Foods Rich In Magnesium Reduce Your Chance of Stroke

Eating foods rich in magnesium really matters when it comes to reducing your chance of stroke. A new study finds that the risk of one particular type of stroke is lower in those whose diets contain more of the nutrient magnesium.

The most commonly seen type of stroke, known as an ischemic stroke (where one of the blood vessels in the brain is blocked by a clot causing damage to cells), saw a reduction in risk of 9% for every 100mg of magnesium consumed each day.

Regularly eating foods rich in magnesium also offered a modest reduction in the chances of all types of stroke. For every 100mg of magnesium each day, subjects reduced their chance of suffering a stroke by 8%.

To study stroke and magnesium, the Swedish team examined data from seven already published studies on magnesium and stroke. These projects were conducted between '98 and 2011, with over 240,000 adults over 34 years old.

The subjects were followed for from 8 to 15 years, and during this period, 6,500 of them had a stroke. The average intake of magnesium in the participants was from 242 to 471 milligrams a day.

As a point of reference, the U.S. dietary guidelines call for a magnesium intake of 420 mg per day for men over 31; 320 mg a day for women of the same age.

The researchers found that subjects who had greater volumes of magnesium in their diet also had a reduced risk of stroke. This held even after the team accounted for other factors that might impact the results - blood pressure, age, diabetes, smoking, high cholesterol levels, how active a subject was, vitamin supplementation and other factors in the diet, alcohol consumption and even other family members with heart disease. And still the magnesium levels were related to stroke risk.

No one knows why this might be. The Swedish research team believes that the mineral may be helpful in bringing down blood pressure. A diet with lots of magnesium has also been found to bring a lower diabetes risk, and since diabetes is also a stroke risk factor, this may well play a role.

And while no one is ready to call for magnesium supplements to bring down stroke risk, added magnesium rich foods to your diet can only help you. If you're at a greater risk for stroke, you'll certainly want to make an effort to get more natural magnesium in your diet.

The best places to get magnesium...

- Whole grains - one cup brown, long grain rice, one cup raisin bran cereal

- Green leafy veggies like spinach

- Nuts - one ounce of dry roasted almonds or cashews

- Beans - half cup cooked soybeans, blackeye peas

The latest research comes with an accompanying editorial that suggests it is time to conduct a large trial to see if taking magnesium supplements might be helpful for adults at risk of stroke and/or heart disease. Keep your eyes open for such research, and its results - in the meantime, continue to eat healthily and enjoy lots of good for you foods.

FREE Bonus Secret Health Reports - For a limited time you can grab 5 FREE essential health reports from the Daily Health Bulletin. Click through now to discover more on how to minimize your chance of stroke and heart disease.

Original article

Healthy Foods for a Healthy Heart

Do you really want to enjoy an active lifestyle with healthy heart? If so, then it is the high time for you to have a check on the diet intake. Consuming the foods with high nutritional value, besides regular exercise is must to have a healthy heart.

The research conducted by several health institutions indicates that there are millions of people across the globe, who are undergoing with the serious impacts of heart diseases. Sometime the effect of the disease becomes so severe that they have to take the surgeries for it.

But such adverse situation can be easily avoided or overcome if one prepares to eat a healthy heart diet with the proper recommendations from the medical practitioner. Here is the list of food items that you must include in your daily diet to have a healthy heart and living.

Salmon: One of the best foods for the healthy heart is Salmon. It is an easy to cook dish and has great taste. People love eating salmon in pasta dishes, salads, dips and cakes.

Blueberries: Another important heart food is blueberries. Being rich in anthocyanins, vitamin C and fibre, blueberries prove a great antioxidant that can be included in daily diet in the form of frozen, fresh and dried ones.

Oatmeal: Oats tend to become an excellent diet for the morning hours. Being enriched with fibre content oats are primarily used in bread, cookies, muffins, cakes, meat and poultry dishes. It is the best food to avoid the risk of heart diseases.

Soy Protein: The most easily available food item that proves to be a healthy heart meal is the soy protein. Enriched with vitamins, minerals and fibre, the soya protein is consumed by every individual at least twice or thrice in the week. The major bi-product of the soy protein is tofu, which is eaten by way of salads, soups or snacks.

Nuts: Nuts are yet other important food for healthy heart that helps in controlling the blood sugar and fights triglycerides in the body. The moderate consumption of nuts like almonds, walnuts in the diet on weekly basis is must for everyone.

