What is Cholesterol?
The two main types of cholesterol;
Low-density lipoprotein (LDL) “Bad”
High-density lipoprotien (HDL) “Good”
Plus Triglycerides creates the three main parts of cholesterol.
Cholesterol is a fatty substance known as a lipid, which is a type of fat in the blood. To lower your “Bad” cholesterol, reduce the amount of saturated fat you eat. The liver uses saturated fat to make cholesterol so the more saturated fat you eat the more “bad” cholesterol your body makes. If “bad” cholesterol is allowed to build up in you arteries it will form plaque which can restrict blood flow to your brain, heart and other organs. This will make you vulnerable to heart disease.
Your body makes “good ” cholesterol and is made by the cells of most organs and tissues in the body. Good cholesterol helps with digestion, makes hormones, vitamin D and other substances.
Triglycerides also known as the other “bad” lipid is produced in the liver and comes from the foods you eat.
Reasons why you may have unhealthy high cholesterol?
* Family history
* Poor dietary habits
* Inadequate exercise
* Increasing age
* Excessive weight
* Poorly controlled diabetes
A list of heart healthy foods
that will lower your cholesterol and help you to lose weight.
* Apples; contain a soluble fiber that helps to draw cholesterol out of the system.
* Almonds; have a plant base omega-3 fatty acid plus vitamin E, magnesium, fiber, mono- and polyunsaturated fats and phytosterols
* Beans; are very high in soluble fiber. Eating a cup of any type of beans will lower your colesterol.
* Brown Rice; is a good source of B-complex vitamins
* Cinnamon; a half of a teaspoon a day reduces blood suger levels, triglyceride, and bad cholesterol.
* Garlic; studies done on garlic to reduce cholesterol are very conflicting. Whether or not you choose to belive garlic can lower your cholesterol, garlic still a has many other health benefits, such as the chemical allicin, which has been shown to kill bacteria and fungi and alleviate certain digestive disorders. Garlic also lowers the clotting properties of blood.
* Grapes; The darker the grape the better. Grapes help with platelet clumping, free radical damage, and they contain flavonoids.
* Walnuts; have a plant base omega-3 fatty acid, plus vitamin E, magnesium, folate, fiber, mono- and polyunsaturated fats and phytosterols
* Salmon; great source of omega-3 fatty acids
* Oats; is full of fiber, omega-3 fatty acids, folate and potassium
* Tofu; provides your body with calcium, magnesium, niacin, folate and potassium. Tofu is a popular meat alternative.
* Soy; FDA recommends getting 25 grams of soy protein a day.
* Blueberries, broccoli, strawberries, raspberries, asparagus, red bell peppers, sweet potatoes are a good source of beta-carotene.
* Oranges; Contain beta-cryptoxanthin, vitamin C, potassium, fiber, folate, beta- and alpha-carotene, lutein (carotenoids) and flavones
* Carrots; have both alpha-carotene & fiber
* Avocado; is a great heart healthy food which may actually help in rising levels of good cholesterol (HDL) Note; avocados are high in calories, eat them in place of another high calorie & fat food.
* Red Wine; gives you catechine, reservartrol and flavnoids.
* Dark chocolate; another great way to get reservatrol and flavnoids
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