Proper diet is the key to good health. An improper diet results in several disease conditions such as cardiovascular diseases. Increased cholesterol is the primary cause of heart diseases. The adage "prevention is better than cure" is particularly appropriate for heart diseases as you yourself can prevent the rise in cholesterol levels and hence prevent heart diseases. Cholesterol lowering trials have shown that with a reduction in cholesterol levels the incidence of heart disease can be significantly lowered. The use of natural plant foods can help you lower the cholesterol levels.
Plant foods are rich source of dietary fibre, which have multiple health benefits. Fibre binds the cholesterol and hence helps in keeping it under control. Consumption of whole grain cereals, pulses, vegetables and fruit ensures an adequate fibre intake. Which are the natural foods that help us control cholesterol?
Apple: Why is it that an apple a day keeps the doctor away? Our ancestors believed this even without understanding the disease. But nutritional studies have now shown that this is actually true. Apples are rich in antioxidants. Antioxidants help in preventing the damage to the cells and hence help in preventing chronic diseases. At the same time, apples are very rich in fibre, which has the cholesterol binding property. Thus by eating apples you can keep a check on your cholesterol levels.
Banana: This is one fruit that is rich in almost all vitamins and minerals. At the same time it is a rich source of fibre. Banana, by itself is a zero cholesterol food. On going studies have shown that banana has the potential to lower cholesterol. So continue eating this wonder fruit. It might work wonders for your heart.
Carrots: This has wide protective properties. Scottish studies have shown that a carrot a day for three weeks lowered the cholesterol by 10 to 20 per cent in the study participants. Carrots are rich in fibre pectin, which has cholesterol-lowering properties.
Beans: Rich in fibre and low in cholesterol, beans are an ideal combination for lowering cholesterol. At the same time beans are also rich in lecithin, a nutrient that has cholesterol-lowering properties. A study has shown that consuming a bowl of lentils or kidney beans can lower cholesterol by about 19 per cent.
Garlic: Many studies have shown that a clove of garlic per day can help in lowering cholesterol by about 10 to 15 per cent. Garlic is recognized in Europe as a remedy for heart diseases.
Onion: Like garlic, onion has been shown to have a cholesterol lowering effect. So consuming garlic and onion along with meals may be a better idea to prevent a rise in cholesterol.
Sunflower seeds: These seeds are the most familiar of all edible seeds and contain a substantial amount of linoleic acid that has cholesterol-owering properties. Substituting these seeds for some high fat foods can have a beneficial effect on the health.
Consuming these natural foods can help you fight cholesterol, a deadly enemy of your heart.
Showing posts with label Cholesterol. Show all posts
Showing posts with label Cholesterol. Show all posts
Monday, September 8, 2008
Saturday, February 16, 2008
Cholesterol - A Necessary Evil?
Cholesterol is a necessary substance for the body. It is produced by the liver to insulate nerves and is used in the production of certain hormones. Unfortunately, when there is more that the body can use, it builds up along the walls of arteries, which can limit blood flow to the heart, brain, and other organs.
Fortunately, the liver also makes a "good" cholesterol, the high-density lipoprotein (HDL). HDL has the ability to attract "bad" cholesterol and return it to the liver for reprocessing. For this reason, an optimal cholesterol profile includes not just low "bad" cholesterol levels, but also high "good" cholesterol levels.
Most people can promote healthy cholesterol levels naturally. There is a small percentage of people that have a genetic disorder that keeps cholesterol high regardless of what they do. Although following healthy guidelines may help, they will need to stay on cholesterol-lowering drugs.
Natural Ways to a Healthy Cholesterol Profile
Reduce your intake of saturated fat. Saturated fat stimulates the liver to produce LDL ("bad") cholesterol. Cut back on animal foods such as meats, unskinned poultry, whole milk and whole milk products, and butter. Use of monounsaturated fats may help lower LDL cholesterol, so cook with olive oil. Choose a non-hydrogenated spread made with olive or canola oil. (Note: A recent study has found that dietary cholesterol (such as egg yolks and other animal products) is not as important as watching your intake of saturated fats.
