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I'm considering a low carb diet. Should I be concerned about cholesterol? Do you have any recommendations for making this a healthier choice?
Have you found yourself asking, ?are there any diets that can lower my cholesterol?? After all, with all the news and debate about obesity and losing weight, it?s easy to become confused, especially when it comes to low carb diets.
Unfortunately, if not planned properly, low carb diets can raise your cholesterol levels. This is because you could end up consuming large amounts of saturated fat and cholesterol, which tend to raise cholesterol levels. If you?re trying to cut your carbs (as well as wondering how to bring high cholesterol down), here are some effective ways of lower cholesterol management, as well as tips to help you stay heart-healthy:
- Consider an effective eating plan to lower cholesterol. When planning your meals, make lean protein choices. Select lean cuts of meat and poultry, and limit your intake of fatty bacon, butter, and other saturated fats. (You can recognize saturated fat easily, because it is solid at room temperature.)
- When cooking, it is best to bake, grill, roast, broil, or stir-fry (using vegetable oil, not butter or stick margarine).
- Choose fish more often (particularly tuna, salmon, mackerel, herring, and trout). Fish are one of nature?s best sources for low carbohydrates. In addition, they are high protein choices, and they are rich in omega-3 fatty acids that can help promote healthier cholesterol patterns. The American Heart Association has recommended that people with existing cardiovascular disease should consume one gram per day of fish oil containing the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). I love fish, but I can't eat it every day, so I ensure my intake by supplementing daily with a fish body oil product.
- Another great way to get your proteins without the fat and cholesterol: Use only the egg whites in your scrambled eggs and omelettes, and throw out the cholesterol-laden yolks. (I know it sounds weird, but you can't tell the difference in taste.)
You can also decrease your saturated fat and cholesterol intake by selecting protein sources such as nuts, some legumes, and beans. It?s important to switch from the ?bad? fats to ?good? ones. Not all fats are created equal. The truth is: Some fats are really good for you.
Monounsaturated fats (in olive and canola oil) and polyunsaturated fats (in fish oils and other vegetable oils) actually tend to support healthy blood cholesterol levels when they replace saturated fats on your plate.
Finally, keep in mind that not all carbohydrates are bad for you or for your weight! In fact, complex foods rich in complex carbohydrates (whole grains, fruits and vegetables) are good for you. Research shows that people who consume large amounts of these foods have a lower incidence of high blood pressure, heart disease, stroke, diabetes and obesity. They are also high in fiber, which further lowers cholesterol levels.
Choose whole-grain foods that contain at least 3g per serving, and eat at least 5 servings per day of fruits and vegetables. Then, consider using natural cholesterol healing products -- such as fiber supplements -- if you are unable to consume at least 25g fiber/day. (Fiber also helps you feel full and eat less, so it is very helpful when you are trying to manage your weight.)
That's my ?recipe? for healthy low carb eating, and if you carefully follow these suggestions, you should be able to lower cholesterol blood pressure naturally. But here?s one more suggestion: Eat slowly, and take time to savor the foods you eat. You'll end up eating less, but enjoying it more. And remember -- such natural cholesterol cures as these can mean the difference between good and bad health. |
