So, you have been to the doctor's office and they have diagnosed you have potentially life-threatening high cholesterol levels. You had no idea it was that bad. For that matter you really did not know that much about cholesterol.
Your doctor told you a change of diet was needed, and needed to include foods for lowering cholesterol. I am going to give you the heads up here including a bit of background on cholesterol, and foods that will help combat high cholesterol levels - especially the bad cholesterol.
Cholesterol is a waxy, fat-like substance made in the liver. We also intake cholesterol through foods we eat, specifically animal products. It is found in the blood and all cells in your body. Too much of the bad cholesterol in the blood can lead to blockage of the blood vessels and block blood flow to important tissues and organs. These blockages can increase the risk of heart disease and stroke.
Even though we seem to hear about cholesterol in a bad light, cholesterol is needed by our bodies for building cell walls, tissues, hormones, Vitamin D, and bile acid. Lipoproteins transport cholesterol and fats to and from the cells. The two major lipoproteins are low-density lipoproteins (LDL) and high-density lipoproteins (HDL). The bad cholesterol is LDL. These are the foods that are high in saturated and trans fat such as butter, lard, fatty beef, pork, cakes, fried foods, coconut oil and palm oil.
Essentially we must lower the LDL in our diets and increase the HDL in our diets. There are certain foods for lowering cholesterol that better balance the LDL and HDL cholesterol. While there are many good foods out there, below are 8 top foods (groups) to consider.
Whole Grains and Oats - As a soluble fiber, foods in this category might help transport cholesterol out of the blood stream. Foods include oatmeal, barley, oatbran, and brown rice.
Fruits - They also includes soluble fiber. Best choices fresh fruits include grapes, apples, oranges, prunes, apricots, grapefruit, pears, blackberries and blueberries.
Fish and Fish Oil - They contain omega-3 polyunsaturated fatty acids, which help the blood to be more 'slippery' and less likely to clot. Your diet should include salmon, tuna, mackerel, shrimp, and cod. Get a fish oil supplement. I would recommend taking before eating your main fish entree.
Plant Sterols or Stanols - These are foods that contain powerful substances naturally found in plants that have the ability to block cholesterol absorption. These include margarine, yogurt, corn, wheatgerm, soybean oil, and orange juice.
Garlic - While a benefit in shielding your body from disease, more recently there has been a focus on how it can help to lower the blood clotting properties of blood, thus reducing cholesterol. You can eat it raw or cooked.
Certain Nuts and Seeds - Like fish, certain nuts and seeds contain the omega-3 fatty acids. Walnuts, almonds, Macadamia nuts, hazelnuts, pumpkin seeds, and pecans are all good choice foods in lowering cholesterol. Peanuts are not considered a 'nut', as they are a legume. Nuts and seeds have a higher caloric value, so monitor your intake.
Olive Oil, Olives and Avocados- These foods include monounsaturated fats and helps raise the good cholesterol (HDL) and lower the bad cholesterol (LDL). You can even steep the olive leaves in hot water for a healthy beverage or use them in cooking.
Vegetables - While some vegetables have already been included in other areas above, it is imperative to stress the importance of a diet that includes many fresh vegetables. The list is endless in the choices you have. Unlike your fats, most of the vegetables do not have a limit on how much you can eat.
Cinnamon and Soy Products - You probably have heard that both cinnamon and soy products are also good foods. There has been research done on how cinnamon and soy products help reduce the bad cholesterol levels and should be part of your healthy diet. Lately however, reports have found that neither has much of a value in lowers LDL's. On their own, they are valuable in a good diet plan, so have been included.
As you can see, taking care of ourselves by maintaining a happinesslifetime.com low cholesterol diet can greatly reduce our chances for heart disease and stroke. You will find that there are more foods for lowering cholesterol than what have been listed here, but you now have somewhere to start.
There are many drugs out there that the medical fields recommend to lower cholesterol, some quite expensive. However, you can help lower your cholesterol levels, and balance out the LDL and HDL cholesterol naturally. A good place to start and as far as your health in general goes, a better way to live, is through smart decision making and a diet that includes foods for lowering cholesterol.
Is a healthy heart important to you? Do not wait until it is too late. To get more information on a healthier you, visit foods-for-lowering-cholesterol.blogspot.com foods-for-lowering-cholesterol.blogspot.com/
No comments:
Post a Comment