Vegetables and Fruits: Vegetables and fruits are the major source to enjoy the healthy heart. Green leafy vegetables like spinach, broccoli, kale, mushrooms, asparagus, sweet potato, tomatoes and carrots tend to have great source of iron and fibre that ensures the regular flow of blood to the veins and arteries to lead a healthy living.

Few of the important fruits which help in keeping healthy heart are papaya, oranges, cherries, apples and a lot more. Besides this the moderate consumption of dark chocolate, red wine and tea too helps in fighting heart disease at the earliest.

Original article

The Real Bad Cholesterol Foods List

For years, people have been trying to find out what the best foods for cholesterol are and often times they will overlook the foods that actually cause cholesterol to rise. Too many people have no idea what foods are on the bad cholesterol foods list. As people continue to get older, they begin to realize that their nutrition becomes more important and that they will have to make important changes if they want to stay healthy. It might be common sense to eat more fruits and vegetables, but a lot of people do not know that it is saturated fats that cause the rise in cholesterol and lead to heart disease. Here are some of the foods that you should always avoid because they are very high in saturated fats.

Hydrogenated Oils

When it comes to the bad cholesterol foods list, you will have to always check for hydrogenated oils. Every time you eat something that has a package, be sure to check if it has hydrogenated oils and be sure to not eat it. Also, avoid all fried foods. Yes, they taste great, but you must avoid them.

Dried Coconut

This is often found in desserts and candy bars and should definitely be avoided. These are found in most Asian dishes and they have about 57 grams of saturated fat. This is more than double what the average person will eat in a day.

Butter and Popcorn

As America's favorite ingredient for their popcorn, this is probably the worst thing that you can eat when trying to lower your cholesterol. 100 grams of butter will have about 50 grams of saturated fat and just a tablespoon of butter can do some serious harm to your body.

Animal Fats

These are the meats that you eat in burgers, sausages and fried foods. With about 100 grams of saturated fat per serving, it is a surprise that people still consistently eat these foods. Bacon is also on this list and it seems like people are eating more and more these days. Skip the bacon altogether.

Good saturated fats

Since there are bad saturated fats, there are actually some good forms of saturated fats. Here are some of the better choices when it comes to saturated fats.

Dark chocolate

Dark chocolate is full of antioxidants and will be your best source to get saturated fat. Though it might seem like a great food to eat, always eat it in moderation. Different types of chocolates will have different amounts of saturated fats so be sure to read the nutritional facts. Remember that while the chocolate itself is very good for you, all the refined sugar it has is very bad for you and will cause you cholesterol to rise.

As you can see, this bad cholesterol foods list actually has some foods that can be beneficial to your health as long as you eat them in moderation. Lots of leafy green vegetables are vital to achieving your goal. The other foods like butter and hydrogenated oils should be completely ignored and should not be a part of your diet. Analyze these bad foods and be sure that you are eating the right foods on a daily basis.

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, teaching them about the bad cholesterol foods list. 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

What Foods Cause High Cholesterol?

There are actually a lot of things that can cause high cholesterol. This is what makes getting it under control such a difficult task. But beyond the question of what foods increases cholesterol, let's look at some of the other causes of high cholesterol;

Weight - being overweight puts extra strain on your body. Being overweight also makes it harder for your body to properly deal with the cholesterol coming into your system. Studies also show that people who are significantly overweight tend to have higher levels of triglycerides and lower levels of the good cholesterol, HDL.
Low Activity - not being physically active is another way that you could have high cholesterol. People who have a regular exercise routine and get plenty of activity in their lives tend to have higher HDL levels; which is what you want.
Age - as you age cholesterol becomes more of an issue. Cholesterol compounds as an issue so although you might have had high cholesterol problems in your youth you often won't know about it until you get older. Plus, after the age of 30 the human body naturally increases its production of cholesterol, causing higher levels.
Family History - if your parents or grandparents had excess cholesterol levels there is a higher chance that you will too. One of the leading causes of increased cholesterol is genetics. If you don't already know this information it is important to ask questions and find out what some of you family medical history might be.
Diseases - there are some diseases that can lead to high cholesterol. Most often people with thyroid disorders, kidney disease, and other kidney disorders tend to have higher cholesterol levels.

