low cholesterol diet foods choices

Having high cholesterol levels puts you at risk of getting heart attacks, a top cause of death in USA. Even if taking certain medicines might assist reduce your LDL and also total (serum) cholesterol levels, making diet modifications might assist you to lower your LDL cholesterol ranges with no need for high priced medications.

What are the normal blood cholesterol levels?

Before starting planning your low cholesterol diet, you need to know the healthy levels of cholesterol for men and also women. For men, suggested ranges for LDL cholesterol drop below 100 mg/dL and also anything over 159 mg/dL is regarded as high. As for HDL, it really should be above 60 mg/dL while a level below 40 mg/dL is regarded as unhealthy. Total cholesterol or serum cholesterol must be below 200 mg/dL in addition to anything higher than 240 mg/dL is considered high. Men who have experienced strokes, or coronary artery illness have to have LDL levels below 70 mg/dL. The recommended HDL level is elevated in women than men. They have to keep their overall cholesterol level much less than 200 mg/dL and also LDL less than 100 mg/dL. The preferred HDL cholesterol level is greater than 50 mg/dL. Moreover ranges higher than 60 mg/dL are considered protecting to prevent heart attacks.

Sources: Cholesterol Levels Chart – Total, LDL, HDL, Triglycerides

Good Cholesterol Levels Chart – Total, HDL, LDL, Triglycerides

Eat more fiber

low cholesterol diet foods choicesMany years of study has proven that diet programs lower in unhealthy fat and also too much calories while eating more dietary fiber might minimize the cholesterol levels inside your blood. Soluble fiber is seen in plant-based meals for example fresh fruits, veg as well as whole grains.  It is essential in regulating digestion along with stopping constipation. The AHA (American Heart Association) indicates women and men eat 14 g of dietary fiber for each 1,000 calories eaten. Additionally to consuming a diversity of fruit as well as veg, you may well grow dietary fiber intake by consuming a serving of fiber-packed cereal for breakfast every single early morning. “All Bran” and “Raisin Bran” from Kellogg’s as well as Fiber One of General Mills include the very best quantities of soluble fiber for each serving size as well as are useful in reducing cholesterol when taken as component of the low-fat diet plan.

Opt for lower cholesterol meats

– Poultry

You can eat poultry in a low cholesterol diet plan as they have approximately 70-80 mg of cholesterol per 3 oz. serving. However, it is recommended to cooked it skinless, baked, boiled or grilled.

– Beef

You may believe beef is totally out from the query whenever you need to adhere to a low-cholesterol diet plan, but you will find an amount of cuts that may well match your food strategy. Low-cholesterol beef choices include Beef eye of round with 58 mg of cholesterol for a 3.5 oz. raw serving size, Beef top loin with 40 mg of cholesterol in identical serving size.

– Pork

Like pork and want to lower cholesterol, pork tenderloin is as good a low-cholesterol option, with 48 mg cholesterol for a 3.5 oz. serving. You may well additionally appreciate boneless pork chops with 47 mg of cholesterol in identical serving portion.

Consume more fish

Some kinds of seafood have good results on cholesterol. Fatty fish, for instance trout or large mackerel, raises High-density lipoprotein ranges within the blood. HDL is called “good” cholesterol simply because higher ranges assist reduce your danger of coronary artery illness. Other fish, for example sardines as well as tuna fish, include advantageous omega-3 essential fatty acids that reduce levels of triglyceride within the blood also. As outlined by the AHA, adding seafood inside your eating plan might assist to avoid coronary heart illness.

Add plant sterols to your diet

Plant sterols as well as stanols consumption may be helpful in LDL cholesterol reduction for 6 to 14 per cent in only 16 weeks by preventing the assimilation of cholesterol by the body. You can obtain these plant sterols and stanols in meals like seeds, nuts, wheat, vegetable oils, Brussels sprouts and also meals fortified with sterols or stanols, that might consist of some vegetable oil spreads, mayonnaise, milks, yogurts, cereals and juices.

Keep away from trans-fats

Trans-fats are kind of liquid fat obtained by chemical transformation of vegetable oil through hydrogenation to become solid at ambient heat range. As reported by the AHA, they can badly increase LDL levels. Foods that are fried and also processed foods, for example cookies, French fries, crackers and doughnuts are commonly loaded with trans-fats. Make sure to always verify the nutrition details panel while shopping to determine if your food choices have trans-fat. Less than 2 g of trans-fat is recommended daily for a 2,000-calorie food plan.

