| Tarla Dalal - Books - Online Book Shop India | | | | less protein). The cholesterol it contains is carried to |
| Dietary and lifestyle changes usually can lower blood | | | | the tissues and may be deposited in the blood |
| cholesterol levels to acceptable ranges for most | | | | vessels, which causes plaque formation. It is desirable |
| people, starting with foods low in saturated fats and | | | | to have a LDL-cholesterol of less than 100 mg/dl. The |
| high in fiber. Visit Here | | | | LDL number is always larger than the HDL number. |
| Not only can a diet rich in fiber and low saturated | | | | Ideally keeping your intake of salt under 1500 |
| foods reduce your cholesterol it may also prevent | | | | milligrams a day is advisable. |
| heart disease. | | | | A cholesterol lowering diet should first be low in total |
| Cholesterol is a fatty substance that is carried by the | | | | fat, especially saturated fat, as well as cholesterol, |
| blood to all parts of the body. A large amount of the | | | | and high in fiber. Some kinds of fiber help lower blood |
| cells in your body can also produce it. Some of the | | | | cholesterol levels; other kinds of fiber help regulate |
| cholesterol comes from food (dietary cholesterol), | | | | your bowel function and may reduce your risk of |
| but your body makes the bulk of blood cholesterol. If | | | | cancer. Fiber is found in fruits, vegetables, breads, |
| there is too much blood cholesterol, the cholesterol | | | | cereals, and other grain products. Animal products |
| will then build up or form plaque on the walls of the | | | | have very little fiber no matter how lean they are. |
| blood vessels and even clog them over time. Causing | | | | Keep in mind animal products have cholesterol, plant |
| plaque formation will narrow the blood vessels, which | | | | foods do not. |
| may increase the risk of a heart attack or stroke. | | | | There are two types of fiber; soluble fiber helps to |
| Total cholesterol (TC) levels have a desirable, | | | | lower blood cholesterol levels in most individuals when |
| borderline, and high range. It is desirable to have a TC | | | | added to the diet. Though oat bran is the most |
| number of less than 200 mg/dl. | | | | common type of fiber next to whole wheat, quinoa, |
| Cholesterol Terms | | | | millet, peas, squash, figs, apples along with many |
| TC = Total Cholesterol | | | | vegetables and most fruits also contain soluble fiber. |
| HDL= High Density Lipoprotein (Good) | | | | Insoluble fiber produces the tough, chewy texture of |
| LDL= Low Density Lipoprotein (Bad) | | | | vegetables such as celery, cabbage, and whole grains. |
| In addition to knowing the amount of total | | | | Cellulose, hemi cellulose, and lignin are insoluble fibers. |
| cholesterol in your blood, the doctor usually finds out | | | | Eating foods containing insoluble fiber is important for |
| how much of the cholesterol is present as | | | | proper bowel function and can reduce symptoms of |
| HDL-cholesterol (the good kind) and as | | | | chronic constipation, and hemorrhoids. |
| LDL-cholesterol (the bad kind). Cholesterol teams up | | | | Keep in mind that when you read on bread labels |
| with protein to get through the blood vessels. | | | | "Whole Wheat" it does not necessarily suggest high |
| HDL, a high density lipoprotein made up of lipid | | | | fiber, look closely and you will find most ingredient |
| (another word for fat) and protein, has more protein | | | | labels begin with "Enriched Whole Wheat Flour" or |
| than fat and appears to carry the cholesterol it | | | | "Enriched Bleached whole wheat Flour" which is whole |
| contains to the liver for excretion. | | | | wheat that has been stripped away of all dietary |
| HDL-cholesterol is known as the "good" cholesterol. | | | | nutrients including fiber. Always reach for |
| Therefore, you want a high HDL number because | | | | heart-healthy whole grain bread without enriched |
| that indicates a high level of this good cholesterol in | | | | flour. |
| your blood. It is desirable to have a HDL-cholesterol | | | | How much fiber do you need? It takes just 2 ounces |
| of more than 40 mg/dl. An average HDL number is in | | | | of oat bran a day, about 6 grams of soluble fiber, to |
| the mid-forties range for a man and in the fifties | | | | lower blood cholesterol levels when added to a |
| range for a woman. A HDL number less than 40 is | | | | low-fat, low-cholesterol diet. That equals 2 servings |
| considered low and increases your risk. The higher | | | | of cooked oat bran or oatmeal but you should get |
| your HDL number is, the better. | | | | more total dietary fiber than that-20 to 35 grams |
| LDL-cholesterol is a low density lipoprotein (more fat, | | | | every day is the usual recommendation. |