What is cholesterol?
Cholesterol is a soft, fat-like, waxy substance only found in animal
products. Too much cholesterol leads to a build-up of fatty materials
and debris (called plaque) on the walls of the arteries supplying blood
to the heart and other organs. Some cholesterol is needed by the body.
In fact, cholesterol plays a role in normal body functions, including
the formation of cell walls, production of hormones, and manufacture of
bile acids, which are needed for digestion. Because the liver has the
ability to make all the cholesterol our bodies need, there is no need
for extra cholesterol in the diet.
High blood cholesterol = increased risk for heart disease (which can lead to heart attack or stroke)
Plaque can narrow the passageway inside the artery and block the flow
of blood to the heart muscle, causing a heart attack. You can reduce
your risk by eating foods low in total fat, saturated fat, and
cholesterol. Including foods that contain unsaturated fats, exercising
regularly, and losing weight, if needed, can also reduce your heart
risks.
Foods That Lower Cholesterol Naturally
-
Trans fatty acids are found naturally in animal products, snack
foods, and baked goods. Check the ingredient list on the label; if it
lists partially hydrogenated oils, the product contains trans fats.
Unsaturated fat is liquid at room temperature and comes from plants.
Some sources of unsaturated fats include olive oil, canola oil, peanut
oil, safflower oil, sunflower oil, and corn oil.
-
- Limit cholesterol found in food to 200 milligrams (mg) or less
per day. Foods high in cholesterol include egg yolks (one egg yolk has
about 212 mg of cholesterol), fatty meat, whole milk, cheese, shrimp,
lobster, and crab. Buy leaner cuts of meat, trim all visible fat, and
take the skin off the chicken or turkey.
-
- Choose foods high in starch and fiber such as whole grain breads, cereals, pasta, rice, fruits, and vegetables.
-
- A dietary fiber goal is 25 grams a day for women and 38 grams a
day for men, with at least half of those grams being soluble fiber. Good
sources of soluble fiber include fruits, vegetables, oatmeal, oatbran,
beans, peas, and barley.
- Eat a variety of foods to get all the nutrients you need. For a
tasty and healthy diet, try to eat more than five servings of fruits and
vegetables per day. Try to consume at least 2 servings of low-fat or
fat-free dairy products daily, e.g., low-fat yogurt or skim milk.
- Try to include two fish meals per week (salmon, mackerel, trout,
herring, sardines). These fish are a good source of omega-3 fatty
acids, which can help lower your risk of heart disease. Other sources of
omega-3 fatty acids are flaxseed, walnuts, Brazil nuts, hazelnuts,
pecans, and spinach.
- Try to include at least 2 meatless meals per week.
- Try to include 2 grams of plant stanols/sterols per day. Plant
stanols/sterols are derived from plants. Examples include fortified
margarines, juice, and vegetable oils.
- Achieve and maintain a healthy body weight.
- Engage in moderate activity most days of the week. The American
Heart Association recommends physical activity up to 30 minutes per day,
or 60 minutes if you are trying to lose weight.
https://www.pritikin.com/your-health/health-benefits/lower-cholestero
One type of fat – omega-3 fatty acids – has been shown to protect
against heart disease. Good sources are cold-water fish like salmon,
mackerel, halibut, trout, herring, and sardines.
To help you translate the above guidelines into daily food planning, here are key guidelines:
Select nonfat dairy foods only, 2 servings daily.
Limit your intake of meat, poultry, and fish to no more than 3.5 to 4
ounces per day. From the choices below, which are listed from best to
poor, try to select almost always from the top.
Best Choice: Omega-3-rich fish, such as salmon,
sardines, herring, mackerel, and trout. Choose at least 2 times weekly.
If you’re using canned fish, such as canned sardines, select
very-low-sodium or no-salt-added varieties.
Good Choice: Most other fish, plus shelled mollusks (clams, oysters, mussels, scallops).
Satisfactory Choices:
Crustaceans (shrimp, crab, lobster, crawfish)
Poultry (white meat, skinless)
Game Meat (bison, venison, elk, ostrich), optimally free-range and grass-fed
Poor Choice: Red meat (beef, pork, lamb, veal, goat). For all red meat choices, select cuts that are under 30% fat.
