Foods That Help Lower Your Bad Cholesterol
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It gets more and more difficult to do this as you age, so start right now! Exercise and a check on your daily diet can help lower your bad cholesterol. Though there are several medications now prescribed for the same, there are also a lot of natural food options, and incorporating these in our diet can make it much easier for you or your family member to keep the "High-Cholesterol" fever at bay. So what exactly is "LDL and HDL", and what foods can you take to help fight against the demon named cholesterol?
What is LDL and HDL?
Cholesterol is a type of fat found in your blood. Fats and cholesterol are part of the same family of chemical compounds known as lipids, and is either made by the liver, or found in our food. Low-density lipoprotein, or LDL, is known as “bad” cholesterol. When too much LDL(bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, heart attack or stroke can result. High-density lipoprotein, or HDL, is known as “good” cholesterol, and constitues about 1/3-1/4th of the blood cholesterol. Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some experts believe that that HDL removes excess cholesterol from arterial plaque, thus slowing its buildup, thus reducing the risk of heart attacks.
Foods that Help you Lower Bad Cholesterol
Whole Grains/Oats/Cereals
These foods are rich in soluble fiber, which helps increase HDL and therby reduce buildup in the carotid artery walss.
Soy Protein
A diet rich in soy helps increase the activity of low-density lipoprotein receptors primarily on the liver that clears it from the body. Eating soy protein increases the activity of these enzymes that break down the cholesterol in the body.
Blueberries
An antioxidant called pterostilbene (similar to resveratrol, found in grapes and red wine), is known to have effectively lowered cholesterol levels in animals. These fruits also have other nutrients and are rich in fiber.
Nuts
Nuts like walnuts, pistachios, pecans and almonds are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. These tasty snacks are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats, which have all been shown to lower the bad LDL cholesterol. But limit your intake to a fistful a day, as they are also high in calories!
Salmon and Fish Oil
Fish, especially Salmon, is a good source of protein and omega 3 fatty acids - which has been shown to lower LDL cholesterol and raise HDL cholesterol. This is also recommended for people with Type-2 Diabetes.
Avocados/Olives
A huge part of fat in an avocado is heart-healthy, unsaturated fats that can increase your levels of HDL cholesterol. The good fats in avocados, olives, and olive oil protect against heart disease and diabetes.
Raw Garlic
This fragrant spice that adds flavor to all our foods, is clinically proven to lower the LDL cholesterol significantly. Eating raw crushed garlic is extremely beneficial to the heart and also lowers blood pressure.
Yogurt
Several studies have shown that the probiotics Lactobacillus Acidophilus and Lactobacillus Reuteri actually help lower cholesterol by preventing the reabsorption of cholesterol back in to the blood stream.
Tomatoes
Tomatoes contain lycopene which is great at stopping the oxidation of LDL cholesterol. Studies have shown that large consumption of lycopene can indeed reduce cholesterol levels, and it is best to eat these cooked, rather than raw.
These are the main foods that can help you in your fight against Cholesterol. It's not just about being obese; it's about being healthy, and doing your part in helping your heart purify all your blood! A judicious use of the above foods can really reduce the rish of heart disease. Hope this article helps you in making an informed decision.
Article Story Published via Fun and Food
Posted February 14th, 2008 by mansibshah
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Your comments...
Resveratrol can help you live longer and healthier
Submitted by jim bergman (not verified) on Thu, 2008-02-14 08:50.
Resveratrol can lower cholesterola dn help with diabetes.
Resveratrol Supplements can help you control your weight naturally
by increasing energy, reducing cravings, and limiting your appetite.
According to Wikipedia, Consumer Lab, an independent dietary
supplement and over the counter products evaluation organization,
published a report on 13 November 2007 on the popular resveratrol
supplements. The organization reported that there exists a wide range
in quality, dose, and price among the 13 resveratrol products
evaluated. The actual amount of resveratrol contained in the
different brands range from 2.2mg for Revatrol, which claimed to have
400mg of "Red Wine Grape Complex", to 500mg for Biotivia.com Transmax,
which is consistent with the amount claimed on the product's label.
Prices per 100mg of resveratrol ranged from less than $.30 for
products made by Biotivia.com, jarrow, and country life, to a high of
$45.27 for the Revatrol brand. None of the products tested were found
to have significant levels of heavy metals or other contaminants.
Natural Cholesterol Management
Submitted by Anonymous (not verified) on Thu, 2008-02-14 18:08.
At 47, I found himself moving from “border line” high cholesterol to outright high cholesterol. It was not simply a matter of what I ate. It was a matter of genetics. Without medication, my mom’s cholesterol had exceeded 400mg/dl, and she found herself in early clinical tests for one of today’s leading cholesterol lowering medication.
I was not ready to start down a pharmacological road. Bringing a love of culinary creations and a belief in the science of natural cholesterol management, I founded Kardea to create great tasting, natural foods that enable daily compliance to heart healthy therapeutic nutrition.
And here is the point, it is about getting therapeutic levels of key nutrients such that you a achieve cholesterol targets ---that say targets that your doctor might use to determine if a cholesterol-medications should be considered. www.kardeanutrition.com www.kardeagourmet.com
Kardea Nutrition dedicated to natural cholesterol management. Goumet Natural Nutrition Bars for cholesterol lowering, Extra-virgin olive oil with added plant sterol, quality supplements.
Find healthy diet foods
Sticking to a diet isn't always easy, especially when you have to give up your favorite foods for low-calorie alternatives. I quite agree with the idea from a pluscupid.com member. " The best way to stay on a diet is to find healthy snacks and low-calorie diet foods you enjoy. Learn how to avoid emotional eating."