Individuals who have done any research at all on foods that are healthful and those that are not will know that saturated fat, cholesterol, and chronic health conditions are all linked. In fact, saturated fat is one of the worst things an individual can consume. It’s important to know the effects of saturated fat and what kinds of food it’s present in.

Health Effects of Saturated Fats

Foods that contain saturated fats are the leading cause of high cholesterol in individuals. This can in turn cause a higher risk of heart disease, stroke, and other serious health conditions. Individuals who are already at risk for high cholesterol can be in serious trouble if they consume a lot of saturated fats. It’s important to consume foods that lower cholesterol and promote health.

Foods Containing Saturated Fats

There are many foods that contain saturated fats and depending upon how certain foods are cooked, they can contain even more saturated fats. Meat and dairy products are some of the chief worries when it comes to saturated fats. Some examples include poultry with skin, fatty beef, lard, cream, butter, cheese, milk, and beef or other animal fats. Many oils also contain saturated fats, from palm oil to coconut oil. The bad thing is that many foods with a lot of saturated fat also contain a lot of cholesterol. This can increase the risk even more.

Avoiding saturated fats is important for all individuals – especially those that are already at risk for high cholesterol. Some foods that are low in saturated fat and cholesterol include lean meat with the skin removed, egg whites and substitutes, skim milk, low-fat yogurt, fat-free cheeses, canola oil, sesame oils and fat free salad dressings. By eating these foods instead of the fatty meats, you can avoid the dangers of high cholesterol from saturated fats.

If you’ve been diagnosed with high cholesterol, you might be thinking about foods you can eat that will help to lower that cholesterol and maintain your health. Oatmeal is one of the best foods for lowering cholesterol, and it’s a versatile food so it can be eaten in many different ways – from a warm bowl in the morning to healthy oatmeal cookies. Below, we’ll answer the question, ‘how can oatmeal lower cholesterol?’

Oatmeal contains soluble fiber, which is one of the best things for lowering LDL or low-density lipoprotein, which is often referred to as ‘bad’ cholesterol. It helps to reduce the absorption of cholesterol into the blood stream from fatty meats, meats with skin, sugar, and more. In order to really benefit from the oatmeal, you’ll need to take in about 10 or more grams of soluble fiber each day. One bowl of oatmeal has about 6 grams, so that’s a huge part of the daily need.

Different Ways to Eat Oatmeal to Help Lower Cholesterol

Try eating oatmeal warm in the morning with a splash of skim milk and a sweetener. Sugar works, but healthier substitutes would include honey or Splenda. Fresh fruit can also be chopped and then mixed with the oatmeal to create a sweet breakfast that is full of goodness. There are numerous things that can be added to make oatmeal taste different each day. During the holidays, have a festive treat with 1 to 2 tablespoons of canned pumpkin pie mix.

A spoon of peanut butter stirred into cooked oatmeal adds a rich and creamy peanut butter flavor. Dried fruits like cranberries or pineapples can add some tropical flavor to your oatmeal. Many people eat oatmeal as an unsweet treat with a little butter, salt and pepper – in the same way one would eat grits. Sliced bananas, pecans and cinnamon can be added to oatmeal for those banana bread lovers.

There are literally thousands of combinations you could create with oatmeal. If you want to increase the vitamins and fiber you’re getting, have two bowls of oatmeal a day – one for breakfast and one as a snack between lunch and dinner. Just keep the portions small and you’ll be doing a great things for your cholesterol and for your heart.

High cholesterol can carry a significant impact on individuals, including highly increasing the risk of heart disease and stroke. Therefore, those who have been found to have a cholesterol level that is too high should already be working on methods for lowering dietary cholesterol. There are numerous ways to accomplish this, and the most important thing is making the decision and really sticking to it.

