Useful Foods to Lower Cholesterol?

Author: Dr John Anne

Food plays an important role in managing the cholesterol level in your body. Apart from a well-managed lifestyle or proper medication, it is mandatory that you switch to fat-free, cholesterol-free healthy diet to manage the level of cholesterol. If you are suffering from high blood cholesterol problem, quite obviously you are having a high level of LDL; then you should consider about three important factors concerning your selection about food to lower cholesterol. These three factors are - saturated fat, trans fat, and cholesterol. It is advisable that you make your meal absolutely free from these three diet components.

Or else, at least limit the intake of these three diet components. This article enlightens you on the important food to lower cholesterol level in your body. You may add any of the following foods to your diet to manage your blood cholesterol.

Beans, Peas and Lentil

This is an appropriate food to lower cholesterol level. Beans, peas, and lentils consist of high soluble fiber, which effectively manages cholesterol level in your body. You can always prepare a colorful salad dishes using these nutritional substances, and keep yourself and your loved ones healthy. Apart from that, you may eat apples, carrots, barely, and oats to fulfill the need of soluble fiber.

Soy

It contains high protein. Isoflavones, naturally found in Soy products are believed to mimic the role of hormones that help in regulating cholesterol level in the body. If you really care about lowering your cholesterol level, it is a must that you take a minimum of 25gms of soy proteins as a part of your daily diet. You may take soy yogurt, soy burgers, ground soy, soy nuts, soy milk, tofu, and tempeh in your regular diet

Fish

Fish is an ideal food to lower cholesterol level. It meets the demands for omega 3, which is beneficial for lowering high blood cholesterol. It especially provides protection against LDL cholesterol. Omega 3 fatty acids are commonly found in mackerel, salmon, herring, sardines, tuna, and halibut. Fishes are the perfect option for getting omega 3, but you may also opt in walnuts, flax seeds, or almonds, to have the same benefits.

Olive Oil

Mono-saturated fats can effectively lower the level of high blood cholesterol, especially 'bad' or LDL one. It has the ability to raise the amount of HDL cholesterol in the system. Olive oil is rich with mono-saturated fat. Hence, you can switch to this wonderful food to lower cholesterol, especially while cooking or preparing salads.

Flax seed

Flax seed is a perfect food to lower cholesterol level. It constitutes high protein, soluble fiber and omega 3 fatty acids. It consists of useful component called lignans. Lignans offers protection against cardiovascular problems by means of lowering LDL cholesterol level. Apart from that, it is assumed that flax seed has the ability to fight against few types of cancer like breast and colon cancer. It also helps protecting body from diabetes.

Garlic

Garlic is known as kitchen's pride. Its medicinal property is highly respected among different cultures for several hundreds of years. It has the ability to fight against different cardiovascular diseases such as high cholesterol, atherosclerosis, and high blood pressure. According to the results found in different scientific studies, garlic helps lowering cholesterol level. Garlic has two compounds, known as allin and allicin. These two compounds are assumed to intrude with the cholesterol metabolism function in the liver. Additionally, garlic also regulates the amount of cholesterol released in the blood stream.

Vitamin C and E

These two vitamins are well known for their anti-oxidizing property. They can help minimize the level of cholesterol in the body. The primary sources for deriving vitamin C are cabbage, oranges, potatoes, peppers, kiwi, and strawberries. On the other hand, for having vitamin E in your diet, you can easily depend on various healthy foods such as avocados, broccoli, mangoes, Brazilian seeds, peanuts, almonds, and sunflower seeds.

Article Source: http://www.articlesbase.com/wellness-articles/useful-foods-to-lower-cholesterol-235032.html

About the Author

Dr John Anne is an herbal specialist with years of experience and extensive research on herbs and alternative health. If you are looking for more information, read about Low Cholesterol Diet at http://www.ayurvediccure.com/cholesterol/low-cholesterol-diet.html. AyurvedicCure.com is the World's Largest Alternative Health Portal. Also check complete guide on Cholesterol Lowering Diet

How Fiber Helps Lower Cholesterol

Author: pbint

Since cardiovascular disease is considered the number one killer of adults in North America, taking the proper steps in lowering high cholesterol is a big deal. Although doctors have known for a long time that keeping cholesterol levels lower is extremely important, only recently have health advertisements on television inundated the public with admonishments to have cholesterol levels checked regularly, and take a proactive approach, before the body sends out a potentially fatal message.

