Cholesterol Levels in Food - Revealing Facts That You Should Know

By Van Crawford  

If you are focused on supporting healthy cholesterol levels as you get older, there are some facts about the cholesterol levels in foods that you need to understand. You see, this is an area of much misunderstanding, and a proper understanding of the cholesterol found in food will help you be more effective at maintaining low cholesterol levels.

The first thing that needs to be understood, is the fact that the cholesterol content of food has little effect on the cholesterol in our blood. The vast majority of the cholesterol in the bloodstream is manufactured by the body itself. And the cholesterol in the foods we do eat does not appear to lead to high cholesterol.

It is actually the foods that contain high amounts of saturated fat that are important to cut back on in order to lower cholesterol levels. So while considering cholesterol levels in food, it is even more important to consider the amount of saturated fat in the foods that you consume.

Oftentimes, a high cholesterol food list will also contain foods that are high in saturated fat, such as many cuts of beef and pork. Milk is also a high fat, high cholesterol food that should be avoided. If you are working to develop a diet to lower your cholesterol, these are the types of foods that you should cut out.

At the same time, it is important to begin consuming many more foods that are high in fiber such as vegetables and fruit. Because the body is responsible for the production of such a large amount of the cholesterol in your system, consuming fruits and vegetables along with many of the whole grains and nuts that contain high amounts of omega-3 fatty acids will be much more effective for lowering cholesterol than cutting out high cholesterol foods.

These are the types of things that you need to be aware of as you work to reduce your high cholesterol. I encourage you to visit my website to view my page on high cholesterol foods, which also includes a chart listing various foods with their cholesterol content.

Van Crawford has been researching health related issues for more than eight years. He shares his research into natural ways to lower cholesterol levels on his website, http://www.Lowering-Cholesterol-Resources.com To learn more about effective ways to lower your cholesterol and to learn how Van was able to lower his cholesterol without the use of medication, visit his website now.

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The Power of Mediteranean Diet

By Geoffrey L  

Did you know that mediteranean diet is regarded as one of the healthiest diet which has been in observed for so many years to date. The mediterranian diet is recognized by food high in;

a. Use of mono-unsaturated fats such as Olive oil as their main source of fat and cooking.
b. Low to moderate use of amounts of wine.
c. A lot of fresh fruits, vegetables, cereals, potatoes, lentils, nuts, seeds and whole grain bread.
d. Plenty of whole grains like brown rice, oatmeal, bread and pasta.
e. Much less consumption of animal products such as milk, fish, poultry and beef.

Mediterranian diet or food are generally fresh, seasonal whole foods which have not gone through processing which tend to strip off nutrients and fiber, but instead they are prepared using simple cooking methods and not usually have to do deep frying.

According to Archives of Internal Medicine, December 2008, phenolic compounds may explain mediteranean diet benefits where blood vessels appear healthier after individuals consume olive oil high in phenolic compounds.

Phenolic compounds in Olive oil which have antioxidant, anti- inflammatory and anti-clotting properties may explain cardiovascular health benefits linked with mediterranian diet as per the new study.

Also another study as per American Journal of Clinical nutrition, December 2010 noted researchers in Israel found diet rich in antioxidants and omega 3 fatty acids, like Mediterranean diet offered protection against skin cancer. They found that melanoma rates in Mediterranian region were very low.

So why do Mediterranean diet emphasize use of olive oil?

Well, Olive oil which is unsaturated fats is considered the King of oils, and this is not only due to its incredible taste, but because of its nutritive and medicinal qualities. It regulates cholesterol in the blood.

It is used to protect against constipation and also with problems with gallbladder. Olives are rich in fats i.e. 36% and also have proteins which is 3%. Olive oil is rich in vitamins such as A, B1, B2, C, D, E and K and Iron.

I believe you have most likely heard of virgin and extra virgin olive oil and noticed them in your local store. Olive oil is pressed from harvested ripe olives and oil from the first pressing is classified as virgin. And extra virgin oil is oil from the first pressing that is usually low in acid less 1%.

What are the benefits of mediteranean diet

Overall the advantages of mediterranian diet is focused or geared towards health, and also to preserve a healthy weight.

Transforming your diet into mediteranean diet means positioning yourself in the right route to a healthy way of life like avoiding lifestyle diseases, keeping a healthy weight, looking younger and more energetic and many more other health benefits.

Keep in mind mediteranean diet is rich in;

1. Mono-unsaturated fats such as olive oil which is known to regulate cholesterol in the blood and other benefits such as cancer prevention.

2. Carotenoids which is found in colored fruits and vegetables known in its role in cancer prevention, defense from heart disease and antioxidants which safeguards arteries lining and fats in the blood from free radicals.

3. Phytochemicals which are basically substances produced in plants to protect them from viruses, fungi and bacteria.

How do I get started with Mediterranean diet? Where there is a will, there is a way. Getting started into this diet is simple and it involves;

1. Start using mono-unsaturated healthy fats such as olive oil for cooking instead of saturated fats found in animal products.

2. Choose whole grains e.g. rice, pasta, bread and legumes such as beans, peas, and lentils. I favor dried instead of canned since preservatives are used to prolong shelf life.

3. Choose a range of fresh colored fresh fruits and vegetables.

4. Incorporate potatoes, sweet potatoes in your diet and above all choose water instead of cola drinks which are full of empty calories.

All these tips needs a little adjustment and soon, its going to be a formed habit of leading a healthy lifestyle.