The bottom line is that all of these things can factor into high levels of cholesterol. But the real question should be what foods cause high cholesterol. Food intake; meaning eating foods that are unhealthy, is more of a problem than any of the issues listed above when it comes to the causes of high cholesterol. Knowing what foods cause high cholesterol can also help you to make better choices and get your cholesterol lower.

So, no doubt you are asking; what foods cause high cholesterol?

Saturated Fats- these fats are the very worst for cholesterol. A saturated fat will become hard at room temperature and are mainly from animal based products; like meat, eggs, and dairy. These kinds of fats should only be eaten in moderation. Long term exposure can lead to the hardening of arteries and increased cholesterol levels.
Trans Fats- Trans fats are not only bad for your arteries, they are bad for your overall health. Trans fats are basically synthetic foods. Any time a product has the ingredient of hydrogenated oil you are dealing with a trans fat.

When it comes to what foods cause high cholesterol it is important to read labels. Not all food is going to be obvious about its cholesterol health. So find out how much saturated and trans fats are in the foods you eat and cut back on them.

The author loves to share information on what foods cause high cholesterol to keep your reminded on what foods to avoid to have a healthy heart. To learn more about the relationship between exercise and cholesterol and how it can lower your cholesterol, visit us online and sign up for your FREE mini-course for natural, safe and effective remedies.

Original article

Top 5 Bad Cholesterol Foods List

A low cholesterol diet is one of the most effective ways to improve heart health. As a general rule, fiber rich foods and fish are a good source of good cholesterol, while meat and dairy products are the primary source of bad cholesterol. The current recommended daily allowance for cholesterol is 300 mg. The following is a very effective bad cholesterol foods list that can reduce your LDL cholesterol levels by as much as 20% as well as help you stay off medications.

Walnuts and Almonds.
Nuts work wonders and tops the bad cholesterol foods list because they are rich in polyunsaturated fats and help keep blood vessels healthy. Basically, all nuts are high in calories, so one must limit how much they eat. One handful is enough per day. Walnuts and almonds are a perfect replacement for other high calorie foods like cheese or croutons in salads or added to any main course dish or in cereals. Other beneficial nuts that have a similar effect are hazelnuts, pine nuts and pecans.

Oatmeal and Oat Bran.
Oatmeal is very rich in fiber and one of the best to reduce your bad cholesterol. To lower your bad cholesterol, you should eat 15 grams or more of soluble fiber per day. Fiber lowers bad cholesterol levels by fighting the absorption of cholesterol in the intestines. A cup of oatmeal contains 6 grams of fiber. When you add an apple and some prunes, you are adding an additional 4 more grams of fiber to your meal.

Fish and Omega-3 Fatty acids.
Fish is ideal to help lower LDL cholesterol because it contains omega-3 fatty acids. Mackerel, herring, tuna, halibut, lake trout and salmon have high amounts of omega-3 fatty acids. Shrimp and lobster should be avoided due to their high cholesterol amounts. An additional benefit of fish is it reduces blood pressure and decreases the risk of blood clots. The American Heart Association recommends consuming at least two servings of fish per week.

Soy.
Soy also tops the bad cholesterol foods list due to its soluble fiber content and isoflavones which are components that promote good cardiovascular health. Soy products like soy milk, tofu, and soy beans also aid in lowering the LDL cholesterol while helping increase your HDL cholesterol level.

Olive Oil.
Research shows that the benefits of monounsaturated fats in olive oil help lower bad cholesterol. Olive oil can be used in salad dressings, vegetables and in marinades. However, this antioxidant rich elixir should be used in moderation of no more than 20 grams per day. Other oils that can be used are canola, macadamia and avocado.

Other foods that are recommended include fruits, vegetables, chicken and lean meat in moderation. Dairy products tend to be high in saturated fats but an important part of our diet. Almond milk is a better choice, and it tastes great. Keep this food list in mind while limiting the foods that contain saturated fats, trans fats, refined carbohydrates and dietary cholesterol. Lowering your cholesterol through diet is actually very easy if you stay committed to your goal. Incorporate this bad cholesterol foods list in your diet and you will be assured of winning the battle against cholesterol and heart disease.

