High cholesterol is more dangerous than the killer Osama bin Laden. Statistics do not exaggerate in saying that more and more people are dying every day by various diseases caused by cholesterol. High cholesterol is one of the major risk factors for developing cardiovascular diseases ending in fatal attacks.
Spring and summer are the seasons for outing and outdoor enjoyments. Of course, movements of these seasons may help you to burn calories. But beware of eating fast foods which may increase your cholesterol level. Find out your cholesterol level and control it by proper diets. Fortunately, there is a great deal you can do to help lower cholesterol levels, simply though choosing healthy foods.
Combination of food to make it delicious and healthy
You should be aware that there are many foods which are known to raise cholesterol, such as those high in saturated fats. You should also know that there are several other foods which can actively help to lower cholesterol levels. By combining these cholesterol lowering foods with other healthy ingredients, you can make your own delicious and wholesome cholesterol lowering meals which can entertain your holidays and enrich your diet.
Cholesterol lowering foods
Find out high fiber foods which are rich in soluble fiber. They have been shown to actively help reduce levels of LDL cholesterol (which is also called bad cholesterol) by around five percent. These include oats, pulses, whole grains, bran foods, rye, fruits and vegetables.
The US Food & Drug Administration (FDA) has recommended taking around one ounce of soy protein every day to reduce levels of LDL cholesterol. It is widely available in the form of soy milks, yogurts, beans, tofu and soy nuts.
Plant oils such as plant sterols and stanols, derived from natural plant oils have been shown to be beneficial at lowering LDL cholesterol levels in the blood. Although these plant oils are found naturally occurring in small amounts in foods such as grains, vegetables, fruits, nuts and seeds, manufacturers are now adding them to their products. Hence we can easily include more of them in our diet and reduce cholesterol… Other foods that include these oils are yogurts, cheese, cereals and orange juice.
Antioxidant properties increase good cholesterol (HDL)
HDL cholesterol is which is also called “good cholesterol” carries LDL cholesterol away from your artery walls. Antioxidant properties found in foods increase HDL cholesterol levels while reducing LDL cholesterol. Scientists at the University of California have found that substances called saponin and resveratrol found in red wine contains certain antioxidant properties that control cholesterol level. Moderate drinking of this red wine may help cholesterol control.
Plan your summer meals
Your summer diet needs more planning since you may be prompted to eat without control during these days. Combine one or more of the above foods with each dish you make and turn almost any meal into a cholesterol-lowering one. For example, make yourbreakfast one of the easiest meals in which you can include plenty of cholesterol lowering foods. You can start off with a bowl of wholegrain cereal or porridge oats made with soy milk and topped with fruits like apple or blueberry. You can add a small glass of freshly squeezed orange juice also with a slice of wholegrain toast, covered with a little cholesterol lowering spread such as Benecol.
Never forget to include a variety of vegetables or salad items for your lunch and dinner. For extra soy protein, include some cubed tofu into a stir fry or make vegetable soup with added pulses such as lentils, lettuce or barley. Make your sandwiches and bread rolls with wholegrain and always use a cholesterol lowering spread in place of regular butter or margarine. Prefer taking lean meats with no visible fat and skinless chicken for your sandwiches or evening meals. You may include the occasional glass of red wine after dinner if you wish.
For your healthy, cholesterol-lowering snacks, you can try eating roasted soy beans. They are good source of soy protein and they make a filling, crunchy alternative to eating regular snacks. Other snacks may include oat cakes spread with cholesterol lowering cream cheese, or a handful of mixed nuts and seeds. Adding soy milk to tea or coffee can provide extra benefits.
Enjoy this summer with cholesterol-free meals
Summer is a time for entertaining and enjoyment. Make it delicious and healthy with cholesterol-free meals. It makes you free from worries. It keeps you in good health and better relationship.