- Red meats are the least desirable choice because they not only
tend to have the highest proportion of saturated fats, they are also
higher in heme iron, which likely raises the risk of type 2 diabetes and
colo-rectal cancer. Red meats also alter the gut’s microbiome, which
recent research indicates may raise cardiovascular disease risk.
-
2. Eat a lot more fiber-rich foods (especially soluble fiber from foods like beans, oats, barley, fruits, and vegetables).
Foods naturally rich in soluble fiber have proven particularly good
at lowering cholesterol. Excellent sources include oats, oat bran,
barley, peas, yams, sweet potatoes and other potatoes, as well as
legumes or beans, such as pinto beans, black beans, garbanzo beans, and
peas. Vegetables rich in soluble fiber include carrots, Brussels
sprouts, beets, okra, and eggplant. Good fruit sources are berries,
passion fruit, oranges, pears, apricots, nectarines, and apples.
-
. Choose protein-rich plant foods (such as legumes or beans, nuts, and seeds) over meat.
Common legumes include lentils, peas, and beans, such as pinto beans,
red beans, white beans, and soybeans. They’re full of nutritional
riches and are a very healthy, protein-packed alternative to meat.
Legumes help lower total cholesterol, LDL cholesterol, blood sugar, and
insulin levels, and may even lower cancer risk.
Nuts and seeds have been proven to modestly lower LDL cholesterol
levels. To avoid blood-pressure-raising salt, choose raw or dry-roasted,
unsalted varieties. To avoid gaining weight, don’t eat more than 1
ounce daily since nuts and seeds are dense with calories (averaging
about 175 calories per ounce).
4. Lose as much excess weight as possible.
Losing excess weight is beneficial for all sorts of reasons, from
improving your cholesterol profile to preventing diseases epidemic in
industrialized societies, including type 2 diabetes, high blood
pressure, heart attacks, strokes, gout, and many types of cancer.
Do keep in mind that it’s important to limit fat intake, even
so-called “good” fats like olive oil, because any fat is dense with
calories, which means heavy consumption can easily lead to a heavy body.
-
5.Take plant sterol supplements. ( I gave bottle of that, for skin and is also for this)
Sterols are naturally occurring substances found in plants. A daily
intake of 1 to 2 grams of plant sterols has been shown to lower LDL
cholesterol levels. Your best choice is supplements, such as CholestOff
(by Nature Made), because they do not have the calories, sugar, trans
fats, and/or salt of many foods enriched with plant sterols.
-
6. Take psyllium (such as Metamucil). (One I have that I put in coffee and you dont like)
Psyllium husks are seed grains sold as a soluble fiber supplement and
laxative. Metamucil is the best known brand, but psyllium is also
available in less expensive store brands. Studies have shown that 9 to
10 grams daily of psyllium, the equivalent of about 3 teaspoons daily of
Sugar-Free Metamucil, reduced LDL levels.
To get the cholesterol-lowering benefit, take 1 teaspoon with water no more than 15 to 30 minutes before a meal.
1. Oats
If you're looking to lower your cholesterol, the key may be simply
changing your morning meal. Switching up your breakfast to contain two
servings of oats can lower LDL cholesterol (the bad kind) by 5.3% in
only 6 weeks. The key to this cholesterol buster is beta-glucan, a
substance in oats that absorbs LDL, which your body then
excretes. Banish bland oats with this
dessert-worthy ginergersnap oatmeal recipe.
3. Salmon & fatty fish
Omega-3 fats are one of the natural health wonders of the world and have been shown to ward off heart disease,
dementia,
and many other diseases. Now these fatty acids can add yet another
health benefit to their repertoire: lowering cholesterol. According to
research from Loma Linda University, replacing saturated fats with
omega-3s like those found in salmon, sardines, and herring can raise
good cholesterol as much as 4%. (Here's everything you need to know
about
buying the healthiest fish possible.)
