How Certain Diets Can Lower Cholesterol Levels More Effectively
So, you want to start making healthy lifestyle choices One good way to start doing this is by having a low cholesterol level. Having high cholesterol can cause many health risks, which include heart disease. For optimum health, try to stick to a diet that is rich in nutrition and low in cholesterol. There are certain diets that focus on staying healthy, and lower cholesterol levels.
1. What is the Dean Ornish Diet?
In the 1980s, a cardiologist named Dean Ornish created this diet. This cardiologist showed that low-fat vegetarian diets can help lower cholesterol, therefore limiting the need for medications. This type of diet recommends that you eat no more than 10 percent of your calories from dietary fat. The Dean Ornish diet is rather strict, as it is not recommended to eat meat, or much dairy. You can have fruits and vegetables, grain, and whole meal pasta.
2. What is the Mediterranean Diet?
This diet is modeled after the people living along the Mediterranean. Following this diet has been said to greatly lower cholesterol, and lower the risk of heart disease. Seafood, fruits and vegetables, raw nuts and extra virgin olive oil are on the list of acceptable foods. If you choose to go on this diet, you will need to limit, or stop completely, your intake of red meat, candy and soda. Unlike the Ornish diet, this plan is higher in fat. It focuses on lowering the LDL cholesterol levels, which is what we call bad cholesterol.
3. What is the Food Cures Diet?
The Food Cures diet was designed by dietitian Joy Bauer. It doesn't put much emphasis on making strict lifestyle changes, but does try to put a focus on the relationship between HDL and LDL levels. Bauer talks about taking foods high in saturated fat and trans fat, and replacing it with soluble fibers and monounsaturated fats. The high soluble fiber can not only lower cholesterol, but your risk for heart disease as well.
4. Is There Anything Else I can Do?
Besides changing what you eat, you can incorporate exercise into your daily life. It is recommended to get in between 30-60 minutes per day. If you do not have the time to devote to one full hour, break it up into 15 or 30 minute increments throughout the day. Also, be mindful of portion control. Even though you are eating healthier, you still need to make sure you are not overdoing it at meal time. Obesity can lead to high cholesterol. Quit smoking, and lower your intake of alcohol, as they both have ways of raising cholesterol levels.
Now that you are armed with the knowledge you need to make some healthier lifestyle choices, you can start making the changes needed to lower your cholesterol. Starting on any diet can be hard at first, but your future depends on the choices you make today. It is never too late to start being healthy.