Maintain a Healthy Normal Cholesterol

Here are some tips to keep your lipid balance right:

• Eat less of food high in cholesterol and fat, especially saturated animal fat and trans fats. Food high in these fats can lead the body to make excess cholesterol and should be eaten sparingly. The more of this fats you eat, the more VLDLs your liver makes, Which eventually become LDLs. If you don't have many HDLs, you end up with too much cholesterol in your blood. Saturated fats come mostly from animal sources, such as beef, milk products, pork, and palm and coconut oil. Trans fats are found in food made with partially hydrogenated oils, such as cakes, pastries, donuts, fried foods, margarine, shortening, cookies, and other baked goods. Most vegetable oils and soft margarine's have lower saturated fat and trans fat than solid forms. It is better to choose those with "zero trans fat " on the label. The daily cholesterol limit for people with normal LDL levels is less than 300 milligrams. Those with high LDL levels are advised to take less than 200 milligrams of cholesterol for them. An egg already contains about 213 milligrams of dietary cholesterol. Many foods , especially baked cake and desserts contains eggs.

• Get a regular screenings for cholesterol levels. Adults should start getting their cholesterol levels checked at the age of 20. Children with a history of heart disease should get checked earlier.

• Read food labels for the amount of cholesterol, saturated fats, and trans fat per serving "Light" may have less calories but not necessarily less cholesterol. "Low cholesterol" foods may still contain high amount of saturated or trans fat.

• Be physically active. Physical activity raises your HDL levels, helps you lose weight and lowers your other heart risks. Put in at least 30 minutes of moderately vigorous exercise at least 4 days a week.

• Maintain an ideal body weight. Going beyond your ideal body weight increases your risk for cardiovascular problems. However, even people who are thin, watch their diet, and exercise regularly and have high cholesterol level and should still be screened regularly.

• Follow your doctor's advice regarding necessary medication. Know your cholesterol level. Discuss lifestyle changes and treatment with your doctor. Medication may be prescribe to those with higher risk of heart disease or stroke and those whose cholesterol levels remain high despite compliance with diet, activity, and weight loss recommendation.
  

Healthy Cooking Oils to Choose from

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Some Oils for cooking are good enough than solid fats like lard and butter because they are lower in saturated fats and good source of antioxidants. Besides the health benefits of this oils, there are also two big factors to come into play and that's flavor and smoke point. You have to choose the right oil for the job.

Rice Bran Oil = Neutral flavor wont hijack foods natural taste. Super high smoke point (490F) permits deep frying without turning your kitchen ceiling black. It contains tocoherol, oryzanol, and tocotrienol three Vitamin E related antioxidants that have been shown to inhibit both skin and breast cancer cells. Best for deep frying and stir frying.

Extra virgin Oil = "Extra virgin" means olives have gone through the press only once (versus at least twice for the regular kind), so the oil retains more of the fruits deep, earthy taste ideal for bread and pasta. Minimal processing may allow more of the olive's anti-oxidants, including heart protecting polyphenols, to make it to your table. Best for Dipping bread and Coating pasta.

Grapes seed Oil = Light, mild, fruity flavor adds a little zing. High smoke point (400F) is perfect for the frying pan. A good source of Vitamin E, betacarotene, and sterols, which block the absorption of cholesterol. Best for pan frying.

Flaxseed Oil = Mild, nutty flaxseed oil enhances but doesn't bulldoze fresh vegetables and greens. A good source of ALA an omega 3 fatty acid that benefits herat health. Best for Salad dressing.

Canola Oil = Light flavor is undetectable in baked goods. High smoke point (460F) can withstand a hotter than hell oven. Very low on saturated fats also good source of ALA. Best for baking and broiling.

Olive Oil = Heat kill's extra virgins rich flavor, so basic olive oil (sometimes labeled as "pure") does the trick for cooking. (You'll burn a lot less cash too a gallon of extra virgin costs almost twice as much.). Medium smoke point (375F) meas worry free sauteing a grilling. Thick consistency allows seasoning to stick to meats and vegetables. Olive oil is high in monounsaturated fats and antioxidants, such as oleuropein, which help prevent LDL or bad cholesterol from clogging your arteries. Best for sauteing, grilling and for pasta sauce.