Cholesterol Reducing Diet
It is very important to maintain normal cholesterol levels for health and vitality. High amounts of cholesterol can cause a variety of diseases and conditions like hypertension, heart attacks and strokes. Diet is one of the primary factors that can help you stay fit and healthy. Here are some of the top diets for lowering fat and cholesterol.
The TLC Diet
TLC stands for Therapeutic Lifestyle Changes. The diet was introduced in 2001 and is highly recommended by the American Heart Association for people with high blood cholesterol. The National Cholesterol Education Program or NCEP considered the new TLC diet to replace older ones indicated for those with cardiovascular ailments.
TLC was formulated to primarily fight high cholesterol levels. Total fat amounts to 20% to 25% of the total calories. The fat quantity is composed of less than 7% saturated fat. Up to 10% of total calories are from polyunsaturated fats while monounsaturated fats comprise up to 20% of total calories. More than half of the total calories come from carbohydrates while protein comprises 15%. There is less than 200mg/dL cholesterol, 2 grams of plant sterols and 10 to 25 grams of soluble fiber.
Usual food choices in the TLC Diet would be 5 ounces of less of lean meat, fish or chicken daily. Individuals should eat 2 egg yolks or less every week but are allowed as much egg whites as they want. Dairy products should contain 1% or less fat and be taken two to three times a day. 6 to 8 teaspoons of fats and oils are allowed each day. 6 or less servings of grains, especially whole grains are advised plus 2 to 4 servings of fruits and 3 to 5 servings of vegetables.
The DASH Diet
DASH stands for Dietary Approaches to Stop Hypertension. The diet was tested and formulated by the National Heart, Lung and Blood Institute or NHLBI. The DASH Diet recommends that individuals should limit salt and sodium intake to reduce blood pressure and cholesterol levels. The minerals calcium, potassium and magnesium are also given importance. Grains, fruits, vegetables, lean meats and dairy products are some of the common food selections included in the regimen. Within 2 weeks, cholesterol and blood pressure should show positive reactions.
On a daily basis, individuals should consume adequate amounts of fruits, grains, vegetables, low-fat dairy products, lean meats and nuts well within their recommended dietary allowance or RDA. Fats and oils are allowed but should be limited. Preferably essential oils rich in omega-3 fatty acids are advised. People may occasional have treats or sweets of 7 to 8 servings. Healthy fats include nuts and extra virgin olive oil. Avoid any visible fat when eating. A handful of almonds daily is sufficient to help lower cholesterol levels.
Dieters should try to avoid alcohol as much as possible. There may also be herbal supplements that tend to increase blood pressure levels like ephedra, feverfew, ginseng and licorice. Garlic and flax seed are beneficial for their cholesterol-reducing effects. Good sources of potassium would be banana and potatoes. People can get calcium from milk, cheese and yogurt. Average individuals need about 1000mg of calcium each day. Fish and other lean meats are good sources of magnesium. When cooking vegetables, steaming is a preferred approach to gain much of the essential nutrients.