If you would like further information then visit our website Best weight loss plan [http://www.best-weight-loss-program-center.com/index.html]. We have information on weight loss, diet plan that will help you to lead a healthy lifestyle.

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Pistachios Are Good For Your Health

By Babak Vaziri  |   

Pistachios are one of the oldest of all flowering nut trees. We humans have been consuming pistachios for thousands of years. The pistachio tree grows best in hot and dry climates and can be found growing in abundance in the Middle East and the Mediterranean. Pistachios are a very healthy snack food choice as they supply essential nutrients to the body, help to stabilize blood sugar levels and are satisfying. They alleviate hunger while providing energy to the body.

The pistachio nut is naturally free from cholesterol and trans-fats and is low in calories. The nutrients in a pistachio nut are magnesium, phosphorus, thiamin, vitamin B6, copper, potassium, manganese and fiber. They are high in essential polyphenol antioxidants, making them an ideal snack to nibble on between meals. The pistachio contains 'good' fat, which is fat that helps you feel full longer. Pistachios are dry roasted also, meaning that they are naturally free of trans-fats. Pistachios are a great choice for diabetics because they are naturally low in carbohydrates and are rich in monounsaturated fatty acids. They help keep blood sugar and insulin levels in check, which in turn reduce the risks of heart disease.

Pistachios contain as much vitamin B6 as beef liver which we all know is considered an especially rich source of vitamin B6. So, per serving, pistachios provide twenty percent of the daily recommended dosage. Many of us do not take in sufficient amounts of B6. Probably one of the greatest benefits of consuming pistachios is that eating them could keep heart disease at bay. It seems that they do indeed lower cholesterol which in turn keeps the arteries healthy. The nuts are nutrient rich, which reduce the hardening of the arteries. We are all aware that hardening in the arteries is one of the main causes of strokes and heart attacks.

During a study in the United States, a group of people supplemented their low-fat diets withpistachios. A few of them ate 1.5 ounces daily while others consumed twice that much, either as a snack or as a part of a meal. The third group did not consume any pistachios.

In just a month's time, the cholesterol levels dropped significantly amongst the pistachio eaters. This study proved that by consuming only three ounces of the nut a day can cut cholesterol levels by over eight percent and LDL or 'bad' cholesterol by over eleven percent.

The anti-oxidant that is in pistachios is called letein and this anti-oxidant is found in brightly colored fruits and leafy, green vegetables. Letein prevents cholesterol from blocking arteries. It is recommended that people, who eat pistachios on a regular basis, choose the un-salted variety over the salted, because eating too much salt raises blood pressure.

Most of us love to snack between meals and in the evenings. By choosing pistachios over potato or nacho chips for example, we are making a healthy choice, improving our overall health and should feel healthier for making a better snack choice. The pistachio nut is good for you and your heart.

For more information about pistachios you can visit our site at [http://www.pistachios.cn]

Article Source: http://EzineArticles.com/expert/Babak_Vaziri/138411

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What Can You Eat on a Gluten Free Diet?   

by Chelle Stein

When I first realized that I would need to put my family on a gluten free diet, it was pretty overwhelming at first. Learning that we had an intolerance to the protein found in wheat, rye, and barley was hard to believe. All of the foods we had come to known and love - cookies, cakes, bread, pasta, cereal, and more, all needed to be eliminated from our diet. Finding suitable and nutritious choices seemed impossible!

Fortunately, we didn't stay hungry for long and we learned many different things that we could easily make. Having a list of things you can eat while following a gluten free diet is definitely helpful, especially when grocery shopping or visiting with family and friends.

Since everybody has individual tastes and likings, one thing I've found to be incredibly helpful when first starting out is to make a list of everything you like to eat. This way you're not limited only to diet plans you find online or read in a book. When you make a list of everything you like to eat on a regular basis, put stars next to everything you like that doesn't contain gluten next to it. This will give you a ton of immediate choices and help you feel a lot better about going gluten free.

If you're staring blankly at that sheet of paper, here are some ideas to get you started:

Vegetables: You can eat just about any vegetable you want. Potatoes are a good source of a starch, and green leafy vegetables are always full of antioxidants and healthy nutrients for you. Carrots, broccoli, asparagus, cucumbers, zucchini, peas, and beans are just a couple of examples. If you don't have a lot of vegetables on your list, consider making a pledge to try one new vegetable every week.

Meats: You can pretty much eat any meat that you like as well, though you'll want to be careful about foods that have added ingredients or breading. Fried chicken for example would not be a good choice because the breading typically includes flour, though gluten free versions are available. Pork, lamb, fish, poultry and beef can all be options for you to eat.

Dairy: A lot of people who are gluten intolerant may also have problems with a protein found in dairy products called casein. However, if you do not have a casein sensitivity or lactose intolerance, you can safely enjoy many dairy products such as milk, cheese, yogurt, ice cream and more.

Fruits: There are many fruits you can eat, from apples to oranges to more exotic flavors such as mangoes or kiwi. Again, if you don't have a lot of favorite fruits make a pledge to try a new one each week.

Gluten Free Grains: Fortunately there are many gluten free grain substitutes. You can eat as much rice as you like, and you can also look for gluten free breads, pastas, and even cookies.

It's comforting to know on a gluten free diet you don't have to starve to death, and with a little brainstorming you'll be able to find some great tasting things to eat in no time! 

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