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, teaching them about the bad cholesterol foods list. 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

The Best Foods For Lowering Your LDL Cholesterol

When it comes to lowering your LDL cholesterol, you have a few options. First, you can take prescription medication, but these can carry some harmful side effects. A better solution is to switch over to a diet specifically tailored for lowering your harmful cholesterol numbers. As an added benefit, when you eat these excellent foods, your overall health will improve as well. So, what foods are the best to add to your diet when trying to bring down your cholesterol levels?

Nuts:

These little snacks pack a punch. Ounce for ounce, they are the best food to consume for your heart and they will lower your cholesterol as well. Though they are high in fat, it is nearly all monounsaturated in form, which is actually good for your arteries. In fact, just by eating a handful of this health food every day, you will be lowering your LDL cholesterol by at least ten percent over time. They taste great, too, so they should be a part of any healthy diet.

Fish:

Again, you may be surprised that high fat content food is good at lowering your LDL cholesterol. The key is the type of fat you consume, as the healthy omega-3 essential fatty acids found in fish are vital for your health. They work to lower inflammation and your cholesterol as well. Also, you will crave the harmful trans fats found in many prepackaged foods less when you consume more of these instead. Replace another type of meat with fish as your main course at least twice a week and you will begin to see results. For even better lowering effect, you can use fish oil supplements on a daily basis as well.

Oats:

When lowering your LDL cholesterol, oats should be on the front line. Oats are a great breakfast substitute for that cholesterol laden meal of bacon and eggs, which will ruin any progress you are trying to make. Not only are they low in cholesterol, their fiber binds to the cholesterol already in your system, hindering your body's ability to hold onto it. This means your numbers will fall just from adding a bowl of this great tasting food to your morning routine.

Beans:

Another fiber-filled food, beans are a great addition to your plan through smart food choices. They are versatile and you have many different varieties to choose from, so you should have no trouble adding them to the menu at least three times a week. Also, they tend to satisfy you for long periods of time, meaning you will be less inclined to grab an unhealthy food later for a snack.

There you have the best foods for lowering your LDL cholesterol numbers safely and effectively. Why resort to dangerous drugs when simply eating well will bring you much greater benefits? You will never have damaging side effects when you select these great foods, and you will begin to feel healthier as a whole as well.

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, lowering your LDL 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

Discover Cholesterol Fighting Foods

As most people know, cholesterol fighting foods are very important to eat on a daily basis and it seems like more people are beginning to understand this. Though more people are beginning to be more health conscious, it seems like there are still people who are unaware of what foods are actually good to eat. Most cholesterol fighting foods are very nutritious and will provide you with all the vitamins and nutrients that you body will need. Though these foods are great for those with high cholesterol, virtually everyone should be focusing on eating these foods on a daily basis. Here are some of the best foods to eat while trying to lower down your cholesterol.

Shitake Mushrooms are one of the rare foods that very few people actually know about. They have a chemical in them that has been proven to lower cholesterol levels naturally. Another great food to eat while trying to lower cholesterol is walnuts, as they contain omega-3 fatty acids which are known to be great for the heart. If you are looking to keep your heart healthy, two servings of soy a day can actually help lower cholesterol.

Though it is obvious that you should have a lot of fruits and vegetables in your diet, a great cholesterol fighting fruit is the blueberry. Blueberries have antioxidants that will help lower the bad cholesterol in your body and raise the good kinds at the same time. There's something special about their blue color. Another great fruit to help lower cholesterol is the apple, as it has pectin and fiber. With amazing antioxidants and an abundance of vitamins, apples are great for anyone looking to eat healthier. Any kind of leafy green vegetable is perfect for trying to lower cholesterol and they are known to be the best cholesterol fighting foods around. The more green vegetables the better.

Some of the other foods that are known to fight off cholesterol are garlic and avocados, as they both have been proven to lower bad cholesterol and raise the good. Salmon is a great choice for those looking for the best cholesterol fighting foods because it is both delicious and healthy. Also look to include various legumes like black beans into your diet so that you get a good dose of dietary fiber.

These are essentially the best cholesterol fighting foods out there and you should focus your diet around these types of food. Do not forget to drink lots of water to help your body absorb all the nutrients that you are feeding it and flush out the toxins that accumulate in your body. Water is so important. Though many people believe that a healthy diet is enough to lower cholesterol, adding daily exercise will make the process even more beneficial. Look to get at least 20-30 minutes of exercise a day and you will begin to not only see your cholesterol go down but also see a healthier version of yourself. With just the right foods, correct exercises and enough motivation to become healthy, you will be able to live longer and more active and feel fantastic.

