Healthy Hints To Lower Cholesterol

 

Manufacturers constantly sneak extra fat, sugar, and sodium into our food. But we can be just as sneaky in order to protect our heart. Just make room in your diet for flaxseed and nuts, two tiny but powerful weapons against high cholesterol.

The seeds from the flax plant amazingly lower your cholesterol levels and your blood pressure at the same time. Loaded with soluble fiber that lowers cholesterol, flaxseed is also the best plant sure of omega-3 fatty aids.

These fats, found mainly in fish, keep your blood from sticking, regulate your heartbeat, and lower your blood pressure. They’ve also been shown to lower cholesterol. Whether it’s because of the soluble fiber, omega-3 fatty aids, or some other ingredient, flaxseed works. Studies have shown flaxseed an lower cholesterol by about 15%. Just remember, to get the benefits, you must grind up the seeds first.

It’s easy to sneak flaxseed into your diet. Just whip flaxseed up in your smoothies. You an also mix ground flaxseed into oatmeal, rice pilaf, applesauce, or yogurt. Add it on top of salads, soups, cereals, and baked goods. It works exactly like cholesterol lowering drugs, but without the side effects.

If you are taking a blood thinner (or any other mediations), talk to your doctor before eating flaxseed as it will also thin your blood.

Nuts are also a good way to get good fats into your diet. In fact, eating more nuts can save your life. Studies have shown that eating nuts at least five times a week can slash your risk of heart attack in half.

Here are some tasty nuts worth nibbling:

Walnuts, another good source of omega-3 fatty aids, have been proven to lower cholesterol. Like many nuts, walnuts are also high in antioxidant vitamin E.

Pecans, helped reduce total cholesterol by almost 7% and LDL cholesterol by about 10% in a study.

Almonds, featuring protein and fiber, helped lower cholesterol in two different studies.

Here are some more delicious ways to bring cholesterol down and keep it down, from carrots to chocolate.

Prunes, lower LDL cholesterol in just four weeks. By eating 12 prunes a day, an amount that provides 6 grams of fiber, significantly lowers LDL cholesterol.

Beans and legumes are great and cheap sources of soluble fiber.

Barley contains cholesterol lowering beta-glucan (so does oats).

Loaded with antioxidants, tangy Pomegranate juice an prevent LDL oxidation, a necessary step in the development of atherosclerosis.

Cranberries are high fiber treats that that contain high amounts of antioxidants and helps prevent oxidation.

Crunch on carrots and reap the benefits of fiber and beta carotene, which the body turns into vitamin A. Beta carotene from food can help your heart.

Small amounts of chocolate help because it’s chock-full of antioxidants.

An effective and easy way to eliminate your high LDL cholesterol is vitamin E. This powerful antioxidant vitamin does its best to make sure LDL doesn’t become oxidized. There are studies that show that taking vitamin E supplements an stop oxidation but other studies show that benefit only when getting vitamin E from whole foods. It’s one of those –so who’s right? moments . The best bet is to get vitamin E from foods because you an benefit from the food’s other nutrients.

You an dissolve cholesterol and open arteries with just a cup of wheat germ daily. It’s a top-notch heart healer packed with protein, fiber polyunsaturated fatty acids, plant sterols, and plenty of vitamin E.

Don’t just worry about lowering you LDL cholesterol, it’s also important to take steps to boost your HDL cholesterol levels. HDL protects your heart, whisks cholesterol away to the liver, where it’s eliminated.

Here’s some ways to raise you HDL cholesterol:

Snack on walnuts.

Cook with olive oil and use it in salad dressings. It’s a good source of heart-healthy monounsaturated fat.

Bulk up on fiber. Cereals, legumes, fruits, and vegetables, and whole-grain breads are good sources. Choose rye over wheat for best results.

Boost your chromium intake. Sources include apples with skin, Brewer’s yeast, fish, and other seafood, mushrooms, liver, prunes, nuts, and asparagus.

If you drink – sip alcohol in moderation. You should say when after one or two drinks.

Add fresh garlic to your food.

Three glasses a day of orange juice an raise HDL by 21%.

Chocolate raises HDL levels by 4%.

Adding guava to your diet an increase HDL levels by 8%.

Exercise regularly and lose weight if you are overweight.

Donating blood boosts the concentration of HDL.

 

Do you have any tidbits to share on lowering cholesterol?

 

 

 

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