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Glyconutrients

You probably already know that eating large portions of certain foods increases the cholesterol floating around in your blood and raises your chances of heart attack, stroke, and coronary artery disease. You have read about how cholesterol, and possibly the amino acid homocysteine, rough up the lining of the arteries, creating small cracks and crevices snagging that happy go lucky cholesterol as it floats by, which in turn grabs other particles floating through your blood. The end result are piles of artery blocking plaque. Are you losing your appetite for that desert containing four sticks of high saturated fat butter?

Another factor to take into account in building our low cholesterol diet menus is whether particular foods will increase HDL (good cholesterol). HDL is like the policeman always on the beat trying to keep LDL from stashing his stolen goods in the arterial wall. He is vigilant but sometimes there simply aren’t enough good cops to keep up with the bad cholesterol. So a major consideration in our low cholesterol diet menus is to make sure we include foods that raise HDL/good cholesterol levels.

But that is not all! Some experts suggest that saturated fats are the biggest contributing factor in runaway cholesterol levels. One rule that many nutritional specialist follow is the 30-10-100 rule. Translated this means each meal should contain less than 30 percent fat, leaning more toward unsaturated fat. Should contain less than 10 percent saturated fat, and should contain less than 100 mg of cholesterol. Some liberty can be taken in presenting a low cholesterol diet menu by adding food shown to be particularly helpful in raising good cholesterol levels (avocados, olive oil, walnuts).

Now the guidelines above are pretty rigid and require portion control especially in the meat department. Here are some examples based on a four ounce serving: chicken (white meat) 95 mg, chicken dark meat 104 mg, turkey (white meat) 78 mg, turkey (dark meat) 96 mg., very lean beef (78 mg), and duck 112 mg.. So it goes without saying that you should duck the duck in favor of very lean beef or white meat turkey. A 3 or 4 oz serving of fish is perhaps a better alternative due to high concentrations of omega 3 and omega 6 oils. Heart and artery protecting oils.

Next we add the side dish or dishes. Steamed vegetables should be a big part of most of our low cholesterol diet menus. Vegetables contain only traces of fat, and most of that is unsaturated. Greens, particularly kale, broccoli, and to a lesser degree squash and green beans are all excellent choices. Brown rice can be substituted or added to add a little variety.

Side salad: A side salad works well as long as it isn’t drowned in dressing and/or croutons. A side salad spiced up with fruit and/or uses lemon juice as a dressing can be a good addition. You might also consider making your own low fat dressing using lemons, vinegar, olive oil, and a dash of garlic.

In summary, as I am sure you have noticed that deserts aren’t listed. Deserts should be looked upon as guilty pleasures, used once in a while in small portions, if at all.

Additionally, many health minded individuals have added natural cholesterol remedies in addition to their heart healthy diet choices in an attempt to lower cholesterol levels down to that magical 200 mg/dl level. Natural cholesterol remedies are considered safe, and are an extra cholesterol fighting tool worth considering.

Rob D. Hawkins is an enthusiastic advocate for the use of natural health products and natural living with over 10 years
experience in the field.
Learn more about natural remedies and natural health at
Purchase Remedies.com

Article Source:http://www.articlesbase.com/nutrition-articles/sensible-information-for-putting-together-low-cholesterol-diet-menus-1736923.html

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