If your cholesterol is too high, then the appropriate diet on a low cholesterol menu plan will be a generous help. It is now common knowledge that the foods you consume on a daily basis correlate directly to the amount of cholesterol in your body as well as its overall health. It is vital that you take every step necessary to lower your cholesterol levels as high harmful LDL numbers are linked to the development of heart disease. Heart disease is the number one cause of death in the USA. In fact, in one out of three cases, the first symptom of heart disease is death, which is why this topic is so important. The good news is, with all the research on a healthy diet for lowering cholesterol available today, it is easier than ever to bring your numbers down by simply eating the right foods.
Apart from taking harsh prescription drugs to reduce cholesterol levels, adhering to a strict diet is the most powerful and easiest step you can take to ensure your cholesterol falls to and remains at a healthy level. Placing an emphasis on leafy green vegetables is often more effective at reducing blood cholesterol then medication, yet without all the harmful side effects. In fact, one study found that by switching to a completely plant-based diet with no fats at all, you can lower cholesterol by more than half in only one month.
The best low cholesterol menu plan includes a large serving of vegetables at least twice a day. Other excellent foods which you should eat often are fish, oatmeal and plenty of nuts. Fruits are okay, but limit them in quantity. The sugar in fruit raises insulin levels, which, in turn, raises triglycerides. In fact, not only are these foods low in cholesterol themselves, they actually work to lower the current amount of cholesterol in your body as well! Other great additions to your diet are fiber rich foods, such as barley and legumes.
There is a second aspect to a low cholesterol menu plan as well – you must limit your consumption of unhealthy. Eliminate them, if possible. Yes, it's hard because they taste good. Researchers have found that incorporating healthy unsaturated fats (particularly monounsaturated fat) is crucial for success in lowering your cholesterol numbers. Additionally, you must cut out the hydrogenated fats found in many processed foods. To lower your cholesterol most effectively, you need to be sure to consume essential fatty acids like those found in the omega-3's, which fish and flax seeds contain. These healthy essential fatty acids not only are low in cholesterol, they will help lower it as well. Also, they reduce pollution, which will stave off heart disease and arthritis too. When following your low cholesterol menu plan, you should limit your salt to around 2,400 milligrams daily, to ensure that your blood pressure does not begin to rise.
As an example, here is a normal day on the diet. First, breakfast consists of almond milk on oatmeal with chopped nuts and maybe some dried fruit on top. For lunch, pick up a sandwich made of lean chicken cold cuts on high fiber whole grain bread, bean soup and a fruit smoothie for dessert. For dinner make yourself a vegetable stir fry with tofu. Clearly, with results like these, taking time to change over to a low cholesterol menu plan is an excellent idea.