Limit saturated fats intake

Like trans-fats, saturated fats (fats solid at ambient heat range) can play a role in the occurrence of cardiovascular diseases as they can elevate LDL levels in the blood. Animal food items only get these fats. Some examples of foods loaded with saturated fats to limit consist of butter, fatty meats, cheese, pastries, 2-percent or whole-fat dairy products, and also poultry skin. As stated by the American Heart Association (AHA), even if the advisable DV for overall fat is 30-35 % of calories, consumption of saturated fats needs to be restricted to only 7-10 %.

detox diet

Toxins accumulation in the body does not only come from an inadequate diet, but also come from cleaning products and environmental pollution. So every so often, it is desirable to follow a detox diet. In this issue, we share below 3 detox diets that work.

1-  21 pounds in 21 days

The first of the detox diets is designed by the naturopath Roni DeLuz. It is entitled  ” 21 pounds in 21 days” and published in the Martha ‘s Vineyard Diet Detox book. This diet consists of eating for 21 days, only fruit and vegetable juices; no protein, so it is not a system that many people can follow.

2- Raw food

This detox diet is based on eating raw foods, and has been created by Natalia Rose. His creative theorizes that when foods are cooked, they lose their natural properties containing (enzymes), thus avoiding the process of natural purification of the body. The author encourages a change of eating habits, so do not talk about a specific diet to follow with time.

This diet does not support the consumption of meat and dairy products; you can only eat nuts, seeds, grains, fruits and vegetables, plus drinking fresh juices, coconut milk and water.

3- Liver Cleansing Diet

liver detox foodsThis is one of the most popular detox diets and followed by people who want to detoxify their bodies through food. It was designed by Dr. Laura Cabot, on the hypothesis that the liver receives an overload of food when not detoxified with some frequency.

This diet considers eating fish, chicken, fruits and vegetables, plus omega – 3 rich foods like avocado, salmon and olive oil. It’s an easy diet to follow. The inclusion of protein produces a greater the feeling of satiety, helping to lose weight while cleanse the liver. You should drink 8 to 12 glasses of water a day, and it is recommended to do it for 8 weeks.

What do you expect by detoxifying your body? By implementing one of these healthy diets, you’ll notice the benefits in your body and feel better. Looking for the best diets that work for losing weight? Read this article.


Losing weight can seem like an impossible task, however, it is simply a matter of calories in vs. calories out. This means that you need to burn more calories than you eat in order to burn off your fat and lose weight. One pound of fat contains 3,500 calories, so if you want to lose eight pounds in one month, then you need to burn off 28,000 calories throughout the course of that month.

Now, before you start exercising and dieting like crazy, you need to determine how many calories your body needs every day just to function. This figure is different for everyone and is dependent on your gender, age, current weight and activity levels. Men generally need more calories to function because they have more muscle mass and a faster metabolisms. The typical calorie requirements for men range from 1,500 – 2,500 calories per day. Women typically range from 1,200 – 2,200 calories per day. There are numerous online calculators that you can use to determine your caloric needs, so make sure to use one before you start on your weight loss journey.

Once you have determined how many calories you need to maintain your weight and survive, the next step is to reduce your caloric intake for weight loss. If you typically need 1,800 calories per day, then you should reduce that to 1,500 calories per day. Then, you should add exercise which will burn more calories and help you to lose weight faster. So, if your goal is to lose 2 pounds per week, you will have to create a caloric deficit of 1,000 calories per day through both exercise and diet.

In closing, we have just covered how many calories you should eat in order to lose weight. Once you stick to your diet and exercise program, it will only be a matter of time before you achieve your goal weight. Discover also the 10 best exercises to practice to drop pounds.


ThyroMate is a natural and healthy supplement that can be taken in order to support your thyroid gland.   It is designed to enhance your energy levels and help your metabolism.  In addition, it can be instrumental in helping you to lose body weight.  Likewise, it also balances the hormone levels of your thyroid and strengthens Read More →

Human papillomavirus (HPV) infection is the root cause of the majority cervical cancer cases (source: http://www.drjenniferashton.com/cervical-cancer-causes-risk-factors/). Experts believe that a diet rich in antioxidants, carotenoids, flavonoids and folate helps the body fight infection and prevent HPV infection cells become cancerous cervical lesions.

