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Cholesterol

Writer's picture: Jeff PerlmanJeff Perlman

Cholesterol

 

Cholesterol is a fat in your blood that your liver makes or you get from meat, fish, eggs, butter and cheese. The body nees a bit of cholesterol, but not alot, and it is in every cell of the body, which helps you brain, skin and other organs doe their jobs.


Cholesterol combines with proteins to travel around the bloodstream and are called lipoproteins. Low-density lipoproteins (LDL cholesterol), the "bad cholesterol," carry cholesterol from the liver into the bloodstream, which can stick to the blood vessels.  These can get into the walls of the blood vessels, causing them to get stiffer, narrower, or clogged. If the clogging continues, it can cause a heart attack or stroke.  High-density lipoprotein (HDL cholesterol), the "good cholesterol," carries the cholesterol in the blood back to the liver, where it is broken down.


To help control cholesterol concerns start with the suggestions below, and if you are looking for a terrific and effective herbal regime contact me about my super dupper herbal formula.


Eat a healthy diet with lots of fruit, vegetables, and whole grains.

Limit drinks and foods with a lot of fat or sugar, like sugary drinks, treats, and fried foods.

Get plenty of exercise. Experts recommend at least 60 minutes every day!



Cholesterol Busters

Cholesterol Reducing Foods


Cholesterol Low Foods

Food choices can lower cholesterol in various ways.

A predominantly vegetarian diet with cholesterol-lowering foods, which can substantially lower LDL, triglycerides, and blood pressure, is recommended. The key dietary components are fruits and vegetables, whole grains instead of highly refined ones, and protein, mostly from plants. 


Below are some considerations:

 

Fiber

Fiber can help bind cholesterol in the digestive system and drag it out of the body before circulation. Others provide polyunsaturated fats, which directly lower LDL; some contain plant sterols and stanols, which block the body from absorbing cholesterol.

 

Oils

Good vegetable oils include sunflower, safflower, and canola. But olive oil is an especially rich source of monounsaturated fatty acids. This kind may help raise "good" HDL, lower "bad" LDL cholesterol, and lower the risk of major heart events, such as stroke and heart attack.

 

Legumes

Legumes, also known as pulses, are a group of plant foods, including beans, peas, and lentils. They contain a lot of fiber, minerals, and protein. Ayurveda believes that yellow split moong beans are best.

 

Avocados

Avocados are a rich source of monounsaturated fats and fiber — two nutrients that help lower "bad" LDL and raise "good" HDL cholesterol.

 

Nuts

Especially almonds and walnuts are high in monounsaturated fats and rich in l-arginine amino acid, calcium, magnesium, and potassium, which regulate blood pressure, help absorption, and lower the absorption of LDL.

 

Fatty Fish

Salmon is an excellent source of long-chain omega-3 fatty acids. Omega-3s bolster heart health by increasing "good" HDL cholesterol and lowering inflammation and stroke risk.

 

Whole Grains

Oats and barley are known to lower heart disease by bringing fiber into the diet and lowering cholesterol.

 

Fruits and Berries

Bananas, strawberries, blueberries, and grapes are all excellent potassium and fiber sources that lower cholesterol.

 

Garlic

Garlic has been used for centuries as an ingredient in cooking and medicine.  It contains various potent plant compounds, including allicin, which can lower blood pressure and lower total and "bad" LDL cholesterol.   Because relatively large amounts of garlic are needed to achieve this heart-protective effeteness, utilize aged supplements.  (Capsules take up to 2400 mg per day)

 

Soy Foods

Soy foods reduce "bad" LDL and total cholesterol and increase "good" HDL cholesterol.

 

Vegetables

Vegetables are fiber-rich, and antioxidants are necessary for maintaining a healthy weight. Some are exceptionally high in pectin, including okra, eggplants, carrots, and potatoes.  All vegetables are good for your heart, but dark leafy greens  (kale, spinach, chards, and collard greens) are particularly beneficial. They contain lutein and other carotenoids, antioxidants linked to a lower risk of heart disease.

 

Tea

Tea harbors plant compounds that improve your heart health. Catechins activate nitric oxide, which is vital for healthy blood pressure, and inhibit cholesterol synthesis and absorption. Quercetin enhances blood vessel function and lowers inflammation.

 

Dark Chocolate and Cocoa

It may seem too good to believe, but research shows that dark chocolate and cocoa can lower "bad" LDL cholesterol. However, most contain large amounts of sugar, so be careful.

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