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Lower Your Cholesterol Level in Natural Ways

Essay by   •  June 29, 2011  •  Essay  •  931 Words (4 Pages)  •  1,804 Views

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Study shows that the effects of high cholesterol tend to develop over the course of many years, and are primarily due to a condition called atherosclerosis, which is the narrowing and hardening of arteries. A solution to this aggravating problem is diet; a healthy and balanced diet. Most medical advisor recommends changes in their patients diet while taking up medication, may it be drug- therapy or physical activities. However, if not given proper attention, this condition may develop into illnesses including angina, coronary heart disease, heart attack, and stroke. Lowering cholesterol level is the best way to prevent or control the effects of high cholesterol in the blood. In doing so, we can also lower the risk of these illnesses or can even spare the lives of those who are suffering from these illnesses by having a well maintained diet. Like an old cliché goes, an early prevention is better than a cause.

A combination of a healthy and balanced diet would be great in reducing high cholesterol level. While on a diet, we need to obtain all nutrients the body requires. Our goal is to provide variety in our diet, consume more grains, fruit and vegetables, lower fat intake, reduce sugar intake and lower salt intake. There are five basic food groups to get familiar with that must be eaten in variation but in correct proportions. The first group composing of breads, rice, potatoes, pasta, noodles and cereals contains high levels of fiber which reduce the amount of fat absorbed. Next group is composed of fruits and vegetables; these foods are known to have low level of fat. They provide simple chain of carbohydrates and Phytochemicals to increase energy level and essential vitamins and minerals especially anti-oxidants to slow down aging process. The third group consisting of milk and dairy foods includes cheese, yoghurt, milk and cottage cheese. They are rich in proteins, calcium, vitamins and minerals. Next group includes meat, fish, poultry and alternatives which are mostly animal origin. Eating fish 1 to 3 times a week is good for us but choose only the leanest cuts of meat and visible fats should be trimmed off before cooking; red meat is a good source of iron and vitamin b12. Also in this group, lentils, nuts, peas and beans should be eaten with their low fat versions. The last group is foods containing fats and sugars, which are high in fat and calories. Foods containing butter, margarine, cream, ice-cream, low fat spreads, cooking oils and cakes are few of its kind. Try not to eat these foods too often and when you do only have them in small amounts. With all the essential nutrients present in our body, we can obtain the vitality to do exercises and activities which may result to a low cholesterol level. An additional pointer that we should consider in a healthy balanced diet is moderation to alcohol and cigarettes, if cannot be avoided, these could worsen cholesterol level. Another thing is avoiding fatty diet by knowing the difference



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