Diet to lower cholesterol

When people refer to the cholesterol they are usually talking about LDL – low density lipoprotein, or the bad cholesterol. It is bad because high levels of it lead to atheroscleroris (thickening of arterial walls, which reduces the blood flow) which is one of the primary causes of cardiovascular disease. Therefore, it is important that LDL is kept under control.

Fortunately LDL can be lowered by 10-20% just by making some diet changes. National Cholesterol Education Program (NCEP for short) sets guidelines for what is called TLC diet, TLC stands for Total Lifestyle Change. The key to this diet is to reduce or eliminate consumption of “bad” fats, saturated and trans-fats. This diet is quite simple to follow.

Red meat should be eaten as little as possible, no more than 35 ounces per week. Instead of red meat you should eat more fish. Vegetables and fruit should make up significant part of your diet. Use low fat dairy products.

When cooking, don’t use butter, margarine, lard or any other shortenings reach in saturated or trans-fats. Use liquid cooking oils instead, such as canola, olive, peanut, soybean or sunflower oils. Avoid mayonnaise, creams and other fatty seasonings, use herbs and spices instead.

Eat whole grain breads. Don’t eat too much sweets, try to avoid processed (factory made) sweets at all cost. Choose fruit or vegetables for your snack.

To get better effects, this diet should be combined with exercise. Diet change alone won’t do you much good if all you do is sit on the couch.

Risk of Pancreatic Cancer increased by charred meat

According to the American Association for Cancer Research meat cooked at high heat, to the point of charring or burning could increase the risk of pancreatic cancer. This finding was linked to consumption of well and very well done meats prepared by grilling, frying or barbecuing according to Kristin Anderson, Ph.D., associate professor at the University of Minnesota School of Public Health. Meat cooked in this way contains carcinogens that are not present in meat that is baked or stewed.

A prospective analysis was conducted by Anderson and colleagues which included 62 581 participants. She said, "My research has been focused on pancreatic cancer for some time, and we want to identify ways to prevent this cancer because treatments are very limited and the cancer is often rapidly fatal". After nine years the research identified 208 cases of pancreatic cancer. Meat cooked at high temperatures was generally linked with an increase risk. Subjects who liked very well done steak were nearly 60% as likely to get pancreatic cancer that those who consumed steak less well done or didn’t eat steak at all. Those with highest consumption had 70% higher risk than those with the lowest intake.

According to Anderson those who enjoy fried or barbecued meat should turn down the heat or cut off charred portions. Meat should be cooked sufficiently to kill bacteria without excess burning. Precursors of carcinogenic compounds could be reduced further by microwaving the meat for a few minutes and discarding the juices before cooking it on the grill.