Cholesterol is significantly effected by the foods we choose to eat. Thus what we eat can improve our overall levels of cholesterol which greatly benefits our health and wellness let alone providing us with a healthy heart.
The categories we should be considering (we will highlight further down the page) are: nuts, grains, fruits, vegetables and certain oils all contain beneficial compounds that our body seeks. These compounds include; plant sterols, soluable fiber and monounsaturated fats. When each of these is included in a low saturated fat, lowe cholesterol diet, they can actually help to lower your risk of heart disease.
Let's take a look at some great choices
Almonds: Without question this family of nuts are the most researched with respect to providing a healthy diet plan. Just a handful of almonds (daily) can help reduce your LDL or bad cholesterol levels and could replace the need for taking drugs altogether.
Avocados: Avocados contain monounsaturated fat and beta-sitosterol which is a plant sterol providing a healthy alternative for humans. Just consuming a diet rich in Avocados for seven days may lower your total blood levels and thus improve your overall wellness.
Beans: Decades of studies have shown how powerful the simple but complex bean can be to promote a healthy heart. The University of Arizona State (ASU) found significant reductions in total LDL in people who simply added pinto beans to their daily diet. A recent study of over 15,000 middle aged men from all over the world showed that those who consumed the most legumes and beans reduced their risk of heart desease by eighty two percent.
Chocolate: Always nice to have one that is also appealing to the taste buds! Coca flavanols help reduce clotting and protest the arteries interior lining as well that feed the heart. Cocoa has also been shown to reduce LDL as well. Look for the chocolates that have plant sterols added. They are entering the market now.
Cinnamon: Probably the most exciting developments in research is Cinnamon. Research is finding that it may help reduce harmful fat in the blood stream and lessen the chance of blood clots from forming. In fact, the studies have shown that a small amount of cinnamon per day (1 teaspoon) can lower blood sugar tryglycerides, LDL and total overall cholesterol in diabetes.
Grapes: The wine industry has known for years that their little seeds turned grapes have far more potential than just fine wine. Grapes contain heart protective qualities in both the flesh and the skin. Phytochemicals such as resveatrol, cafelic acid, caftanric acid can be found in abundance in both white and red grape varieties. Drinking Concord grape juice can raise good cholesterol and slow down oxidation of the more harmful LDL in the arteries.
Oats: Over forty clinical studies covering four decades confirm oats' ability to fight heart disease. Eating just 3 Grams of souable fiber from oats daily basically 1.5 cups of coooked oatmeal will do it can lower your LDL levels.
Onions: Onions are used throughout our diet planning. This is a good thing as the allyl sulfides which are found in the onion decrease the tendency of blood clots to form and significantly lower LDL levels. The problem with the onion is that it is used too often with foods that are bad for your overall health and wellness but taste great when combined!
Pistachios: these little guys are loaded with four heart health substances: phytosterols, vitamin E and L, arginine and monounsaturated fat that can lower LDL while raising HDL. One two punch in our book!
Yogurt: consuming yogurt on a daily basis for 4-5 weeks can improve your LDL/HDL ratios. Research has also found that yogurt lowers homocysteine levels which is an inflammatory risk factor for heart disease.
So, in a nutshell (sorry couldn't resist) you have a short list above that if consumed on a regular basis could assist your overall health and wellness significantly. This isn't vodoo science or artifically induced to our food system. It is our food system. Nature at her best. Try designing them in. They don't ask for much and you do not have to take large quantities to see an impact. It's your health so you decide. We are here to help!
When you combine a healthy food list and a normalized exercise routine you are building a sustainable long lasting lifetyle that will combat the effects on unhealthy foods to our diet. Mother nature has the answers. We need to re-think our meal plans as best we can and insert a daily dosage of the above listed items.
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Fight cholesterol by changing the way you think and plan your meals and you will enjoy a much healthier life as you grow older.