Among the list of self-help steps to preventing high cholesterol and promoting good health are increasing dietary fiber intake.

Almost everyone has heard of the importance of fiber in the diet.Fiber helps in the digestive tract, and is recommended in the prevention of colon cancer. No one disputes the physical benefits of fiber, even if the majority of people in North America probably fail to consume enough daily amounts of fiber.

However, for most people, the idea of dietary fiber being good for cardiovascular health, well the information is a stretch to the imagination. However, the fact remains, fiber is instrumental in promoting cardiovascular health by assisting in lowering high cholesterol, or preventing it in the first place.

Vegetarians probably have the lowest (bad) cholesterol readings on the planet. The reason: the diet is rich in natural fiber. Fruits, vegetables, beans, and grains are all high fiber food choices. Fiber comes in two forms: soluble and insoluble. The second type is difficult to digest, and does not generally break down. For example, apple skin is considered an insoluble fiber.

Conversely, soluble fiber can be broken down and digested. While the human body needs both types of fiber for good health, soluble fiber is the type to help lower LDL (bad) cholesterol. " Research has shown that consuming about 15 g of soluble fiber a day can lower LDL cholesterol by 5 to 10 percent. It works by binding with cholesterol-containing bile acids in the intestines and escorting them out of the body" (McCord).

Presently, the focus should be on food high is soluble fiber, for the purposes of lowering dangerous levels of plaque causing LDL cholesterol. In the bread, rice, and cereal category, a serving of brown rice and a serving of rolled oats are tied for 1st place. Bran cereal is still a great fiber choice, as far as digestion and colon health are concerned.

However, although the breakfast choice is extremely high in insoluble fiber, the soluble fiber content is lower than a slice of rye or French bread. For a snack, popcorn is high in fiber, both soluble and insoluble. However, eating the popcorn with lots of butter will probably defeat the purpose of increasing fiber intake to lower high cholesterol.

Remember the saying: "An apple a day keeps the doctor away"? The person who initiated the now-famous quote is definitely on to something, especially regarding fiber and cholesterol health. The fruit is the unmatchable front-runner concerning soluble fiber. In addition, the pectin in apples and other fruits has been linked to cholesterol lowering properties. For the individual who does not like apples: oranges, plums, tangerines, and grapefruit have over 1 gram of soluble fiber.

In the vegetable department, potatoes and peas have almost twice the soluble fiber of any other vegetable. In fact, peas are also extremely high in insoluble fiber. Therefore, adding peas to the diet can provide cholesterol-reducing assistance and keep other systems running smoothly. Individuals with a preference for carrots, broccoli, and squash will consume at least 1 gram of soluble fiber per serving.

Not surprisingly, legumes are extremely high in fiber. However, pinto beans have almost four times the soluble fiber of competing beans. So, if lowering high cholesterol is the ultimate goal, a recipe for vegetable chili, made with pinto beans, might be an excellent choice for a meal.

Despite the best efforts to increase soluble fiber intake for lowering high cholesterol, eating between 15-30 grams of fiber per day can be extremely difficult.

Therefore, a doctor may also recommend an over-the-counter fiber supplement. In capsule or powder form, the fiber can provide an extra boost to a heart healthy diet. Also, oftentimes people fail to get all the nutrients needed throughout the day, especially with the filling effects of fiber. So, a good multivitamin per/day is a good idea.

What individuals choose to consume has a definite impact on cholesterol levels, good and bad. The binding agents in soluble fiber actually help carry away the plaque causing cholesterol. So, before the doctor diagnoses dangerous levels of LDL cholesterol, eat healthier, and include more fiber, and a good multivitamin in the daily diet plan.

About the Author

Erol Orderland writes about aging and disease from his home in the Netherlands. Visit Aging And Disease for more information and Cholesterol Lowering Foods for related news