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, teaching them about cholesterol fighting foods. 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

The Best Cholesterol Fighting Foods

As more people are trying to live healthier lives, it seems like a majority of people really don't know what to eat. Most people who are looking to eat healthier will also have the idea that eating healthy means "boring" and "tasteless" food. This is actually wrong and more people should think about finding cholesterol fighting foods that actually taste good. When it comes to eating healthier, the single most important change that you will have to make will be the amount of saturated fats that you consume. This is because the liver will use those fats to make cholesterol and so foods high in saturated fat will cause a spike in cholesterol. Here are some of the best cholesterol fighting foods out today.

Soy Foods

In order to replace saturated fats, you will can introduce soy foods into your diet. Most people are not familiar with soy foods and usually they will have never really tried them. The basic soy foods are tofu, soy milk, soy flour and even soy nuts. These are great alternatives when it comes to substituting saturated fats out as foods like soy sausages and soy nuggets are also available. These are great tasting and at the same time are rich in protein. Soy can also be used in burritos and other cultural dishes and it can be an alternative to the often saturated fat infested ground meat. You will also be able to add tofu to almost any meal and the tofu will usually absorb the flavor of the dish. Soy products are available in nearly every grocery store and might cost you just a little more, but your health is worth it. Avoid taking soy supplements as it is better to have whole natural soy products.

Beans

Beans are an excellent food. They are high in fiber and especially high in soluble fiber. This type of fiber will be able to fight off cholesterol and just a cup a day will give you incredible results. The best beans to consume are kidney, black and pinto beans. Complement your soy products with these beans and you will be able to create amazing foods. Keep your cabinets full of beans and you will be able to have access to these great cholesterol fighting foods. Eat beans about 5 times a week and you will start seeing results.

These are two very overlooked healthy cholesterol fighting foods. People get focused on the basics like fruits and vegetables. Though it is true that fruits and vegetables are very important, you should add these two foods into your diet. In order to lower your cholesterol, you have to be very consistent and avoid cheating as much as possible. Too many people feel like they "deserve" to eat junk foods every now and then and this often makes them revert back to their old lifestyle. Take it day by day and try your best to create your own recipes by adding these two foods into your daily meals.

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, teaching them about cholesterol fighting foods. 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

Seven Delicious Cholesterol Fighting Foods Anyone Can Enjoy

Knowing about cholesterol fighting foods is important for people wanting to lose weight because the majority of the foods we enjoy have high amounts of cholesterol. This is even one of the biggest reasons why people find it very hard to slim down because they do not want to give up these delicious foods they have grown to love. Fortunately, there are many delicious and readily-available foods that can help lower cholesterol.

Oatmeal

Oatmeal is proven to be one of the most effective cholesterol fighting foods. The reason behind this claim is the high levels of soluble fiber found in oatmeal. This fiber helps flush out cholesterol because it binds to bile acids where cholesterol originates from.

Soy Products

Soy products are growing in popularity nowadays because more and more people are discovering its health benefits. Soy products include tofu, soy beans, soy flour, and soy milk. Soy products are also the main ingredients in meat substitutes and cheese substitutes which are common food for many vegans.

Beans

Beans are essential foods that are always a staple in many health diets because of the amount of cholesterol fighting soluble fiber they contain. Beans are always available in grocery stores and can be used in many recipes. The FDA as well as the National Cancer Institute urges the consumption of between 25 and 30 grams of bean fibers each day, not less than 5 times a week.

Nuts

Nuts such as walnuts and almonds have an ample amount of healthy monounsaturated fats. Walnuts are good sources of healthy omega-3 fatty acids that are also found in fatty fish. Although eating of nuts has been linked to a lower risk of heart disease in many medical studies, they should still be taken in moderation because they have a high calorie count. It is recommended that only a small handful of nuts be eaten as a snack 3 to 4 times in a week.

Fatty Fish

Fatty fish such as salmon, tuna, anchovies, sardines, mackerel, rainbow trout, and herring are rich in omega-3 fatty acids which are responsible for lowering bad LDL cholesterol and triglycerides as well as raising good HDL cholesterol. It is recommended to have 2 servings of these cholesterol fighting foods each week.