4. Nuts
If you're looking to lower cholesterol levels, research shows that you should get cracking! In a study published by the
American Journal of Clinical Nutrition,
people who noshed on 1.5 ounces of whole walnuts 6 days a week for 1
month lowered their total cholesterol by 5.4% and LDL cholesterol by
9.3%. Almonds and cashews are other good options. However, while nuts
are heart healthy, they're also high in calories, so practice portion
control—1.5 ounces is about a shot glass and a half. Use a shot glass to
measure out your portion so you can see exactly how it looks.
5. Tea
Photo by gojack/Getty Images
While tea has become well known for its cancer-fighting antioxidants,
it is also a great defense against LDL cholesterol levels. According to
research conducted with the USDA, black tea has been shown to reduce
blood lipids by up to 10% in only 3 weeks. These findings were concluded
in a larger study of how tea may also help reduce the risk of coronary
heart disease. (Here's
how to make the perfect cup of tea every time.)
6. Beans
Beans, beans—they really are good for your heart. Researchers at Arizona
State University Polytechnic found that adding ½ cup of beans to soup
lowers total cholesterol, including LDL, by up to 8%. The key to this
heart-healthy food is its abundance of fiber, which has been shown to
slow the rate and amount of absorption of cholesterol in certain foods.
Try black, kidney, or pinto beans; each supplies about one-third of your
daily fiber needs.
9. Garlic
Aside from adding zing to almost any dish, garlic has been found to
lower cholesterol, prevent blood clots, reduce blood pressure, and
protect against infections. Now research finds that it helps stop
artery-clogging plaque at its earliest stage by keeping cholesterol
particles from sticking to artery walls. Try for two to four fresh
cloves a day.
11. Spinach
This popular green contains lots of lutein, the sunshine-yellow pigment
found in dark green leafy vegetables and egg yolks. Lutein already has a
"golden" reputation for guarding against age-related
macular degeneration,
a leading cause of blindness. Now research suggests that just ½ cup of a
lutein-rich food daily also guards against heart attacks by helping
artery walls "shrug off" cholesterol invaders that cause clogging. Look
for bags of baby spinach leaves that you can use for salads or pop in
the microwave for a quick side dish.
These general guidelines provide basic information to help you start
lowering your cholesterol until your appointment with a registered
dietitian, the nutrition expert. Eating healthy often means making
changes in your current eating habits. A registered dietitian can
provide in-depth personalized nutrition education to help you develop a
personal action plan.
http://my.clevelandclinic.org/health/diseases_conditions/hic_Cholesterol/hic_How_to_Lower_Your_Cholesterol
What is cholesterol?
Cholesterol is a soft, fat-like, waxy substance only found in animal
products. Too much cholesterol leads to a build-up of fatty materials
and debris (called plaque) on the walls of the arteries supplying blood
to the heart and other organs. Some cholesterol is needed by the body.
In fact, cholesterol plays a role in normal body functions, including
the formation of cell walls, production of hormones, and manufacture of
bile acids, which are needed for digestion. Because the liver has the
ability to make all the cholesterol our bodies need, there is no need
for extra cholesterol in the diet.
High blood cholesterol = increased risk for heart disease (which can lead to heart attack or stroke)
Plaque can narrow the passageway inside the artery and block the flow
of blood to the heart muscle, causing a heart attack. You can reduce
your risk by eating foods low in total fat, saturated fat, and
cholesterol. Including foods that contain unsaturated fats, exercising
regularly, and losing weight, if needed, can also reduce your heart
risks.
What do the numbers mean?
Blood cholesterol levels are measured by a blood test called a lipid
profile. The lipid profile measures total cholesterol, triglycerides,
high-density lipoproteins (HDL—the “good” cholesterol)* and low-density
lipoprotein (LDL—the “bad” cholesterol).**
- Saturated fat is usually solid at room temperature and comes from
animal fats, coconut, and palm oils. Some sources of saturated fat
include butter and lard.
Trans fatty acids are found naturally in animal products, snack
foods, and baked goods. Check the ingredient list on the label; if it
lists partially hydrogenated oils, the product contains trans fats.
Unsaturated fat is liquid at room temperature and comes from plants.