Recent developments have shown that two new margarines, using plant sterols, can lower cholesterol with regular use.
Watch for trans-fatty acids. These fats act much like saturated fats in your body, but they also lower HDL ("good") cholesterol. Avoid deep fried foods (fast food), vegetable shortening, margarine, and partially-hydrogenated vegetable oils (commercial snack foods).
Stop smoking. Smoking increase total cholesterol and decreases HDL cholesterol. Kids exposed to passive smoke lowered their HDL cholesterol by 10 percent.
Exercise. Regular aerobic exercise can raise HDL cholesterol and lower LDL cholesterol. A brisk walk of 45 minutes a day, five days a week, should do it.
Watch your weight. Losing extra weight around the middle can improve cholesterol levels.
Natural Supplements Substituting soy products for animal protein can reduce total and LDL cholesterol by 10 percent in nine weeks. Adding at least 7 grams of soluble fiber per day can lower both total and LDL cholesterol. Soluble fiber can be found in fresh fruits, vegetables, and whole grains. Good sources are apples, lentils, dried beans, peas, barley, flaxseed, citrus fruits, carrots, and oats. Supplements containing chitosan has also been shown to reduce total and LDL cholesterol.
Antioxidants and Cholesterol
Drinking three or more cups of green tea a day prevents oxidation of LDL cholesterol (the first step in the formation of arterial plaque) better than vitamin C. Green tea contains polyphenols that act as powerful antioxidants. Add one to two raw or lightly cooked garlic cloves a day to lower total cholesterol and triglycerides.
Shitake mushrooms contain eritadenine, which lowers cholesterol in animal studies. Drinking 12 to 14 ounces of purple grape juice per day for two weeks appears to delay the oxidation of LDL cholesterol (as reported at the Annual American College of Cardiology meeting). Both red wine and purple grape juice contain flavonoids, which is being studied for their healthy properties. One drawback is that drinking either may provide more alcohol or sugar than you want to add to your diet, especially if you are watching your weight. Other antioxidants, such as vitamins C and E, also delay oxidation of LDL cholesterol. Make sure your vitamin supplements supply your daily antioxidant needs.
Excess stress keeps more LDL cholesterol in circulation, leading to greater chances of plaque formation. Learning to relax through breathing exercises, meditation, or yoga may reduce your risk.
Still Out of Control?
If you have made all of the above changes and you still have a total cholesterol level between 200 and 240, you may want to add Red Yeast Rice to your diet. Tufts University researchers reported that Red Yeast Rice lowered total cholesterol and average of 16.4 percent, a decrease in LDL of 21 percent, and an increase in HDL ("good") cholesterol of 14.6 percent, with no significant side effects.
Important Red Yeast Rice Update
If all else fails, ask your doctor about cholesterol lowering drugs. People that cannot get their cholesterol levels down any other way may need to add a prescription drug. (If you do take these drugs, you may want to add Coenzyme Q10, as some of these drugs may block the production of this enzyme.
Position Statement
The statements on these web pages have not been evaluated by the Food and Drug Administration. The products listed on these pages are not intended to diagnose, treat, cure, or prevent any disease.
As always, before utilizing any Alternative or Complementary Medicine therapies, individuals should be evaluated by a licensed physician (M.D. or D.O.) to obtain a proper diagnosis. Alternative or Complementary Medicine is meant to complement traditional therapy. Individual treatment should be a balance of alternative and traditional, integrating the two together, to provide the best possible care. When choosing a health care practitioner, check to make sure they are licensed to practice (whenever possible).
Fortunately, the liver also makes a "good" cholesterol, the high-density lipoprotein (HDL). HDL has the ability to attract "bad" cholesterol and return it to the liver for reprocessing. For this reason, an optimal cholesterol profile includes not just low "bad" cholesterol levels, but also high "good" cholesterol levels.
Most people can promote healthy cholesterol levels naturally. There is a small percentage of people that have a genetic disorder that keeps cholesterol high regardless of what they do. Although following healthy guidelines may help, they will need to stay on cholesterol-lowering drugs.