Red Wine

Studies of red wine have revealed that it contains plenty of flavonols that can help lower cholesterol and decrease the risk of heart disease. Unfortunately, drinking too much wine can do more harm than good by damaging the liver. To get the most out of the cholesterol fighting properties of wine, it is recommended that women drink red wine no more than once a day and twice a day for men. Good substitutes for wine are dark cocoa and red grape juice which are also considered effective cholesterol fighting foods.

Chocolate

Chocolate has a high amount of flavonoids especially for dark chocolate. These flavonoids have many bodily functions such as keeping blood platelets separated to prevent clots or the clogging of arteries and blood vessels, preventing LDL cholesterol from oxidizing, as well as boosting healthy HDL cholesterol levels. However, like most of the cholesterol fighting foods, chocolate also has to be taken in moderation to maximize its effects because it contains a lot of refined sugar. While the chocolate is good, the sugar in the chocolate is bad. Choose chocolate that is high in cocoa and low in sugar.

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, teaching them about cholesterol fighting foods. 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

Bad Cholesterol Foods List

When it comes to your health and nutrition, most people will avoid the bad cholesterol foods list. This is because most people with high cholesterol will admit to eating a lot of these types of foods and, in order to become healthier, you will have to avoid foods on this list. Often times people already know that fruits, vegetables and lean proteins are great ways to lower cholesterol, but not too many people know what kinds are on the bad cholesterol foods list. Here is a short yet precise list of the foods that you should avoid when trying to lower your cholesterol.

Being able to know where cholesterol comes from is a great place to start to lower your cholesterol. After all, if you know something is bad for you, you will most likely avoid those foods so that you will be able to live longer and healthier. There are certain foods that raise your good cholesterol (HDL). The foods you should avoid cause your body to increase the bad cholesterol (LDL).

Natural Forms Of Cholesterol

Cholesterol will only come from animals and this is why fruits and vegetables do not have cholesterol. Some foods that are on the naturally bad cholesterol foods list are most of the dairy products that you consume everyday. Butter and cream are also natural sources of cholesterol and you should avoid these all together. As one of the most popular desserts in the world, ice cream is unfortunately on the list as well and can cause a person to have high cholesterol when eaten on a consistent basis. Though duck and goose are good protein sources, they will have more cholesterol compared to chicken or fish.

It's not just the cholesterol

Though eating foods high in cholesterol will obviously raise cholesterol levels, it is also a high consumption of fat that leads to people developing high cholesterol. The two types of fats that will raise your cholesterol levels are saturated and trans fats. Saturated fats are usually found in beef, veal and in most processed meats. Egg yolks also have a lot of cholesterol.

Trans fats are much worse and should be avoided all together. The foods that have trans fat are also known as junk food and this includes baked goods, cookies, chips and any food that is fried. Trans fats are the worst and will definitely cause health problems in the future.

Though many people know that junk food is bad, a lot of people do not understand the actual health risks. Having high cholesterol levels can clog your arteries and will lead to heart problems. Take your time with the change and continually make changes in your diet. Slowly but surely remove all the bad cholesterol foods from your diet and you will be able to see and feel all the changes. With just a little patience and motivation you will be able to avoid the bad cholesterol foods list and you will then focus on all the healthy foods.

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, teaching them about the bad cholesterol foods list. 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

Natural Lower Cholesterol Foods

High cholesterol is in fact the most common cause of chronic disease and is particularly related to cardiovascular diseases.

Before going any further it must be stated cholesterol is not all that bad and some cholesterol is needed in the system for good health. The "low" in low cholesterol really means an absence of bad or ldl cholesterol. Ldl means low-density lipoproteins. This substance has to be absorbed by certain foods or flushed out of the system so hence the reason for low cholesterol foods which can carry out this function.

To achieve success in the battle for lower cholesterol, you not only have to change what you eat, you must also change your lifestyle. Changing what you eat means eliminating foods that are high in saturated fats and trans-fats. Saturated fats and trans-fats are substances full of high cholesterol. Examples of foods full of saturated fats and trans-fats are most meats, most whole milk dairy products, some fish and many types of cooking oils. Changing one's lifestyle involves the elimination of such bad habits as smoking, excessive alcoholic consumption and an overly sedentary life routine.

The sedentary lifestyle can be overcome by adopting a more active daily routine. This will make the cardiovascular system more robust and healthy and includes walking, jogging, biking, swimming, etc. These should be engaged in at least three times per week for a duration of 45 minutes.

