Because eating a diet that is high in unhealthy foods is the leading cause of high cholesterol, it makes sense that switching from an unhealthy diet to a healthier one would help reverse the damage. That being said, the majority of ‘diet’ plans on the market today are horribly unhealthy or simply unrealistic.

There are other diet plans that aren’t as unhealthy, but many are extremely restricting. These diets require users to follow a strict guideline of only eating a small variety of food for a long period of time. The average American won’t be able to keep this up long term, and even worse, many of these diets limit the amount of good vitamins, minerals and fats that the body needs to thrive.

Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. In fact the Mediterranean diet has been associated with a lower level of oxidized low-density lipoprotein (LDL) cholesterol — the “bad” cholesterol that’s more likely to build up deposits in your arteries.

It’s also unrealistic to expect a person to completely change their eating habits after being diagnosed with high cholesterol. Humans are creatures of habit, and learning that you’ve been doing something as simple as eating wrong your entire life can be overwhelming. Even if their life is on the line, no rational person is going to want to go out, buy a ton of new groceries they’ve never tried before, then spend hours in the kitchen learning how to cook healthy meals. Switching from an unhealthy diet to a healthy diet is extremely complicated, and that is why more and more patients are turning to the Mediterranean Diet Book to Lower Cholesterol in 28 Days ™.

The Mediterranean Diet Book to Lower Cholesterol in 28 Days ™ isn’t a diet, but rather a way to change your current diet. This alone makes the Diet Book much more appealing than other diets on the market. There is no counting calories, eating once a day, or anything else that other diets claim are helpful. Instead, the Mediterranean Diet Book is based on decades of research that shows that those living in the Mediterranean area have a much lower weight and cholesterol level. More interestingly, this is despite consuming roughly the same number of fats as Americans.

According to the Lyon Diet Heart Study subjects following the Mediterranean-style diet had a 50% to 70% lower risk of recurrent heart disease.

Because of these factors, those living in the Mediterranean also have a much lower risk of heart disease, obesity, diabetes, dementia, and metabolic syndrome. This healthy lifestyle leads to those living in the Mediterranean having a longer-than-average lifespan, while obese Americans are beginning to suffer from a shorter-than-average lifespan for the first time in US history.

What Foods Should I Eat to Lower Cholesterol ?

 

• Extra Virgin Olive Oil: Often one tablespoon of olive oil per day is enough to help lower cholesterol. This can be eaten as is, or combined in a salad or as a dressing.

• Oatmeal: A wide variety of types of oatmeal are available but for optimal cholesterol lowering, choose an unflavored and unsweetened instant oatmeal. The average serving of oatmeal is approximately 1/4 of a cup at 150 per serving. Several servings of oatmeal may be eaten per day as it is a very healthy food. Oatmeal reduces cholesterol through its soluble fiber, which breaks down slowly and attracts fluids in your stomach to send them out of the body.

• Fish: One sardine contains on average 25 calories, with the daily recommended serving being between one to two ounces, making them a reasonable snack between meals. The primary way that sardines help lower cholesterol is with the fish oil they contain. Tuna is an inexpensive way to lower cholesterol. It is low calorie per ounce and up to three ounces per day may be eaten, up to several times per week. As with sardines, the fish oil contained in tuna helps lower cholesterol. Tuna may be eaten plain or mixed with salad to create a healthy meal.

• Nuts: Walnuts and almonds are two very good foods to incorporate into any cholesterol lowering foods list. They are available either in a mixed nut selection or separately in bulk. The vitamins contained in nuts help lower cholesterol and reduce blood pressure. Nuts do contain large amounts of fat, so they should be eaten in small portions, roughly 20 nuts per serving.

• Other foods high in soluble fiber, such as whole grains, beans, apples, pears, pomegranate or grape juice

What Foods Will Raise My Cholesterol?

 

According to the American Heart Association, the caloric intake of a heart-healthy diet should include no more than 7% of calories from saturated fat, no more than 1% of calories from trans fats, and less than 300mg a day of cholesterol.

• Experts recommend getting no more than 25 grams of saturated fat per day. Red meat, eggs and dairy products are examples of foods that are high in saturated fat. Additionally, frying and using butter or margarine also adds more saturated fat to foods.

• Trans fat is a type of partially hydrogenated oil that is used to preserve food. Trans fat raises your LDL while simultaneously lowering your HDL. French fries, microwave popcorn and cookies are examples of food that contain trans fat.

• Packaged foods may also contain traces of this type of fat. It is also important to note that many restaurants use trans fat to prepare meals. It is very important to make sure that you read the label before you buy any type of food. If a food item has less than 0.5 grams of fat, it will be marked trans-fat free.

Is it Easy to Lower Cholesterol with the Mediterranean Diet Book?

 

The Mediterranean Diet Book to Lower Cholesterol in 28 Days ™ isn’t like other diets. There is no counting calories, giving up favorite foods, or having to constantly feel starved to see results. Instead, the Mediterranean Diet Book is an easy to follow meal plan that can change participates lives for the better.

Those who are looking to drop five pounds then stop probably won’t want to try the Mediterranean Diet Book. The Diet Book isn’t a quick fix, but rather a way lose weight, improve heart function, get healthy, and live longer. The Diet Book encourages a healthier lifestyle and gives users the tools to maintain this new lifestyle for life.

Because the Mediterranean Diet Book wasn’t created for any one group, a wide range of people can benefit it. Those who are looking to lose weight, but still enjoy eating, may enjoy the Diet Book, as well as those who are looking to increase the level of good cholesterol naturally.

Because the Diet Book has been designed to be user friendly, it is also great for those who feel overwhelmed in their journey to become healthy. Thanks to all the added personalization features, even those with limited knowledge on ‘good’ foods and ‘bad’ foods will be able to see results quickly.

I just wanted to spread the good word about this diet and this website! I’ve used the information given to me and it has been very helpful! To date, I have lost 30lb!!

All it takes is changing your lifestyle. I took a good look at what I was eating and the way it made me feel, which was horrible. I feel so much better now and I am amazed by the difference in my cholesterol levels, my vitamin D level has climbed back up quickly, too.

I’ve also become addicted to Hummus!! lol

Thanks everyone !!
Christi S.