Foods That Help Lower Cholesterol

Reality shows are one of the biggest things people watch on television. This is because the events that happen are not scripted and naturally unfold in front of the viewer. One show that is helping people want to become healthy again is the biggest loser.

The contestants are overweight men and women who work out very hard with help of fitness trainers and coaches and diet very strictly. At the end of the week; one of these players will be eliminated. The person who loses the most  pounds after a three-month campaign will win $250,000 (or so depending on the show)  and have a second chance of living a healthy life.

The individual doesn’t have to fight for money in order to make some lifestyle changes. As the saying goes. ‘health is wealth’ and this is something more precious than any sheet of paper with a dollar sign has to offer.

People are able to burn more calories while exercising. This means the body will burn the food eaten and this has to be replaced so there is energy after to do other functions. The individual should get a meal that has the right amounts of carbohydrates, proteins and fats so this can repair damaged tissue, refuel and lower the body’s cholesterol.

Here are some examples of food that should be eaten after a workout.

Eating bread has been known to replenish the energy lost after a workout.
This is fine as long as it is 100% whole grain or 100% whole wheat. Standard white bread doesn’t have much nutritional value and whole wheat bread is high in fiber which can help to lower your cholesterol levels.

Having  fruit is also a good way to feel refreshed after a workout and like the whole grain bread is  usually high in fiber. It is advisable to eat as a whole instead of taking away the skin or turning this into a juice unless you jiuce the whole fruit.
Studies have shown that eating it the way it is keeps the natural fibers that are good for the person. An apple is just one of many fruits that can be eaten once it has been washed and in addition to helping to lower your cholesterol levels an apple will also fill you up which in turn can keep your weight stabilized.

If the person wants to save some money after going to the gym, it is best to pack some snacks that can be consumed after a workout. Cutting some carrot sticks or slicing a few tomatoes then packing it in a plastic container will come in handy after taking a shower and reporting for work or when going home instead of hitting a fast food restaurant for a quick meal.

Another good choice is light or non-fat yogurt as it’s both refreshing and good for you.

When you arrive  home, it is time to prepare something that can provide better sustenance and nutrition. An example could be having some fish or chicken that has been broiled or cooked on a grill.
Avoid pan frying unless you use a non-stick spray or a small amount of olive oil. Cooking in several inches of oil is not only not good for you when you are watching your cholesterol levels but it will also pack tons of calories.

Having some vegetables along will help make this a healthy meal.  Some garlic and onions can be prepared since studies have shown this to lower the liver’s production of cholesterol.  Have a green salad on the side with non-fat salad dressing or some lemon juice.  I have found that if I use one of the newer spray on dressings I feel satisfied with the taste and each pump of the spray is only 2-3 calories and no fat.

Lowering the cholesterol will not happen overnight. By observing a proper diet with exercise, you will be able to lose weight and cut down the cholesterol levels that puts you in potential danger of high blood pressure, a stroke or a heart attack.

And always remember –when in doubt what to eat stay as unprecessed as possible. Fresh fruit, veggies, non-fat dairy, oatmeal, whey powder, whole grain breads and lean meats.

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Just a few small changes in your kitchen can go a long way in lowering cholesterol and helping your heart.

• Use fiber-rich foods such as whole grains as your primary source of carbohydrates. Fiber is known to clear the plaque cholesterol builds on the walls of your arteries. Oatmeal is an excellent heart healthy breakfast.
• Explore recipes calling for fresh fruits and vegetables like berries, oranges, apples, pears, grapes, bell peppers, broccoli, kale, cauliflower, tomatoes, dark leafy greens, celery, squash and egg plant. These are both good sources of vitamins and also fiber.
• Replace the saturated fats found in animal foods such as meat, poultry and dairy products with unsaturated fats whenever possible. Specifically, the omega-3 type found in vegetable and fish oils are considered healthy choices. Omega-3’s are also showing promise for weight loss.
• Grill, bake or broil foods instead of frying. If you must fry use a non-stick pan or a non-stick spray like Pam.
• Egg whites are cholesterol free, but a single egg yolk has 213 milligrams of cholesterol. Eliminate the yolk whenever possible or choose range free eggs, which has less cholesterol then caged chicken eggs.
• Choose chicken instead of duck. Don’t forget to remove the skin before cooking since fats are stored in the skin.
• Focus on including proteins from soy, poultry and fish in your diet, instead of meat.
• While too much fat in your diet can increase blood cholesterol levels, a food’s fat content is not a reliable gauge for evaluating its cholesterol content. Liver and other organ meats may be low in fat, but bring high amounts of cholesterol to your diet.
• If you just can’t give up desert, then choose one that is fat free. Try topping it with fruit and you will improve its fiber content.

These are just a few suggestions to get you started but can make a big difference in the health of your heart and your cholesterol levels.

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