Eating cholesterol lowering foods is very simple. Just consume those that are provided by Nature and you would be spot on. These foods are the common fruits and vegetables, whole grains, ground nuts, peas, beans and ground provisions.

Fruits are good sources of fiber, vitamins and carbohydrates. The vitamin C in fruit make the arterial walls of the blood vessels strong. Vegetables are also good sources of fiber, minerals and vitamins and they also have the ability to mop up or absorb and eliminate bad cholesterol from the system. Whole grains also mop up and absorb bad cholesterol as well as provide significant vitamins and minerals for the body.

Ground nuts are a high source of protein, energy, omega-3 fatty acids, vitamins and minerals. Ground nuts can also aid in any weight reduction program. The nuts that are effective in this regard are cashews, almonds, macadamia, walnuts and pecans. Peas and beans also provide protein, fiber and good cholesterol. Ground provision are a great source of fiber and energy.

So to summarize in a practical way what your approach to a lower cholesterol diet should be:-

i) Increase your intake of fibrous foods. The greater the amount of fiber the better as this flushes out toxins and excess bad cholesterol. This means consumption of more whole grain foods, fruits and vegetables.

ii) Decrease considerably your intake of red meat. Avoid beef which is particularly high in bad cholesterol.

iii) Decrease your intake of processed animal fats which include dairy products - butter, cheese and cream. These are also high in saturated fats and trans-fats.

iv) Increase your intake of foods rich in omega-3 fatty acids such as almonds, pistachios, walnuts and fish such as tuna, mackerel, salmon and herring.

v) Finally a more active lifestyle including a daily exercise program as well as the elimination of smoking and excessive alcoholic consumption is necessary.

Finally, a few words on prescription drugs which have assumed great prominence today. These have been known to have very unpleasant side effects and as a result are losing their popularity. Certain natural super-foods can now be consumed which provide equal effectiveness but with no side effects. These should be explored before using medication.

As with any new dietary or exercise advice, you should consult with your doctor before proceeding.

Nigel Gittens is a writer and researcher on Nutrition. For more great information on lower cholesterol, visit http://www.lowercholesterolstrategies.com/

Original article

Foods To Eat For A Lower Cholesterol Level

The dietary changes required have the objective of lowering the bad cholesterol (LDL) and raising the level of good cholesterol (HDL). Lowering the bad cholesterol means that the bad cholesterol foods with high contents of saturated fats and trans-fats should be avoided or significantly reduced altogether. Examples of such foods are meats, full fat dairy products, some oils, margarines, cookies, crackers and cakes, butter, ice cream, cheese, eggs, etc.

Good cholesterol foods include fatty fish, walnuts, oatmeal, oat bran and all fruits and vegetables. If one is chronic then these foods together with cholesterol lowering medication and an appropriate exercise program should improve the cholesterol level. With this discipline in place the time will come when medication may not be necessary and this will be to the relief from the debilitating side effects that these medications bring about.

The other lifestyle change is to put in place a regular exercise program. Thirty minute of brisk walking five days a week will lower your bad cholesterol and raise your good cholesterol. In addition a more active routine during the course of one's day can help with weight loss. A lower weight usually means a reduction in LDLs and overweight usually means an increase in LDLs. In addition being overweight usually means susceptibility to such diseases like diabetes which further complicates the bad cholesterol condition.

Stress can also lead to one having high cholesterol as studies have shown that chronic stress over a long period does lead to bad eating habits and the overconsumption of fatty foods containing saturated fats and trans-fats.

The other issue that is of major importance today is the impact that modern statin drugs are having on those who consume them. Statin drugs are prescriptions drugs that remove bad cholesterol from the system. These drugs are quite effective but their downside is the harsh side effects that attend upon their usage over the medium and longer terms. They have been known to cause cancer, cause immune system suppression, create fatigue and cause kidney failure. It is normally recommended that the use of any particular medication should not exceed four years.

The true cause of bad cholesterol is the consumption of foods that are not natural to the human body. As long as we continue to eat man-made foods in overall preference to nature-made or natural foods that are not compatible with the human body we will have this problem.

Consultations with your health professional is also always recommended when dealing with health issues.

Nigel Gittens is a writer and researcher on Nutrition. For more great free information on lower cholesterol, visit http://www.lowercholesterolstrategies.com/

Original article