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Once again science is proving the number one reason Americans have health issues is caused by our lifestyle, poor eating habits and living a sedentary life style.
The new belief is if we can create health problems, we as individuals can solve these problems, but it is a conscious effort. Plant sources of proteins can positively impact heart health. Plant foods contain no cholesterol or trans fats and very little saturated fat. The types of fat found in plants are monounsaturated and polyunsaturated. Beans and nuts are high in fiber, which binds to cholesterol in the small intestine and prevents it from being absorbed by the body. Lean meats such as turkey, fish, chicken, or whey protein, oats, whole grains, fruits and vegetables with a minimum of 2-4 tablespoons of healthy oils, or the equivalent in healthy fat from seeds and nuts daily, are also a good way to get healthy fats into your diet. Two Types of CholesterolThere are two types of cholesterol: HDL, which is high density lipoprotein, contains a high amount of protein and a lower amount of fat, and LDL, which is low density lipoprotein, which contains a lower amount of protein and a higher amount of fat. HDL is good for the body because it finds excess cholesterol molecules and transports it to the liver for disposal; LDL on the other hand transports cholesterol from the liver to other parts of the body, and too many LDL molecules will become stored in arteries and fat cells. This is where we see heart disease occur, from these blockages of the arteries. Natural Food ChoicesMaking the switch from processed prepackaged foods to more natural food choices will help a great deal in reversing the effects that a bad diet has had on one's cholesterol level. One major element is to aim for around 40 grams of fiber daily because of the scientifically proven fact that soluble fiber plays a dynamic role during digestion. One of its attributes is positively lowering LDL levels, creating an improvement in HDL levels, thus providing cleaner arteries for you. Avoiding trans fat, limiting saturated fat, and keeping sugar to a minimum all help to keep cholesterol at healthy levels. Other Keys to Combating High CholesterolRegular physical exercise is helpful in raising HDL levels: 30 minutes of daily vigorous exercise. Quitting smoking can also help raise HDL. If you are overweight, losing extra weight will help raise HDL levels as well as lower LDL levels. High cholesterol levels can create many health problems and can even be fatal; the keys to keeping cholesterol at healthy levels are a healthy diet with around 40 grams of fiber per day, daily physical exercise, maintaining a healthy body weight. Overall, maintaining a healthy lifestyle is the key to maintaining a healthy cholesterol level.
The copyright of the article High Cholesterol in Nutrition is owned by Nicole Marks. Permission to republish High Cholesterol in print or online must be granted by the author in writing.
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