Natural Ways to a Healthy Cholesterol Profile
Reduce your intake of saturated fat. Saturated fat stimulates the liver to produce LDL ("bad") cholesterol. Cut back on animal foods such as meats, unskinned poultry, whole milk and whole milk products, and butter. Use of monounsaturated fats may help lower LDL cholesterol, so cook with olive oil. Choose a non-hydrogenated spread made with olive or canola oil. (Note: A recent study has found that dietary cholesterol (such as egg yolks and other animal products) is not as important as watching your intake of saturated fats.
Recent developments have shown that two new margarines, using plant sterols, can lower cholesterol with regular use.
Watch for trans-fatty acids. These fats act much like saturated fats in your body, but they also lower HDL ("good") cholesterol. Avoid deep fried foods (fast food), vegetable shortening, margarine, and partially-hydrogenated vegetable oils (commercial snack foods).
Stop smoking. Smoking increase total cholesterol and decreases HDL cholesterol. Kids exposed to passive smoke lowered their HDL cholesterol by 10 percent.
Exercise. Regular aerobic exercise can raise HDL cholesterol and lower LDL cholesterol. A brisk walk of 45 minutes a day, five days a week, should do it.
Watch your weight. Losing extra weight around the middle can improve cholesterol levels.
Natural Supplements Substituting soy products for animal protein can reduce total and LDL cholesterol by 10 percent in nine weeks. Adding at least 7 grams of soluble fiber per day can lower both total and LDL cholesterol. Soluble fiber can be found in fresh fruits, vegetables, and whole grains. Good sources are apples, lentils, dried beans, peas, barley, flaxseed, citrus fruits, carrots, and oats. Supplements containing chitosan has also been shown to reduce total and LDL cholesterol.
Antioxidants and Cholesterol
Drinking three or more cups of green tea a day prevents oxidation of LDL cholesterol (the first step in the formation of arterial plaque) better than vitamin C. Green tea contains polyphenols that act as powerful antioxidants. Add one to two raw or lightly cooked garlic cloves a day to lower total cholesterol and triglycerides.
Shitake mushrooms contain eritadenine, which lowers cholesterol in animal studies. Drinking 12 to 14 ounces of purple grape juice per day for two weeks appears to delay the oxidation of LDL cholesterol (as reported at the Annual American College of Cardiology meeting). Both red wine and purple grape juice contain flavonoids, which is being studied for their healthy properties. One drawback is that drinking either may provide more alcohol or sugar than you want to add to your diet, especially if you are watching your weight. Other antioxidants, such as vitamins C and E, also delay oxidation of LDL cholesterol. Make sure your vitamin supplements supply your daily antioxidant needs.
Excess stress keeps more LDL cholesterol in circulation, leading to greater chances of plaque formation. Learning to relax through breathing exercises, meditation, or yoga may reduce your risk.
Still Out of Control?
If you have made all of the above changes and you still have a total cholesterol level between 200 and 240, you may want to add Red Yeast Rice to your diet. Tufts University researchers reported that Red Yeast Rice lowered total cholesterol and average of 16.4 percent, a decrease in LDL of 21 percent, and an increase in HDL ("good") cholesterol of 14.6 percent, with no significant side effects.
Important Red Yeast Rice Update
If all else fails, ask your doctor about cholesterol lowering drugs. People that cannot get their cholesterol levels down any other way may need to add a prescription drug. (If you do take these drugs, you may want to add Coenzyme Q10, as some of these drugs may block the production of this enzyme.
Position Statement
The statements on these web pages have not been evaluated by the Food and Drug Administration. The products listed on these pages are not intended to diagnose, treat, cure, or prevent any disease.
As always, before utilizing any Alternative or Complementary Medicine therapies, individuals should be evaluated by a licensed physician (M.D. or D.O.) to obtain a proper diagnosis. Alternative or Complementary Medicine is meant to complement traditional therapy. Individual treatment should be a balance of alternative and traditional, integrating the two together, to provide the best possible care. When choosing a health care practitioner, check to make sure they are licensed to practice (whenever possible).
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