bad cholesterol (LDL) will certainly drop while your good cholesterol (HDL) will increase.

In the basic food groups, there are two sources of cholesterol. One is the kind of food that comes from animals, which includes foods like cheese, butter, cream, milk and eggs. The second comes from foods which are high in saturated fats, which includes foods that are rich in oil content, especially fried foods. This is known as trans fats, which are used in processed foods, also known as hydrogenated oil. This increases your bad cholesterol while decreasing your good cholesterol in your body.

So, here are the recipes for lowering high cholesterol:

First, you need to eat whole grains. These are significant sources of soluble fiber that will aid your body in the absorption of bad cholesterol from your blood stream. What you can simply do is replace your bread made from white flour with whole grain bread or a wheat bread.

Second, eat oats during breakfast. Oats, oat meal, or oat bran cereal are rich in soluble fiber which helps lower bad cholesterol. Aside from eating healthy and eliminating bad cholesterol, this will help you have regular bowel movement.

Third, choose fruits for your snacks or in-between meals instead of junk foods with processed sugar. This is a great choice, instead of eating highly sweetened and fatty snacks. Fruit that are good sources of soluble fiber are those rich in vitamin C. It also includes grapes, berries, and currant. Just don't overdo too much fruit because fruit also contains sugar and causes insulin to be released in the body, which ultimately raises cholesterol, too.

Fourth, eat nuts. Nuts are rich in polyunsaturated fatty acids that help reduce cholesterol. It includes walnuts, almonds, pecans, peanuts, pistachios and pine-nuts. But do not over eat nuts because they have a lot of calories. Based on the American FDA, a handful of nuts a day is enough to lower high cholesterol level in body. It could also lower the risk of heart diseases.

Fifth, another source of polyunsaturated food in the extra virgin olive oil. Only use the kind that say 'first cold pressed.' Olive oil helps to increase your HDL or good cholesterol. Include some extra virgin oil in your recipes for lowering high cholesterol.

Sixth, you need to eat lots and lots of green, leafy vegetables. Vegetables are rich sources of low-fat protein. Spinach, kale and broccoli are excellent. Eat as much of these as you can. You could also have garlic, avocado, legumes or beans. You can actually make a delicious meal by combining many of these ingredients.

Lastly, eating fish, particularly the mackerel, halibut, herring, sardines, trout, and fresh salmon and tuna are great foods to include in your recipes for lowering high cholesterol. These foods are rich in omega 3 fatty acids that improve your LDL: HDL cholesterol ratio. They also help prevent high blood pressure and the risk of blood clot formation in the body. The recommended intake should be 2-3 portions of fish per week. Other sources of omega 3 are found in flaxseed, canola oil and flaxseed oil.

Darran Butler is a heart health and cholesterol wellness expert with a passion for showing others how to live healthy and passionate lives.  He has helped countless others achieve their health objectives and, specifically, teach them about recipes for lowering high cholesterol.  For more information on Darran Butler and how he can help you, visit his site for a free report that will show you how to stay super heart healthy with ideal cholesterol at http://improvinghealthsecrets.com/

Original article