Some sources of unsaturated fats include olive oil, canola oil, peanut
oil, safflower oil, sunflower oil, and corn oil.
- Limit cholesterol found in food to 200 milligrams (mg) or less
per day. Foods high in cholesterol include egg yolks (one egg yolk has
about 212 mg of cholesterol), fatty meat, whole milk, cheese, shrimp,
lobster, and crab. Buy leaner cuts of meat, trim all visible fat, and
take the skin off the chicken or turkey.
- Choose foods high in starch and fiber such as whole grain breads, cereals, pasta, rice, fruits, and vegetables.
- A dietary fiber goal is 25 grams a day for women and 38 grams a
day for men, with at least half of those grams being soluble fiber. Good
sources of soluble fiber include fruits, vegetables, oatmeal, oatbran,
beans, peas, and barley.
- Eat a variety of foods to get all the nutrients you need. For a
tasty and healthy diet, try to eat more than five servings of fruits and
vegetables per day. Try to consume at least 2 servings of low-fat or
fat-free dairy products daily, e.g., low-fat yogurt or skim milk.
-
- Try to include two fish meals per week (salmon, mackerel, trout,
herring, sardines). These fish are a good source of omega-3 fatty
acids, which can help lower your risk of heart disease. Other sources of
omega-3 fatty acids are flaxseed, walnuts, Brazil nuts, hazelnuts,
pecans, and spinach.
- Try to include at least 2 meatless meals per week.
-
- Try to include 2 grams of plant stanols/sterols per day. Plant
stanols/sterols are derived from plants. Examples include fortified
margarines, juice, and vegetable oils.
- Achieve and maintain a healthy body weight.
- Engage in moderate activity most days of the week. The American
Heart Association recommends physical activity up to 30 minutes per day,
or 60 minutes if you are trying to lose weight.
One type of fat – omega-3 fatty acids – has been shown to protect
against heart disease. Good sources are cold-water fish like salmon,
mackerel, halibut, trout, herring, and sardines.
To help you translate the above guidelines into daily food planning, here are key guidelines:
Select nonfat dairy foods only, 2 servings daily.
Limit your intake of meat, poultry, and fish to no more than 3.5 to 4
ounces per day. From the choices below, which are listed from best to
poor, try to select almost always from the top.
Best Choice: Omega-3-rich fish, such as salmon,
sardines, herring, mackerel, and trout. Choose at least 2 times weekly.
If you’re using canned fish, such as canned sardines, select
very-low-sodium or no-salt-added varieties.
Foods That Lower Cholesterol Naturally
- Saturated fat is usually solid at room temperature and comes from
animal fats, coconut, and palm oils. Some sources of saturated fat
include butter and lard.
Trans fatty acids are found naturally in animal products, snack
foods, and baked goods. Check the ingredient list on the label; if it
lists partially hydrogenated oils, the product contains trans fats.
Unsaturated fat is liquid at room temperature and comes from plants.
Some sources of unsaturated fats include olive oil, canola oil, peanut
oil, safflower oil, sunflower oil, and corn oil.
- Limit cholesterol found in food to 200 milligrams (mg) or less
per day. Foods high in cholesterol include egg yolks (one egg yolk has
about 212 mg of cholesterol), fatty meat, whole milk, cheese, shrimp,
lobster, and crab. Buy leaner cuts of meat, trim all visible fat, and
take the skin off the chicken or turkey.
- Choose foods high in starch and fiber such as whole grain breads, cereals, pasta, rice, fruits, and vegetables.
- A dietary fiber goal is 25 grams a day for women and 38 grams a
day for men, with at least half of those grams being soluble fiber. Good
sources of soluble fiber include fruits, vegetables, oatmeal, oatbran,
beans, peas, and barley.
- Eat a variety of foods to get all the nutrients you need. For a
tasty and healthy diet, try to eat more than five servings of fruits and
vegetables per day. Try to consume at least 2 servings of low-fat or
fat-free dairy products daily, e.g., low-fat yogurt or skim milk.
