Author Topic: DIETARY MANAGEMENT FOR HIGH CHOLESTEROL - BASIL WELLNESS  (Read 2034 times)

basilwellness

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DIETARY MANAGEMENT FOR HIGH CHOLESTEROL - BASIL WELLNESS
« on: February 07, 2012, 02:50:57 PM »
DIETARY MANAGEMENT:
 
 If the cholesterol count has to be improved, it’s not simply the question of eating less fat. A low-fat diet by itself is unlikely to work. Instead a nutritionally well balanced diet has to be followed that provides the right balance of macronutrients ( carbohydrates, protein, fat) and micronutrients ( vitamins and minerals) plus sufficient amounts of soluble and insoluble fiber. To maintain a healthy body and an efficient metabolism, we need a wide range of nutrients, other wise our system won’t work effectively. So for best results aim to develop healthy eating habits.

Choose Healthy Fats: Not all types of fat are bad for serum cholesterol. Our body needs some fats called as essential fatty acids (EFA) because our body does not manufacture them itself. The most important essential fatty acid is known as omega -3 (alpha-linolenic acid). This is found in some vegetable oils like flax seed oil and fish oil from fish like mackerel, herrings, sardines and tuna. Omega -3 actually helps to improve blood fats like cholesterol.
 
Switch to Non-Saturated fats/oils: Aside from EFAs, the basic rule for lowering cholesterol is to substitute non-saturated fats (monounsaturated or polyunsaturated fat from foods like fish, nuts and vegetable oils) for saturated fat. The latter is found mostly in animal foods like meat and cheese, so go easy on meat/cheese and introduce more vegetarian meals into your diet plan.
 
Avoid Trans-Fats: Beware of foods that contain “hydrogenated” or “partially hydrogenated or “trans fats”. Limit your intake of shortenings, margarine, cakes, cookies, crackers, snack foods, fried foods, donut, pastries, baked foods and other processed foods made from these fats. High intake of these fats increase the cholesterol levels and can cause atherosclerosis.
 
Eat plenty of fruits and vegetables: Fruits and vegetables are packed with valuable nutrients and contain a number of plant chemicals (phytochemicals) which are supposed to offer some protection against heart disease and cancer. Fruits are good source of Vitamin C (which helps to protect against degenerative diseases like atherosclerosis and cancer) and potassium (helps regulate blood pressure) as well as both soluble and insoluble fiber both of which help reduce cholesterol levels. Vegetables provide a wide range of nutrients, many of which help to maintain good heart health.
 
Choose High fiber, Low GI Carbohydrates: Carbohydrates are an essential element in any low- cholesterol diet plan. They are nutritious and an excellent source of soluble and non- soluble fiber. The basic rule is to choose high-fiber low G-I carbohydrates that are whole grain meaning they retain most of the original fiber and grain. Examples of whole grain include: whole wheat, whole oats/oatmeal, wheat germ, brown rice, whole rye, whole grain barley, buckwheat
While you can’t control your genetics, age or gender you are in control when it comes to making the lifestyle changes necessary to lower high cholesterol. Eating a healthy diet, losing weight and exercising regularly will not only lower high cholesterol, it will reduce the risk for numerous other health problems.
 
While you can't control your genetics, age or gender, you are in control when it comes to making the lifestyle changes necessary to lower high cholesterol. Eating a healthy diet, losing weight, and exercising regularly will not only lower high cholesterol, it will also reduce the risk for numerous other health problems.

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Basil Wellness
Understanding Your Health
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