Low Cholesterol Meals: Grain Free Meals and Clean Eating for Low Cholesterol

By Yajaira Tomaszewski and Mcnelly Chasidy

Low Cholesterol Meals: Grain Free Meals and Clean Eating for Low Cholesterol The Low Cholesterol Meals book covers two diet plans the clean eating diet and the grain free diet. Each of these diets works very well to bring cholesterol levels down to normal, lowering the bad cholesterol while raising the good cholesterol. High cholesterol puts a pers

• Language: English
• Publisher: WebNetworks Inc
• Release date: Aug 26, 2013
• ISBN: 9781631879913

Book preview

Low Cholesterol Meals

Grain Free Meals and Clean Eating for Low Cholesterol

Yajaira Tomaszewski and Chasidy Mcnelly

Copyright © 2013 Yajaira Tomaszewski and Chasidy Mcnelly

All rights reserved.

Introduction

If you have been diagnosed with high cholesterol (or the bad cholesterol levels are too high), your physician likely prescribed a diet change to help bring the level down by dieting first. Be thankful that just because you have been diagnosed with high cholesterol it does not mean you have to go on prescription medications. Normally prescription medications are the last resort when it comes treating high cholesterol. Physicians know that changing the diet to a more nutritious diet and even exercise may be able to help to lower the cholesterol down to normal levels.

If you do not treat high cholesterol, the effects on health are not good. Unchecked cholesterol levels cause the plaque to build up in the arteries. This may take years, but it does so silently, so if you do not have your blood tested to check your cholesterol levels on a regular basis, you will never know you have an issue. The plaque builds up and restricts blood flow to the heart and to the brain. This can cause a heart attack or a stroke. You know how very grave that can be. It is a dangerous health condition and completely preventable.

How does dieting help to combat high cholesterol? The right nutrients will work to raise the good cholesterol in the blood. This good cholesterol is called HDL and it works by helping to bring down the bad cholesterol. People with high LDL and triglycerides will also have low HDL levels in their blood. The LDL and triglycerides help to create the plaque that builds up on the artery walls. The HDL works to stop this from happening, and to get rid of any plaque.

Dieting the right way helps to add nutrients to the body that will help to bring the bad LDL and triglyceride levels down. Both of the diets in this book, the clean eating diet and the grain free diet focuses on foods that are packed with nutrition. Both plans offer healthy fresh fruits and vegetables and lean meats. The clean diet also features whole grains while the grain free does has no grains. Both diets are beneficial to help in fighting high cholesterol levels.

Help make the cholesterol lowering diet a faster success by combining the diets with exercise. Exercise will help you to shed unwanted weight, which will help to lower the cholesterol levels. Exercise also works to help you get in shape. The better shape you are in the more energy you will have. The more energy you have the more you will want to get up and be physically active. Exercise helps to strengthen your cardio vascular system, helps with circulation, builds muscle mass, and makes you feel better, more alert.

Exercise routines do not mean you have to join a gym. You do not have to hire a personal trainer, although if you have the desire and resources to do so, go for it. Exercise can be as simple as taking a stroll around the neighborhood for a half an hour every other day. Or you can go to the community center and jump in the pool and swim laps for half an hour, or even just play in the water. Turn up the music in your home and dance around. Pop in an exercise DVD and hop around for 30 minutes. The point is exercise is the body in motion, movement, physically active. You need to move, move your arms, move your legs, twist, stretch, and jump. Just make sure you do it for a half an hour at a time.

Always ask your physician if you are well enough to exercise and go over these diet plans with them. They will be able to help you decide what you need to do, how much exercise you can handle, and whether or not the diets will be sufficient.

Other things you can do to help lower cholesterol is to reduce stress. Stress causes the body to release stress hormones, which makes the body be in a state of pressure, causing the immune system to be weakened. When the immune system is weak, you are more apt to succumb to germs and will be sick more. Stress sets up for eating the wrong foods, because you feel if you eat something junky and sugary, filled with processed flour you will feel better. The feel better is temporary though, because this is the very foods that turn into fat in the body, which can elevate the cholesterol levels. So you can see the virtue in learning how to deal with stress better and not allowing it to get the best of you.

Get enough rest too. Your body needs time to rejuvenate and recharge. It needs more than a small amount of sleep at night. While it is not healthy to sleep until noon each day, it's not healthy to get too little sleep either. Make sure you get at least 6 hours and optimally 8 hours of sleep each night. If you cannot get enough sleep, take time during the day for breaks, where you can sit back and just relax, and blank out for a few minutes. Even a quickie nap of 20 minutes will be enough to refuel and recharge you enough to get through until bedtime.

If you have troubles falling asleep at night devise a bedtime routine. For starters, do not eat anything once you've had dessert or your after supper snack. If you eat too late, you will cause your body to have to work harder at digestion instead of resting. Take a warm bath or shower and sit back and relax about a half an hour before bed. This allows your body and your mind to unwind naturally. Watch a TV show or read a book to help make you feel sleepier.

Dieting to lower cholesterol takes about a month to six weeks to see results, if you stick with the diet. Be patient and kind to yourself and embrace the lifestyle change for the better.

Section 1: Clean Eating

Have you ever wished that someone would write a cookbook that gives just the facts? All diets put an emphasis on their particular type of foods and how they are beneficial, but many real factors are often eliminated, in order to promote a specific diet. Look no further. The Clean Cook Book is designed to present not only facts about the food you eat, but give you real choices in giving your body the cleanest foods possible, and obtainable. Learn how flour, sugar, bread, and milk, are not always what they appear, and can contribute to a decrease in the function of your system.

In addition, discover how processed and genetically modified products have no real nutrition in the anatomy of humans, but were simply created to preserve and