There are two types of cholesterol that circulate through the body's blood stream; LDL or low density lipoproteins and HDL or high density lipoproteins. LDL is considered bad and HDL is considered good because of the way they work in the body. High levels of LDL cholesterol are a leading factor for increasing the risk of heart disease while HDL cholesterol is known to reduce this risk.
One of the easiest ways to control this is by choosing food to eat to lower cholesterol. It really can be that easy; just some simple dietary changes can have a profound effect on your cholesterol and your health. But then your mom always told you you are what you eat.
In this "fast food" world there has never been a truer statement. There are many foods that you can eat to significantly lower bad LDL blood cholesterol levels.
1. Eat more fiber rich foods, particularly oat bran, barley, and wheat bran. These high fiber foods are not only key to helping lower cholesterol levels but they are also good for proper bowl function and help to lower the risk of colon cancer. Most fruits and vegetables also contain good amounts of fiber and they are cholesterol free.
2. Beans and lentils are also high fiber foods that contain a substance known as lecithin, which has been shown to help reduce LDL's.
3. Snack on raw carrots. Carrots contain a large amount of a fiber called pectin which has been shown to lower cholesterol. Fruits such as apples, citrus fruits, strawberries, and raspberries also contain pectin.
4. The Japanese have long used shitake mushrooms in many of their meals, and for good reason. Rich in a compound called lentinan that not only helps in the fight against high cholesterol it also helps boost the immune system.
5. Use more garlic in your recipes. Garlic has many health benefits, one of which includes the substance allicin which is believed to help rid the body of LDL cholesterol. Scientific studies have shown that eating one clove a day can reduce cholesterol levels by 10%-15%.
6. Nuts such as walnuts, pecans, hazelnuts, and almonds are rich in omega-3 fatty acids which are known to significantly lower levels of LDL cholesterol while raising good HDL levels.
7. Sesame seeds, celery, lettuce, asparagus, spinach, tomatoes, ginger, squash and strawberries contain a cholesterol fighting compound known as phytosterols.
8. Omega-3 fatty acids. These are some of the most powerful natural cholesterol reducers health researchers have found. Seafood such as salmon, tuna, and sardines are rich in omega-3s. It can also be found in safflower, canola, soybean, and olive oil which are all also good sources of monounsaturated fats.
9. Saponin, a substance found in alfalfa sprouts, is thought to reduce and inhibit the formation of cholesterol forming plaques in the arteries.
These are all food to eat to lower cholesterol naturally and in most cases simply eating healthy and exercising will give you the results you need. Only in extreme cases where cholesterol is dangerously high will your doctor prescribe drugs. But it is important to consult with your doctor to determine the best course of action if you do suffer from high cholesterol.
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1 comment:
A cholesterol-lowering diet can achieve 30% plus reduction in LDL (bad) cholesterol levels while improving other blood lipid levels. Yet, it is important to understand that it is not a low-cholesterol diet specifically that will have the most impact as most of the cholesterol in your body is made by the liver. The key is to use nutrition to alter cholesterol production, cholesterol absorption into the blood stream and cholesterol metabolism. Certain types of soluble fibers (from oats, barley, psylium, beans and certain fruits) can play an important role (8-10% reduction), plant sterols (10% reduction), monounsaturated fats instead of saturated and trans fats (10% reduction). From many, nutrition can allow us to drop our cholesterol to target --- if not optimum --- levels. Here at Kardea Nutrition, we are creating foods that enable this type of diet. Our delicious cholesterol lowering bars deliver 3g soluble fiber from oats and psyllium, 1g plant psyllium and monunsataurates from almonds. Also, 7g protein, 7g total fiber, only 150 calories, Kosher and vegetarian. For samples, email customervice@kardeanutrition.com.
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