Want to lower your cholesterol and reduce your chance of developing heart disease? Here are some basic tips for reducing your cholesterol level, according to an article from the Living Well Center, entitled “Cholesterol: Fighting back with heart-healthy choices.”*
Eat right, get plenty of exercise, and begin to understand your family health history. Those are the starting points for a healthy diet and lifestyle, which may help reduce total cholesterol. In general, states the article, your goals should be to have your “good” cholesterol higher than your “bad” cholesterol.*
Good Fats
Even good fats are high in calories, so you have to limit their amounts. Steer towards monounsaturated and polyunsaturated fats, such as olive, canola, peanut, corn, safflower and soybean oils.
Heart-healthy Choices
Here are some heart-healthy choices to help lower your cholesterol:
1. Switch your dairy products. Use two percent or skim milk instead of whole milk, for example. Use low-fat or nonfat sour cream, yogurt, cheese and ice cream.
2. Choose lean cuts of meat, including turkey, chicken, pork tenderloin, and beef tenderloin.
3. Cook with the “good” oils mentioned above.
4. Use more plant-based protein, such as beans, peas, lentils, tofu and soy.
5. Boost your intake of food high in fiber, including oatmeal, oat bran cereal, beans, peas, apples, bananas and citrus fruits.
6. Increase whole grains in your diet.
7. Use products that contain plant sterol or stanol esters, components that help keep your body from absorbing cholesterol. These include margarines, orange juice and yogurt.
8. Eat fatty fish once a week. Pregnant and nursing women should limit their intake of tuna to 6 ounces a week because of concerns over mercury levels.
9. Increase the amounts of fruits and vegetables you eat. And what better way to get your fruits and vegetables than with Biotta 100% organic juices?
10. Keep an eye on dietary cholesterol. Remember, egg yolks are filled with dietary cholesterol, whereas egg whites are cholesterol-free, as are egg substitutes.
11. Order your foods fresh, sautéed, grilled, broiled or poached.
12. Watch your portion sizes, and eat half of what you order out.
13. Balance a high-fat appetizer, for instance, with a heart-healthy entrée.
14. Limit alcohol consumption. While wine may raise your good cholesterol a bit, there is also evidence that it can raise triglyceride levels.
15. Choose healthier options at fast food restaurants. Most have salads, yogurts and baked potatoes.*
Want more information about Biotta juices? If you’re a consumer and want to know where to find our juices, click on the beet juice icon on the right. If you’re a retailer that already carries our juices, click the carrot juice icon to be included in our retailer directory. If you have any other questions, just email us.
Note: Biotta juices are not intended to diagnose, cure or prevent any disease. We are not medical professionals and are not in a position to provide any medical advice. We recommend you contact your physician for a dietary regimen specific to your needs.
* http://ww2.abc13.com/Global/story.asp?S=11143106
Eat right, get plenty of exercise, and begin to understand your family health history. Those are the starting points for a healthy diet and lifestyle, which may help reduce total cholesterol. In general, states the article, your goals should be to have your “good” cholesterol higher than your “bad” cholesterol.*
Good Fats
Even good fats are high in calories, so you have to limit their amounts. Steer towards monounsaturated and polyunsaturated fats, such as olive, canola, peanut, corn, safflower and soybean oils.
Heart-healthy Choices
Here are some heart-healthy choices to help lower your cholesterol:
1. Switch your dairy products. Use two percent or skim milk instead of whole milk, for example. Use low-fat or nonfat sour cream, yogurt, cheese and ice cream.
2. Choose lean cuts of meat, including turkey, chicken, pork tenderloin, and beef tenderloin.
3. Cook with the “good” oils mentioned above.
4. Use more plant-based protein, such as beans, peas, lentils, tofu and soy.
5. Boost your intake of food high in fiber, including oatmeal, oat bran cereal, beans, peas, apples, bananas and citrus fruits.
6. Increase whole grains in your diet.
7. Use products that contain plant sterol or stanol esters, components that help keep your body from absorbing cholesterol. These include margarines, orange juice and yogurt.
8. Eat fatty fish once a week. Pregnant and nursing women should limit their intake of tuna to 6 ounces a week because of concerns over mercury levels.
9. Increase the amounts of fruits and vegetables you eat. And what better way to get your fruits and vegetables than with Biotta 100% organic juices?
10. Keep an eye on dietary cholesterol. Remember, egg yolks are filled with dietary cholesterol, whereas egg whites are cholesterol-free, as are egg substitutes.
11. Order your foods fresh, sautéed, grilled, broiled or poached.
12. Watch your portion sizes, and eat half of what you order out.
13. Balance a high-fat appetizer, for instance, with a heart-healthy entrée.
14. Limit alcohol consumption. While wine may raise your good cholesterol a bit, there is also evidence that it can raise triglyceride levels.
15. Choose healthier options at fast food restaurants. Most have salads, yogurts and baked potatoes.*
Biotta 100% organic juices can be an important element in helping to lower cholesterol levels. In my next post, we’ll look at those Biotta juices that may directly affect high serum cholesterol levels: Biotta Carrot Juice, Biotta Vegetable Juice Cocktail, Biotta Celery Root Juice, and Biotta Beet Juice.
Want more information about Biotta juices? If you’re a consumer and want to know where to find our juices, click on the beet juice icon on the right. If you’re a retailer that already carries our juices, click the carrot juice icon to be included in our retailer directory. If you have any other questions, just email us.
Note: Biotta juices are not intended to diagnose, cure or prevent any disease. We are not medical professionals and are not in a position to provide any medical advice. We recommend you contact your physician for a dietary regimen specific to your needs.
* http://ww2.abc13.com/Global/story.asp?S=11143106
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