Foods That Lower Cholesterol
April 3rd, 2008 Subscribe To Our Feed
Do you need to lower your cholesterol level? Do you feel that you may not be eating the best foods? This article will help you make better nutritional choices.
Experts agree that the most effective cholesterol lowering foods are those that have fiber, soy, fish oil or garlic. So here are some food suggestions that you can add to your diet for a better cholesterol level.
Soy Products
The isoflavones and soy protein content of soy products are responsible for their being considered foods that lower cholesterol. A daily intake of one to two ounces, or at least 25 grams, of soy will help you reduce your bad cholesterol (LDL) level by about 8%. Those with high cholesterol levels, around 260-300, who practice this habit were found to have reduced their level by 15-25%. Soy products include the following: soybeans, soymilk, soy flour and tofu. Some prefer the soy beverages and energy bars that are said to contain 10 to 20 grams of soy protein.
Rich Sources of Fiber
Foods, rich in fiber help lower cholesterol because, fiber, when inside the body is not entirely digested. Most fruits like strawberries, oranges, apples, melons and grapefruit are rich in fiber. Vegetables like squash, carrots, cabbage, beets, spinach or greens, broccoli and peas are just some of the rich sources of fiber. Oats and barley contain a soluble fiber call Beta Glucan which can also help lower cholesterol levels. Whole grain foods are are healthy because over-processed ones are stripped of their fiber content.
Fish
The omega-3 polyunsaturated fatty acids found in fish decrease the chances of blood clots. which can lead to heart attacks or strokes whilst help you achieve a good cholesterol level.
Garlic
Studies have confirmed garlic as being one of the foods that lower cholesterol. Odorless coated garlic tablets will give you the best effect. The small intestine should be able to absorb the garlic. The coating enables it to pass through digestion to the small intestine. Adding garlic to your food may not be as efficient. The sulfur compound in the garlic which makes it so helpful will be broken down in digestion.
Foods that lower cholesterol should be just a part of a whole regimen to achive and maintain healthy good cholesterol levels. Physical activities along with other lifestyle changes such as losing weight and giving up smoking will also help.
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Reducing Cholesterol To Improve Health
March 31st, 2008 Subscribe To Our Feed
There are a number of approaches to reducing cholesterol levels. Examples include drug therapy, stopping smoking, loseing weight and having an active life style. Or you could do what most individuals who have high blood cholesterol do - switch to a low cholesterol diet.
Diet and Cholesterol Reduction
One of the most effective changes someone with high cholesterol can make it to switch to eating a healthy diet - one that contains lots of fruits and vegetables and is rich in antioxidants.
Foods that are rich in fiber are also good for reducing cholesterol in the blood stream. Fiber absorbs the cholesterol which is then passed through the liver before being excreted out of the body. Wholewheat cereals, bread, rice and pasta are examples of high fiber starchy foods.
The human body needs a certain amount of fat which can be obtained from protein rich foods such as fish, meat nuts and pulses. But, for a diet aimed at reducing cholesterol, avoid foods that are highly saturated with fat such as butter, ice cream, mayonnaise and pastries. Instead substitute them with low fat alternatives or unsaturated fats.
Cholesterol Reducing Medications
Nowadays there are a number of drug therapies available. These include the statins, niacin, fibric acid derivatives and bile acid binding resins. The statins are the most effective and most popular form of medication.
As well as reducing cholesterol the following simple steps will help you improve your health overall:
Salt and Weight Reduction
Salt, as we all know, contains sodium which is associated with high blood pressure, heart diseases and strokes. Carrying excess weight is also a factor. An overweight or obese individual has more chance of having heart problems, circulatory problems and cancer. Reducing weight is also important in reducing cholesterol.
Exercising For Health
Exercise boosts the metabolic rate and also helps to keep the heart healthy as well as improving the stamina, strength and toning of the body.
Quit smoking
It will not only make you look better it will also make you live longer.
Relax
Stress is the number one contributor to poor health. Stress has an effect on the immune system. It increases the blood pressure, disrupts your eating and sleeping patterns and behavior. Although it doesn’t have a direct effect on your cholesterol level, if you can manage stress then your chances of staying healthy will increase.
Decrease Alcohol Consumption
Drinking too much alcohol raises the level of the triglycerides, which leads to high blood pressure, heart failure and an increase in calorie intake. Realy excessive drinking sprees can also lead to heart attack and stroke.
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