A study published in the magazine Cancer Research found that women whose blood tests showed high levels of some chemical compounds indicative of a diet rich in fruits and vegetables, were able to eliminate HPV infections faster than their peers.

Foods that reduce the risk of cervical cancer

Foods containing flavonoids

Apples, asparagus, broccoli, black beans, Brussels sprouts, lettuce, spinach, blueberries.

Foods rich in folic acid

Avocados, chickpeas, lentils, orange juice, romaine lettuce, strawberries.

Green tea

The powerful antioxidants in green tea helps the body fight the HPV virus, which is the common cause of cancer of the cervix. These antioxidants also prevent normal cells from becoming cancerous. 5 cups of green tea a day are recommended to obtain their benefits.

Fortified cereals

Eating cereals fortified with folic acid at breakfast time, helps strengthen the body against cervical infections and HPV virus. Other recommended folic acid foods include asparagus, oranges and spinach.


In a recent study, it was found that a compound known as DIM, which is produced by the body after consuming cabbage, makes cancer cells and cervical cells infected with the HPV virus self-destruct! In addition, this compound also strengthens the immune system. For best results use cabbage, broccoli and raw or lightly steamed cauliflower.

Other tips

– Get a Pap test annually or as recommended by your doctor
– Vaccination against HPV
– No smoking
– Have intimate relationships with one partner. Read more at http://www.drjenniferashton.com/cervical-cancer-prevention/.


Strawberries reduce the risk of female cancers. Results of recent studies say that strawberries could protect women against cervical cancer and breast cancer. According to these scientific studies, strawberries contain compounds that can inhibit the growth of cancer cells.
Besides strawberries are high in ellagic acid, a substance that kills cancer cells without affecting healthy cells. To receive the benefits of strawberries, we recommend eating a daily cup. For best results also includes blackberries, raspberries, blueberries and other berries in your diet.

In addition, strawberries also protect against heart disease, help fight inflammation and protect neurons.

Tip: Choose strawberries that are redder because once cut from the plant, strawberries do not ripen further.

ginger root against ovarian cancer

Ginger is well known for its aroma and flavor, which is used in the preparation of a large amount of food and beverages. You may also know a lot of its benefits for health. In recent studies, it was found that this plant can help prevent ovarian cancer, which is extremely important for all women living in good health and every day seeking the most natural way to prevent various diseases.

Ginger properties against cancer

When we speak of ovarian cancer, we are dealing with a very aggressive disease, besides being one of the most common types of cancer these days. This appears as a malignant transformation of the surface epithelium, its development is produced by inflammation that causes ovulation. Its symptoms can be found here.

In ginger, we can find the gingerol, that have a powerful anti-inflammatory property that if cancer cells occur in epithelial tissue of the ovary, the growth of the same is prevented. You can also control the secretion of angiogenic factors that create new blood vessels in ovarian cancer cells.

Therefore, ginger is a great choice when preventing ovarian cancer. Besides its anticancer properties are being studied by a number of scientists who are very pleased with the results they find on the way of their studies.

The power of ginger

Ginger root, in addition to its anti-inflammatory power, it contains antioxidants and has other anti items that can help prevent cellular processes that are responsible for generating cancerous tumors in the ovaries. This is one of the reasons that ovarian cancer can be prevented by regularly consuming ginger root. In the studies carried out by scientists using ginger root dry powder, the results can be seen five days starting consumption.

Ginger has the great ability to attack only cancer cells without causing any damage to healthy cells, this process is called apoptosi , or cell suicide, when cancer cells are in their infancy, ginger has the ability to attack them.

Your diet is your ally in disease prevention

Evidence shows that eating some foods, plus ginger, such as garlic , turmeric, chilli and green tea, can prevent the development of ovarian cancer. It has reached this conclusion after some studies to know what cancer is more prevalent in each country. In countries of southwest Asia, for example, ovarian cancer occurs in very few proportions due to the frequent consumption of the foods mentioned above. Read also “ovarian cancer prevention tips on DrJenniferAshton.com”.

