Top 10 Cholesterol Lowering Foods
Posted by admin in Cholesterol on June 18, 2011
Sticking to an anti-cholesterol diet is an effectual approach for managing hypercholesterolemia symptoms. For this, try to include the top 10 cholesterol lowering foods, which are available easily in your daily diet.Cholesterol is a naturally occurring substance, essential for a wide range of bodily processes, like membrane buildup, bile secretion, hormone synthesis and vitamin D production. In fact, this waxy substance is found in each and every cell of the body. Nevertheless, elevated cholesterol (or hypercholesterolemia) is a concern, and acts as a trigger for several illnesses, basically heart and cardiovascular diseases. Identify the top 10 cholesterol lowering foods for managing high cholesterol in the natural way.
Top 10 Cholesterol Fighting Foods
The anti-cholesterol diet is planned to bring down the level of bad cholesterol (low density cholesterol or LDL) in the bloodstream. Some simple tips for easy planning of the daily diet menu are including lean meat (not red meat), serving fresh fruits and vegetables, eating nuts for snacks and using non-fatty dairy products. And healthy foods to lower cholesterol include those containing omega-3 essential fatty acids, antioxidants, dietary fiber and phytosterol. Listed below are top 10 cholesterol lowering foods tips.
Nuts
It would be a good idea to replace walnuts and almonds (in specific amounts) for other snack foods for fighting against high cholesterol. Of course, seeds and nuts are rich sources of fats. But, the fatty ingredients in nuts are of a healthier version, i.e trans fat. They help in counteracting the action of bad cholesterol, while ensuring normal function of the heart.
Dark Grapes
Both red and black grapes are healthy food items for combating hypercholesterolemia condition. They contain antioxidants and dietary fiber in large amounts, which are helpful to lower cholesterol level. Studies have found that consuming red grapes on a regular basis is effectual to lower cholesterol by more than 15 percent.
Fresh Apples
We all know that apples are some of the healthiest fruits that provide innumerable health benefits. These sweet or tart tasting fruits are also effective in lowering cholesterol. They contain pectin, flavonoids and antioxidants, which all work in reducing the amount of bad cholesterol (LDL) in the bloodstream.
Garlic
Garlic, along with cinnamon, is often included in the top 10 natural cholesterol lowering supplements. Using this culinary ingredient in daily cooking is a simple way to reduce cholesterol without side effects. In case of garlic supplements, do not ingest them in conjunction with therapeutic medications.
Cinnamon
When it comes to reducing cholesterol naturally, cinnamon is a wonder spice for lowering triglycerides and LDL cholesterol. Another added benefit of cinnamon is controlling high blood sugar levels in diabetic patients. To get prompt results, use 1 teaspoon of pure cinnamon powder everyday. Read the rest of this entry »
How to Lower LDL Cholesterol
Posted by admin in Cholesterol on June 18, 2011
If how to lower LDL cholesterol is what is bothering you, then you would like to know that it is possible to lower the level of this bad cholesterol by making a few healthy modifications in your diet and lifestyle. To find out how to lower your LDL cholesterol, read on.Cholesterol is the animal fat, manufactured by the liver. It is primarily required for the production of cell membrane, steroid hormones and bile acids. Cholesterol is not soluble in blood, and hence, it is transported in blood by the lipoproteins. Though there are five types of lipoproteins, only two types are known widely and they are LDL (low density lipoprotein) and HDL (high density lipoprotein) cholesterol. Out of these, LDL cholesterol is termed as bad cholesterol.
Excess of circulating LDL cholesterol in blood tends to collect in the arteries to cause build up of fatty deposits or plaques. This in turn, causes narrowing of the arteries, which can eventually raise the risk for heart and cardiovascular diseases. HDL cholesterol helps to lower the risk for cardiovascular by transporting the excess cholesterol from the blood vessels to the liver for processing. It is true that high level of LDL cholesterol increases the risk for serious health problems, but it is very much possible to lower or control the level of this cholesterol naturally, without taking any medications. Let’s take a brief look at how to lower LDL cholesterol without medication.
How to Lower LDL Cholesterol Level
The level of LDL cholesterol in blood is measured in milligrams per deciliter of blood. The normal level of LDL cholesterol is 100 mg/dL or lower. But, in people who have a higher risk for heart disease, the normal LDL level should be less than 70 mg/dL. The key to lower the level of LDL cholesterol is a healthy lifestyle. For lowering the level of this bad cholesterol, first of all you have to follow a healthy diet. A healthy diet has to be combined with regular exercises and a few other lifestyle changes for this purpose. Below here are given some more information on how to lower LDL cholesterol through diet, and other lifestyle changes.
Follow a Healthy Diet
Basically, you have to follow a low cholesterol diet to lower the level of LDL cholesterol. You have to eliminate the saturated and more especially, the harmful trans fats from your diet. These are the fats that raise the level of LDL cholesterol in the body. Also limit the consumption of meat, especially, red meat, as well as whole milk dairy products. Low fat dairy products like, yogurt and cottage cheese can be consumed. In addition to these, include the foods that are rich in good or healthy fats, such as, omega-3 essential fatty acids and mono and polyunsaturated fats. Examples of such foods are, olive oil, nuts, avocados, flaxseed and fish like, salmon, sardines, herring, tuna mackerel.
Foods that contain dietary fiber are great for lowering LDL cholesterol. So, include more whole grains, oat bran, oatmeal, beans, legumes, vegetables and fruits in your diet. Oatmeal is the ideal breakfast for people with high LDL cholesterol. Some other LDL cholesterol lowering foods are, apples, barley, flaxseed, garlic, green tea, carrots, soy, berries, dark green leafy vegetables, avocados, orange juice, cranberry juice, citrus fruits, grapes, psyllium, black tea and green tea. Read the rest of this entry »