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Cholesterol and Triglycerides

High blood cholesterol and triglycerides can lead to atherosclerosis (hardening of blood vessels) and subsequent heart attacks and strokes.  There are several proactive guidelines available to help prevent an individual from reaching high levels of cholesterol and/or triglycerides in the blood to minimize risk of heart attacks and strokes.  Additionally these guidelines can be used if someone has just survived such a dangerous event and aims at improving their health and well-being.

General Guidelines to Reduce Cholesterol and Triglycerides

  • Fruits and vegetables: they are highly beneficial due to complex Carbohydrates known as soluble fibers which help in the reduction of LDL cholesterol. These fibers can be found in fruits, vegetables and oats. When consumed in certain quantities (2-8 g of soluble fiber) it can reduce LDL cholesterol by 1-10%
  • Soy protein which can be found in foods like soy nuts and tempeh can also decrease cholesterol due to the amount of soluble fiber they contain. Studies demonstrated that around 20-30 grams of soy protein per day can lower cholesterol by up to 5-7%.
  • In the past margarine used to be made with trans fats, which actually made them worse for our health than butter since they raise cholesterol. But today more and more margarines are made softer and without trans fats. These margarines contain components called stanols which are able to lower cholesterol! Around 1 tablespoon of a margarine with added stanols (like Flora or Benecol- but always check labels to make sure) provide about 1 gram of stanols. And 2 grams of stanols a day can lower your cholesterol by up to 10-15%!
  • Regular physical activity is assumed to raise HDL levels and therefore help to reduce LDL cholesterol and its negative blood clotting effects.
  • Foods to avoid include those high in saturated fats and trans fats since they have a prominent effect in raising blood cholesterol. Saturated fats are found in fatty foods like lamb, fatty cuts of beef, butter, gee, full fat dairy products like milk, cheese, yogurt and ice cream. Trans fats are found in foods which are fried, and packaged snacks like chips, many commercially baked and packaged sweets like cakes, pastries, cookies and biscuits.  Also minimize alcohol since ti raises triglycerides.
  • Foods like fish, fish oils and walnuts supply Omega 3 fats which are associated with reducing Triglyceride levels in the blood. In fact, studies have revealed that 3-9 g of fish oils can reduce triglycerides in the blood by up to 25 35%.
  • Often times high Triglycerides in the blood can be associated with an excess intake of fruits. Therefore it is best to limit fruit intake to the recommended daily intake of 2-4 servings of fruit per day
  • To screen for high values of cholesterol and triglycerides, have blood tests once a year and discuss it with your physician.
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Risk Factors for Heart Disease

  • If you have high blood pressure (>140/90mmHg)
  • If you are a smoker
  • If HDL is below 40 mg/dL.
  • Male above 45 years of age or a female above 55 years of age.
  • If there is a history in your family of heart disease in males younger than 55 years of age or women less than 65 years of age.
  • If you have other diseases like diabetes, atherosclerosis (hardening of the arteries due to high cholesterol)

TLC Diet: To Specifically Lower Cholesterol and Triglycerides

The Therapeutic Lifestyle Diet (TLC) develops a specific eating pattern with quantities and quality of food that you adapt for life. It controls intake of all
types of food to make sure that you are taking the adequate amount of helpful nutrients (like fibers, healthy oils and stanols) while preventing harmful intakes of saturated fatty acids and cholesterol.

At the same time it prevents excess caloric intake so that you do not gain
any weight, and whenever necessary it can also be used in conjunction with lowering your weight.

It has been developed to lower and monitor blood lipid levels (like cholesterol) and provide a more heart healthy diet and lifestyle. It is appropriate for people with high cholesterol and those who would like to prevent unhealthy levels of cholesterol in the blood.

If you are in need or would like to have such a diet, just click below to
start the process of developing one according to your needs. You would be monitored at correct time intervals to note any changes or any alterations
that should be done to ensure you reach the desired result.

Visit the On-Line Diet Centre to Start your free Cholesterol&Triglyceride
Lowering Diet Today!

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