|
Five Foods Help Lower Cholesterol |
 |
|||
|
Are you one of the 105 million Americans having trouble keeping their
cholesterol under control? Whether you’re trying to avoid going on
medicine or you’re already taking it, there are specific foods you can
eat to help lower your total cholesterol, LDL (“bad”) and
triglycerides and raise your HDL (“good”). Some of them may already
be in your kitchen cupboard.
Cholesterol Lowering Foods
The first dietary step in normalizing your cholesterol is to reduce, but not eliminate, sources of fat and cholesterol. Saturated and trans-fats are the most artery clogging and can be found in red meat, fried and snack foods, commercially prepared baked goods, stick margarines and shortening. Increasing your fiber intake to 30-35 grams also makes an impact. Remember, daily exercise goes hand-in-hand with nutrition in dramatically improving your numbers. The next dietary step is incorporating heart healthy foods into your meals. Here are five cardiac all-stars. Oats. Oatmeal and oat bran contain soluble fiber, which lowers LDL cholesterol by binding it and reducing absorption from the intestines. Five to ten grams of soluble fiber daily can decrease your LDL level by five percent which translates into a ten percent drop in heart disease risk. Other sources of soluble fiber include beans, peas, apples, pears, carrots and barley. Nuts. Several recent studies concluded that an ounce of nuts (a small handful) three to five times a week reduces the risk of heart disease by at least 30 percent, type II diabetes by 20 percent and lowers LDL by five to ten percent. Even though walnuts, pecans, almonds and macadamias are typically used in research, all nuts have the same general composition, so the health benefits probably extend to other types as well. Seafood. Not only does fish oil increase HDL, it lowers LDL, triglycerides and blood pressure. It also keeps your heart in a regular rhythm, reduces blood clot formation and counters inflammation. Eat two weekly servings of omega-3 rich fish such as wild Alaskan salmon, albacore tuna, trout, mackerel, sardines and herring. If you’re not a seafood lover, then consider taking a fish oil supplement daily. Flaxseed. With benefits similar to nuts, the fiber and omega-3 fatty acids in flaxseed make it a staple in a cholesterol lowering diet. Inexpensive and versatile, flaxseed is easy to use; however, it needs to be ground in order for your body to absorb it. Gradually incorporate 1 tablespoon of ground flax twice daily by sprinkling it on peanut butter toast or oatmeal, mixing it in yogurt or adding it to smoothies. Soy. Soy protein helps lower LDL cholesterol and triglycerides, especially when substituted for animal protein. A daily minimum of 25 grams of soy protein is recommended for cardio protection. Experiment with soy products by topping a mixed green salad with soy nuts, making a fruit smoothie with vanilla soy milk or substituting green soy beans for other types of beans in soup and chili.
Dietary changes and exercise are two essential ingredients in the
recipe for improving your cardiac numbers. Whether you’re taking
medicine or not, eating a low-fat, high fiber diet that includes
specific heart healthy foods will enable you to get the low down on
cholesterol.
|
Wellness
Matters
Hot
Flashes
|
|||