Want to lower your cholesterol without pills? It just may be a matter of the food you eat
If your daily eating habits include foods without sufficient nutrients and just loaded with sugar and unhealthy fats makes sense if you have high cholesterol but what makes even more sense is to fix that cholesterol once again by foods you consume but making the right dietary choices.
Among adults over the age of 45, around 25% take statins, those cholesterol lowering drugs. Not only do they zap the energy and cause intimacy problems they can cause other serious effects such Myositis, inflammation of the muscles. The good news, researchers have found that just by altering your diet it just may do a much better cholesterol lowering job than medications.
Researchers had kept track of 345 participants with high cholesterol. Participants had been placed on one of two vegetarian, low-cholesterol diets for span of six months. The first had a low-saturated fat diet in which participants had to easily consume low-fat dairy and more fruits and vegetables in their diet. The second group did receive help from nutritionists to add into their diets specific cholesterol lowering foods such as nuts, oats, peas and soy proteins. This group had a decrease in cholesterol three times more than in comparison to the group on the low-saturated fat diet. Both diets did demonstrate to be effective much like that of the early statins trials.
This study had appeared in the Journal of the American Medical Association.
Just as Harvard Medical School notes in their publication Harvard Health if you had ate your way into high cholesterol you can eat your way out of it too. They suggest add foods to your diet that lower the LDL (bad cholesterol) that contributes to atherosclerosis.
Different foods lower cholesterol in different ways. Some foods will provide your body with soluble fiber that binds cholesterol and its precursors in the digestive system and then evicts them out of the body before they can circulate. Some foods provide polyunsaturated fats which directly lower the bad cholesterol. Other foods provide you with plant sterols and stanols which will halt the body from the absorption of cholesterol.
For morning try a bowl of oatmeal or a cold oat based cereal like Cheerios. This will give your body one to two grams of soluble fiber and for an extra half gram add in some bananas. Nutritional guidelines recommend 20 to 35 grams of fiber a day and at least five to ten coming from soluble fiber.
Have some eggplant and okra with your dinner they are great sources of soluble fiber and are low in calories.
Whole grains are known to help reduce risk for heart disease but more importantly it is due to the soluble fiber they deliver.
Ditch the butter and use canola, safflower and sunflower oil when cooking to lower that bad cholesterol.
Apples, grapes, citrus fruits and strawberries are loaded with pectin a type of soluble fiber that decreases your bad cholesterol.
We have all heard of the wonders of nuts and how they provide heart health. Consuming two ounces a day can lower your bad cholesterol by five percent. The best part they provide additional nutrients.
From navy beans to kidney beans they are loaded with soluble fiber. Since they take sometime to digest in your body you will feel fuller longer and naturally eat less which makes them a great food sources if your trying to lose weight.
Don’t forget the fish and their omega-3 fats that lower the bad cholesterol levels. It also provides heart protection to avoid the onset of abnormal heart rhythms. It is suggested to have fish two or three times weekly.
Dump those saturated fats found in regular dairy products, red meat, milk, coconut and palm oils. All of these things will give your bad cholesterol a boost instead of a decrease.
Ditch the trans fat which is found in things like margarine and lard. The Institute of Medicine no more than two grams of trans fat a day.
We all not getting exercise and living a sedate lifestyle leads to obesity but it also affects the fats which circulate in the blood stream. That extra weight rises the bad cholesterol levels while actively depressing the good cholesterol.
Change of diet and exercise can reverse those bad cholesterol levels. Choose a variety of foods in colors and textures. Try adding in more fresh fruit and vegetables to your daily diet. Eat right, focus on color and take that plunge for a healthy diet.
In case you need a little help the American Dietetic Association has available online nutrition for men, women and children at Nutrition for Life.
In Detroit check out:
Joe Randazzos Fruit and Vegetable Market
5240 East Outer Drive