- Try to include two fish meals per week (salmon, mackerel, trout,
herring, sardines). These fish are a good source of omega-3 fatty
acids, which can help lower your risk of heart disease. Other sources of
omega-3 fatty acids are flaxseed, walnuts, Brazil nuts, hazelnuts,
pecans, and spinach.
- Try to include at least 2 meatless meals per week.
- Try to include 2 grams of plant stanols/sterols per day. Plant
stanols/sterols are derived from plants. Examples include fortified
margarines, juice, and vegetable oils.
- Achieve and maintain a healthy body weight.
- Engage in moderate activity most days of the week. The American
Heart Association recommends physical activity up to 30 minutes per day,
or 60 minutes if you are trying to lose weight.
https://www.pritikin.com/your-health/health-benefits/lower-cholesterol/1468-7-tips-for-improving-your-ldl-cholesterol.htmlOne type of fat – omega-3 fatty acids – has been shown to protect
against heart disease. Good sources are cold-water fish like salmon,
mackerel, halibut, trout, herring, and sardines.
To help you translate the above guidelines into daily food planning, here are key guidelines:
Select nonfat dairy foods only, 2 servings daily.
Limit your intake of meat, poultry, and fish to no more than 3.5 to 4
ounces per day. From the choices below, which are listed from best to
poor, try to select almost always from the top.
Best Choice: Omega-3-rich fish, such as salmon,
sardines, herring, mackerel, and trout. Choose at least 2 times weekly.
If you’re using canned fish, such as canned sardines, select
very-low-sodium or no-salt-added varieties.
Good Choice: Most other fish, plus shelled mollusks (clams, oysters, mussels, scallops).
Satisfactory Choices:
Crustaceans (shrimp, crab, lobster, crawfish)
Poultry (white meat, skinless)
Game Meat (bison, venison, elk, ostrich), optimally free-range and grass-fed
Poor Choice: Red meat (beef, pork, lamb, veal, goat). For all red meat choices, select cuts that are under 30% fat.
- Red meats are the least desirable choice because they not only
tend to have the highest proportion of saturated fats, they are also
higher in heme iron, which likely raises the risk of type 2 diabetes and
colo-rectal cancer. Red meats also alter the gut’s microbiome, which
recent research indicates may raise cardiovascular disease risk.
-
Eat a lot more fiber-rich foods (especially soluble fiber from foods like beans, oats, barley, fruits, and vegetables).
Foods naturally rich in soluble fiber have proven particularly good
at lowering cholesterol. Excellent sources include oats, oat bran,
barley, peas, yams, sweet potatoes and other potatoes, as well as
legumes or beans, such as pinto beans, black beans, garbanzo beans, and
peas. Vegetables rich in soluble fiber include carrots, Brussels
sprouts, beets, okra, and eggplant. Good fruit sources are berries,
passion fruit, oranges, pears, apricots, nectarines, and apples.
Choose protein-rich plant foods (such as legumes or beans, nuts, and seeds) over meat.
Common legumes include lentils, peas, and beans, such as pinto beans,
red beans, white beans, and soybeans. They’re full of nutritional
riches and are a very healthy, protein-packed alternative to meat.
Legumes help lower total cholesterol, LDL cholesterol, blood sugar, and
insulin levels, and may even lower cancer risk.
Nuts and seeds have been proven to modestly lower LDL cholesterol
levels. To avoid blood-pressure-raising salt, choose raw or dry-roasted,
unsalted varieties. To avoid gaining weight, don’t eat more than 1
ounce daily since nuts and seeds are dense with calories (averaging
about 175 calories per ounce).
Lose as much excess weight as possible.
Losing excess weight is beneficial for all sorts of reasons, from
improving your cholesterol profile to preventing diseases epidemic in
industrialized societies, including type 2 diabetes, high blood
pressure, heart attacks, strokes, gout, and many types of cancer.
Do keep in mind that it’s important to limit fat intake, even
so-called “good” fats like olive oil, because any fat is dense with
calories, which means heavy consumption can easily lead to a heavy body.
