Tarla Dalal – Books – Online Book Shop India

Tarla Dalal – Books – Online Book Shop India

Dietary and lifestyle changes usually can lower blood cholesterol levels to acceptable ranges for most people, starting with foods low in saturated fats and high in fiber. Visit Here http://bbc-food-network.blogspot.com

Not only can a diet rich in fiber and low saturated foods reduce your cholesterol it may also prevent heart disease.

Cholesterol is a fatty substance that is carried by the blood to all parts of the body. A large amount of the cells in your body can also produce it. Some of the cholesterol comes from food (dietary cholesterol), but your body makes the bulk of blood cholesterol. If there is too much blood cholesterol, the cholesterol will then build up or form plaque on the walls of the blood vessels and even clog them over time. Causing plaque formation will narrow the blood vessels, which may increase the risk of a heart attack or stroke.

Total cholesterol (TC) levels have a desirable, borderline, and high range. It is desirable to have a TC number of less than 200 mg/dl.

Cholesterol Terms

TC = Total Cholesterol

HDL= High Density Lipoprotein (Good)

LDL= Low Density Lipoprotein (Bad)

In addition to knowing the amount of total cholesterol in your blood, the doctor usually finds out how much of the cholesterol is present as HDL-cholesterol (the good kind) and as LDL-cholesterol (the bad kind). Cholesterol teams up with protein to get through the blood vessels.

HDL, a high density lipoprotein made up of lipid (another word for fat) and protein, has more protein than fat and appears to carry the cholesterol it contains to the liver for excretion.

HDL-cholesterol is known as the “good” cholesterol. Therefore, you want a high HDL number because that indicates a high level of this good cholesterol in your blood. It is desirable to have a HDL-cholesterol of more than 40 mg/dl. An average HDL number is in the mid-forties range for a man and in the fifties range for a woman. A HDL number less than 40 is considered low and increases your risk. The higher your HDL number is, the better.

LDL-cholesterol is a low density lipoprotein (more fat, less protein). The cholesterol it contains is carried to the tissues and may be deposited in the blood vessels, which causes plaque formation. It is desirable to have a LDL-cholesterol of less than 100 mg/dl. The LDL number is always larger than the HDL number. Ideally keeping your intake of salt under 1500 milligrams a day is advisable.

A cholesterol lowering diet should first be low in total fat, especially saturated fat, as well as cholesterol, and high in fiber. Some kinds of fiber help lower blood cholesterol levels; other kinds of fiber help regulate your bowel function and may reduce your risk of cancer. Fiber is found in fruits, vegetables, breads, cereals, and other grain products. Animal products have very little fiber no matter how lean they are. Keep in mind animal products have cholesterol, plant foods do not.

There are two types of fiber; soluble fiber helps to lower blood cholesterol levels in most individuals when added to the diet. Though oat bran is the most common type of fiber next to whole wheat, quinoa, millet, peas, squash, figs, apples along with many vegetables and most fruits also contain soluble fiber. Insoluble fiber produces the tough, chewy texture of vegetables such as celery, cabbage, and whole grains. Cellulose, hemi cellulose, and lignin are insoluble fibers. Eating foods containing insoluble fiber is important for proper bowel function and can reduce symptoms of chronic constipation, and hemorrhoids.

Keep in mind that when you read on bread labels “Whole Wheat” it does not necessarily suggest high fiber, look closely and you will find most ingredient labels begin with “Enriched Whole Wheat Flour” or “Enriched Bleached whole wheat Flour” which is whole wheat that has been stripped away of all dietary nutrients including fiber. Always reach for heart-healthy whole grain bread without enriched flour.

How much fiber do you need? It takes just 2 ounces of oat bran a day, about 6 grams of soluble fiber, to lower blood cholesterol levels when added to a low-fat, low-cholesterol diet. That equals 2 servings of cooked oat bran or oatmeal but you should get more total dietary fiber than that-20 to 35 grams every day is the usual recommendation.

Fiber may cause a feeling of fullness and gas, increase fiber consumption gradually. Drink plenty of liquid to get the greatest benefit.Visit Here http://bbc-food-network.blogspot.com