Avoiding Foods High in Saturated Fat

One of the most important things individuals can do to lower cholesterol is avoid foods that are high in saturated fat. It can seem like a struggle for some individuals, but by learning to replace the unhealthy foods with those lower in saturated fats, it can be a lot easier. Some foods that are high in saturated fat include eggs, fatty beef and other meats, high-fat cheeses and milks, and butter. By avoiding these foods, you can lower your dietary cholesterol.

There are a lot of substitutes to be found – including egg substitutes or egg whites, lean cuts of meat and fish, low-fat cheese and milk, and margarine. They work just as well in your favorite dishes, but with less risk.

Increasing Healthful, Cholesterol-Lowering Foods

There are many foods that help lower cholesterol. Oatmeal, whole grains, blueberries, and any foods with omega-3 fatty acids and soluble fiber. The soluble fiber helps reduce the absorption of cholesterol into the bloodstream while omega-3 fatty acids repair damage done by high cholesterol. Adding significant helpings of these foods in the daily menu can really help with lowering dietary cholesterol.

By using these methods, you can really lower your cholesterol and improve your health.

If your cholesterol is too high, you could have an increased risk of stroke, heart disease, and other chronic health conditions. By lowering your cholesterol, you can reduce those risks and experience greater health. Most physicians will tell you that it’s imperative to lower blood cholesterol levels if they’re too high, as the risks are huge. Below, we’ll discuss a few different ways to lower blood cholesterol levels.

Foods

One of the best ways to lower blood cholesterol levels is to eat certain foods that help lower that ‘bad cholesterol.’ Whole grains are a wonderful food that helps lower cholesterol. In fact, certain studies have stated that people who eat a lot of whole grain seem to have thinnest cartoid artery walls as well as a very slow progression in artery wall thickness. Blueberries are a great food that helps reduce cholesterol as well, through a compound called pterostilbene. Any food that contains omega-3 fatty acids, such as walnuts or pistachios, can greatly reduce your cholesterol levels. In fact, some experts believe omega-3 fatty acids can reverse damage done to arteries by saturated fats.

What to Avoid

While you’re adding these heart-healthy foods to your grocery list, you’ll want to cross off some of the ones that could be doing more damage to high cholesterol patients. Fatty meats and poultry with skin (like fried chicken), high-fat milk, cheeses, and even eggs can cause your cholesterol level to rise because of the saturated fats they contain. For most of these foods, it’s easy to find alternatives; lean meats and fish, low-fat cheeses, skim milk, and egg whites or egg alternatives. Avoiding these foods can significantly lower cholesterol.

Medications

If you’ve been dieting for some time but your doctor doesn’t feel as if it’s working, he may suggest certain medications that can help lower blood cholesterol levels. In any case it’s important to discuss the issue with your doctor.

Individuals who might be at risk for high cholesterol will need to have blood tests done in order to determine how high the cholesterol really is. Depending upon the results of those tests, a physician might prescribe a diet, or even medication to help lower cholesterol. Many people who are scheduled to come in for lab work are told to fast, or not anything from a certain point before the scheduled test. Below, we’ll discuss fasting, cholesterol and testing.

Simple Cholesterol Tests

For a simple cholesterol test, you probably won’t be asked to fast. The reason is because the test measures just the total cholesterol levels and HDL or high-density lipoprotein, which is often called ‘good cholesterol’ because it helps lower LDL or low-density lipoprotein – which is considered bad cholesterol. The simple cholesterol test can give physicians a good idea of how high your cholesterol is and how healthy you are.

For the fasting cholesterol test, you will not be allowed to eat for several hours before your blood is taken. It is a very complete test and measures LDL and HDL cholesterol as well as triglycerides. This gives doctors a complete view of how high your cholesterol really is and how damaging it could be to your health. If you’ve eaten recently, it could affect the results of the test so that your doctor doesn’t get an accurate reading. This is dangerous, as you could be placed on medication that you don’t actually need.

The cholesterol tests enable doctors to make educated decisions about your health. Although it’s annoying to have to fast in order to receive the tests, it really is an investment in your health and should be taken seriously. Your body will thank you later.