Take plant sterol supplements. ( I gave bottle of that, for skin and is also for this)
Sterols are naturally occurring substances found in plants. A daily
intake of 1 to 2 grams of plant sterols has been shown to lower LDL
cholesterol levels. Your best choice is supplements, such as CholestOff
(by Nature Made), because they do not have the calories, sugar, trans
fats, and/or salt of many foods enriched with plant sterols.
Take psyllium (such as Metamucil). (One I have that I put in coffee and you dont like)
Psyllium husks are seed grains sold as a soluble fiber supplement and
laxative. Metamucil is the best known brand, but psyllium is also
available in less expensive store brands. Studies have shown that 9 to
10 grams daily of psyllium, the equivalent of about 3 teaspoons daily of
Sugar-Free Metamucil, reduced LDL levels.
To get the cholesterol-lowering benefit, take 1 teaspoon with water no more than 15 to 30 minutes before a meal.
Oats
If you're looking to lower your cholesterol, the key may be simply
changing your morning meal. Switching up your breakfast to contain two
servings of oats can lower LDL cholesterol (the bad kind) by 5.3% in
only 6 weeks. The key to this cholesterol buster is beta-glucan, a
substance in oats that absorbs LDL, which your body then
excretes. Banish bland oats with this
dessert-worthy ginergersnap oatmeal recipe.
Salmon & fatty fish
Omega-3 fats are one of the natural health wonders of the world and have been shown to ward off heart disease,
dementia,
and many other diseases. Now these fatty acids can add yet another
health benefit to their repertoire: lowering cholesterol. According to
research from Loma Linda University, replacing saturated fats with
omega-3s like those found in salmon, sardines, and herring can raise
good cholesterol as much as 4%. (Here's everything you need to know
about
buying the healthiest fish possible.)
Nuts
If you're looking to lower cholesterol levels, research shows that you should get cracking! In a study published by the
American Journal of Clinical Nutrition,
people who noshed on 1.5 ounces of whole walnuts 6 days a week for 1
month lowered their total cholesterol by 5.4% and LDL cholesterol by
9.3%. Almonds and cashews are other good options. However, while nuts
are heart healthy, they're also high in calories, so practice portion
control—1.5 ounces is about a shot glass and a half. Use a shot glass to
measure out your portion so you can see exactly how it looks.
Foods That Lower Cholesterol Naturally
- Saturated fat is usually solid at room temperature and comes from
animal fats, coconut, and palm oils. Some sources of saturated fat
include butter and lard.
Trans fatty acids are found naturally in animal products, snack
foods, and baked goods. Check the ingredient list on the label; if it
lists partially hydrogenated oils, the product contains trans fats.
Unsaturated fat is liquid at room temperature and comes from plants.
Some sources of unsaturated fats include olive oil, canola oil, peanut
oil, safflower oil, sunflower oil, and corn oil.
- Limit cholesterol found in food to 200 milligrams (mg) or less
per day. Foods high in cholesterol include egg yolks (one egg yolk has
about 212 mg of cholesterol), fatty meat, whole milk, cheese, shrimp,
lobster, and crab. Buy leaner cuts of meat, trim all visible fat, and
take the skin off the chicken or turkey.
- Choose foods high in starch and fiber such as whole grain breads, cereals, pasta, rice, fruits, and vegetables.
- A dietary fiber goal is 25 grams a day for women and 38 grams a
day for men, with at least half of those grams being soluble fiber. Good
sources of soluble fiber include fruits, vegetables, oatmeal, oatbran,
beans, peas, and barley.
- Eat a variety of foods to get all the nutrients you need. For a
tasty and healthy diet, try to eat more than five servings of fruits and
vegetables per day. Try to consume at least 2 servings of low-fat or
fat-free dairy products daily, e.g., low-fat yogurt or skim milk.
- Try to include two fish meals per week (salmon, mackerel, trout,
herring, sardines). These fish are a good source of omega-3 fatty
acids, which can help lower your risk of heart disease. Other sources of
omega-3 fatty acids are flaxseed, walnuts, Brazil nuts, hazelnuts,
pecans, and spinach.
- Try to include at least 2 meatless meals per week.
