The "bad" cholesterol (also known as LDL - low density lipoprotein) can be lowered by soluble fiber which is contained by oatmeal. Brussels sprouts, kidney beans, pears, apples, prunes, barley and psyllium are also foods that contain a heavy amount of soluble fiber. 5-10 grams of soluble fiber per day should decrease your LDL cholesterol by almost five percent. 4.5 grams of fiber can be provided by simply eating about 1.5 cups of cooked oatmeal, this being more than enough to lower your cholesterol. You can mix it up a bit, try cold cereal made with oat bran or oatmeal.
Almonds, walnuts and more
Recent studies have shown that blood cholesterol can be significantly reduced by walnuts. Walnuts also help keep blood vessels elastic and healthy probably because their rich content in polyunsaturated fatty acids. Similar effects appear to have almonds and result in a marked improvement in the first four weeks. You may even reduce the LDL cholesterol level by about 12 percent with a cholesterol lowering diet in which 20 percent of the calories come from walnuts. 20 percent of the total calories for the day (1200 calories) means about 240 calories which leads to a little less than 1/3 of a cup of walnuts.
Omega-3 fatty acids and fish
Also helping the heart by reducing blood pressure and the risk of blood clots, omega-3 fatty acids are mostly noted for their triglyceride-lowering effects. Fish oil or omega-3 fatty acid significantly reduces the risk of sudden death in people who have already had heart attacks. At least two servings of fish a week are recommended. Mackerel, lake trout, sardines, salmon and albacore tuna contain the highest levels of omega-3 fatty acids. The heart-healthy benefits of fish are maintained by baking or grilling. We have learnt that the Hoki fish is the purest most potent source of omega 3. This is largely because they swim the pristine oceans of the deep waters of southern New Zealand. We all know how pristine that country is.
Foods fortified with plant stanols or sterols
The levels of triglycerides or the HDL cholesterol (good high density lipoprotein) are not affected by plant stanols or sterols, and besides this, they do not interfere with the absorption of certain fat-soluble vitamins like A, E, K and D. For example, the consumption of orange juice fortified with plant sterols or margarines can help reduce the "bad" cholesterol level with more than 10%. At least 2 grams of daily plant sterols are needed for visible results. This leads to about 8-ounce servings of plant sterol-fortified orange juice a day.
Jean Helmet is a content editor who focuses on a wide array of niche health topics. Her latest website - cholesterol-product-we-use.com Natural Cholesterol Supplement focuses on cholesterol as a whole, and in partcular, a natural product our editors personally use with excellent health results known as - cholesterol-product-we-use.com Cholest-Natural
Be sure to check out our cholesterol-product-we-use.com cholesterol product of choice, it is the natural supplement we use and recommend to friends and family, and have done for over 3 years.
No comments:
Post a Comment