Soluble fiber foods

To lower your cholesterol, do it the natural way: to the grocery store! Emphasize these nutrients that will help not only lower your cholesterol, but also lower your risk of heart disease.

Oily fish

Salmon and other fatty fish such as mackerel, sardines and tuna contain fatty acids omega-3. They help stabilize the heart rate, reduce cholesterol and triglycerides and reduce inflammation of the arteries. Aim for two fish meals per week and choose those that contain less mercury. A recent study concludes that even half a serving per week could reduce by 17% the risk of dying from cardiovascular disease.

Soluble fiber

The soluble fiber found in oatmeal, oat bran, beans and peas help lower cholesterol in drowning and expelling it off the body as waste. If you are looking for a practical way to achieve your goal, consider adding a larger amount of these foods to your diet. Studies show that diets low in fat and high in fiber can reduce LDL cholesterol levels by 10 to 15%, enough to help you reach your target.

Fruits and vegetables

It is not surprising the presence of fruit and vegetables in this list of cholesterol lowering foods. To reduce cholesterol and reduce inflammation, diets containing fruits and vegetables rich in fiber are essential. One more reason to eat an apple or add more green vegetables to your plate. Two studies show that people who consumed more than eight servings per day reduced by 30% the risk of heart disease compared with those who had consumed two servings or less.


red wine can reduce cholesterolDifferent types of alcohol offer protection against heart disease, but wine offers additional benefits, from plant compounds found in grapes, such as resveratrol, which helps to lower cholesterol. Drink one to two glasses per day, or 120 ml glass of wine.

Olive oil

Replace saturated fats with olive oil, one of the foundations of the Mediterranean diet that is healthy for the heart. The olives and olive oil contain monounsaturated fats that are better than saturated fats for heart health. And again, olives contain antioxidants that, according to research, would help to reduce inflammation of the blood vessels by improving cholesterol and triglycerides. At the grocery store, look for virgin olive oil is less processed, which means it contains more polyphenols than other more processed oils.

Article references

Beer glasses

The answer is YES! And, the relationship between alcohol and cholesterol, is actually positive. Studies show that alcohol in moderate amounts can help lower low-density lipoprotein (LDL) often referred to as bad cholesterol, and increase high density lipoprotein (HDL) known as good cholesterol. Good cholesterol is required in the body for the production of certain hormones. It also works to improve the absorption of certain nutrients and to flush the bad cholesterol. Bad cholesterol contributes to high blood pressure and heart disease when levels are too high.

So, if your recent lipid profile test reveals that your cholesterol is high, one solution to lower it may be to drink alcohol, but in moderate amount of course.  For men, this amount is to one or two drinks a day, while a daily drink is enough for women. Consuming more than the recommended amount will have adverse effects. Therefore, an alcoholic – or anyone who consume high volumes of alcohol – will not be able to reduce cholesterol by using alcohol.

alcoholic beveragesAlcohol is usually loaded with high amounts of calories, which can cause triglyceride levels in the blood increase, even if alcohol is consumed in small amounts. Triglycerides are molecules containing until excess calories are required by the body for energy. High levels of triglycerides, when combined with high amounts of alcohol and cholesterol levels that are abnormally high, may increase the risk of heart disease and stroke.

Exercise is proved as an effective way to help lower triglycerides and help reduce cholesterol levels back into balance. Therefore, moderate amounts of alcohol can be combined with exercise and a diet low in cholesterol will help raise good cholesterol. A low cholesterol diet involves reducing intake of saturated and trans fats, while increasing the intake of monounsaturated fats. It also involves consuming lots of high-fiber foods such as fruits and vegetables.

Extra caution should be exercised when using alcohol as a way to balance cholesterol levels, because some studies show cholesterol lowering drugs and alcohol can interfere with each other. This interference can cause bad cholesterol levels rising further. Other problems that may arise as a result of alcohol use to lower cholesterol levels include heart disease and the risk of alcoholism. Taking into account the positive relationship between alcohol and cholesterol, we must also take into account risks associated with regular use of alcohol and try to find a balance between the two.


Does Alcohol Consumption Affect Your Cholesterol Levels?

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