- Try to include 2 grams of plant stanols/sterols per day. Plant
stanols/sterols are derived from plants. Examples include fortified
margarines, juice, and vegetable oils.
- Achieve and maintain a healthy body weight.
- Engage in moderate activity most days of the week. The American
Heart Association recommends physical activity up to 30 minutes per day,
or 60 minutes if you are trying to lose weight.
https://www.pritikin.com/your-health/health-benefits/lower-cholesterol/1468-7-tips-for-improving-your-ldl-cholesterol.htmlOne type of fat – omega-3 fatty acids – has been shown to protect
against heart disease. Good sources are cold-water fish like salmon,
mackerel, halibut, trout, herring, and sardines.
To help you translate the above guidelines into daily food planning, here are key guidelines:
Select nonfat dairy foods only, 2 servings daily.
Limit your intake of meat, poultry, and fish to no more than 3.5 to 4
ounces per day. From the choices below, which are listed from best to
poor, try to select almost always from the top.
Best Choice: Omega-3-rich fish, such as salmon,
sardines, herring, mackerel, and trout. Choose at least 2 times weekly.
If you’re using canned fish, such as canned sardines, select
very-low-sodium or no-salt-added varieties.
Good Choice: Most other fish, plus shelled mollusks (clams, oysters, mussels, scallops).
Satisfactory Choices:
Crustaceans (shrimp, crab, lobster, crawfish)
Poultry (white meat, skinless)
Game Meat (bison, venison, elk, ostrich), optimally free-range and grass-fed
Poor Choice: Red meat (beef, pork, lamb, veal, goat). For all red meat choices, select cuts that are under 30% fat.
- Red meats are the least desirable choice because they not only
tend to have the highest proportion of saturated fats, they are also
higher in heme iron, which likely raises the risk of type 2 diabetes and
colo-rectal cancer. Red meats also alter the gut’s microbiome, which
recent research indicates may raise cardiovascular disease risk.
-
2. Eat a lot more fiber-rich foods (especially soluble fiber from foods like beans, oats, barley, fruits, and vegetables).
Foods naturally rich in soluble fiber have proven particularly good
at lowering cholesterol. Excellent sources include oats, oat bran,
barley, peas, yams, sweet potatoes and other potatoes, as well as
legumes or beans, such as pinto beans, black beans, garbanzo beans, and
peas. Vegetables rich in soluble fiber include carrots, Brussels
sprouts, beets, okra, and eggplant. Good fruit sources are berries,
passion fruit, oranges, pears, apricots, nectarines, and apples.
-
3. Choose protein-rich plant foods (such as legumes or beans, nuts, and seeds) over meat.
Common legumes include lentils, peas, and beans, such as pinto beans,
red beans, white beans, and soybeans. They’re full of nutritional
riches and are a very healthy, protein-packed alternative to meat.
Legumes help lower total cholesterol, LDL cholesterol, blood sugar, and
insulin levels, and may even lower cancer risk.
Nuts and seeds have been proven to modestly lower LDL cholesterol
levels. To avoid blood-pressure-raising salt, choose raw or dry-roasted,
unsalted varieties. To avoid gaining weight, don’t eat more than 1
ounce daily since nuts and seeds are dense with calories (averaging
about 175 calories per ounce).
4. Lose as much excess weight as possible.
Losing excess weight is beneficial for all sorts of reasons, from
improving your cholesterol profile to preventing diseases epidemic in
industrialized societies, including type 2 diabetes, high blood
pressure, heart attacks, strokes, gout, and many types of cancer.
Do keep in mind that it’s important to limit fat intake, even
so-called “good” fats like olive oil, because any fat is dense with
calories, which means heavy consumption can easily lead to a heavy body.
-
5.Take plant sterol supplements. ( I gave bottle of that, for skin and is also for this)
Sterols are naturally occurring substances found in plants. A daily
intake of 1 to 2 grams of plant sterols has been shown to lower LDL
cholesterol levels. Your best choice is supplements, such as CholestOff
(by Nature Made), because they do not have the calories, sugar, trans
fats, and/or salt of many foods enriched with plant sterols.
-
6. Take psyllium (such as Metamucil). (One I have that I put in coffee and you dont like)
Psyllium husks are seed grains sold as a soluble fiber supplement and
laxative. Metamucil is the best known brand, but psyllium is also
available in less expensive store brands. Studies have shown that 9 to
10 grams daily of psyllium, the equivalent of about 3 teaspoons daily of
Sugar-Free Metamucil, reduced LDL levels.
To get the cholesterol-lowering benefit, take 1 teaspoon with water no more than 15 to 30 minutes before a meal.
1. Oats
If you're looking to lower your cholesterol, the key may be simply
changing your morning meal. Switching up your breakfast to contain two
servings of oats can lower LDL cholesterol (the bad kind) by 5.3% in
only 6 weeks. The key to this cholesterol buster is beta-glucan, a
substance in oats that absorbs LDL, which your body then
excretes. Banish bland oats with this
dessert-worthy ginergersnap oatmeal recipe.
3. Salmon & fatty fish
Omega-3 fats are one of the natural health wonders of the world and have been shown to ward off heart disease,
dementia,
and many other diseases. Now these fatty acids can add yet another
health benefit to their repertoire: lowering cholesterol. According to
research from Loma Linda University, replacing saturated fats with
omega-3s like those found in salmon, sardines, and herring can raise
good cholesterol as much as 4%. (Here's everything you need to know
about
buying the healthiest fish possible.)
4. Nuts
If you're looking to lower cholesterol levels, research shows that you should get cracking! In a study published by the
American Journal of Clinical Nutrition,
people who noshed on 1.5 ounces of whole walnuts 6 days a week for 1
month lowered their total cholesterol by 5.4% and LDL cholesterol by
9.3%. Almonds and cashews are other good options. However, while nuts
are heart healthy, they're also high in calories, so practice portion
control—1.5 ounces is about a shot glass and a half. Use a shot glass to
measure out your portion so you can see exactly how it looks.
Tea
Photo by gojack/Getty Images
While tea has become well known for its cancer-fighting antioxidants,
it is also a great defense against LDL cholesterol levels. According to
research conducted with the USDA, black tea has been shown to reduce
blood lipids by up to 10% in only 3 weeks. These findings were concluded
in a larger study of how tea may also help reduce the risk of coronary
heart disease. (Here's
how to make the perfect cup of tea every time.)
Beans
Beans, beans—they really are good for your heart. Researchers at Arizona
State University Polytechnic found that adding ½ cup of beans to soup
lowers total cholesterol, including LDL, by up to 8%. The key to this
heart-healthy food is its abundance of fiber, which has been shown to
slow the rate and amount of absorption of cholesterol in certain foods.
Try black, kidney, or pinto beans; each supplies about one-third of your
daily fiber needs.
Garlic
Aside from adding zing to almost any dish, garlic has been found to
lower cholesterol, prevent blood clots, reduce blood pressure, and
protect against infections. Now research finds that it helps stop
artery-clogging plaque at its earliest stage by keeping cholesterol
particles from sticking to artery walls. Try for two to four fresh
cloves a day.
Spinach
This popular green contains lots of lutein, the sunshine-yellow pigment
found in dark green leafy vegetables and egg yolks. Lutein already has a
"golden" reputation for guarding against age-related
macular degeneration,
a leading cause of blindness. Now research suggests that just ½ cup of a
lutein-rich food daily also guards against heart attacks by helping
artery walls "shrug off" cholesterol invaders that cause clogging. Look
for bags of baby spinach leaves that you can use for salads or pop in
the microwave for a quick side dish.
High levels of LDL lipoproteins (the “bad” cholesterol) are linked to an increased risk of heart disease.
Cancer is a very serious disease that is characterized by uncontrolled growth of abnormal cells.
Osteoarthritis is a common health problem.
Gingerol, the bioactive substance in fresh ginger, can help lower the risk of infections.
Ginger has been shown to be effective against exercise-induced muscle pain.
Chronic indigestion (dyspepsia) is characterized by recurrent pain and discomfort in the upper part of the stomach.
