Cholesterol is a waxy substance derived from food. Low-density lipoproteins, LDLs, are considered “bad” cholesterol, because they can turn into plaque, a substance that sticks to vessel walls, blocking blood flow and making vessels less flexible. High-density lipoproteins, HDLs, are considered “good”, helping to metabolize vitamins and minerals and remove LDL from the bloodstream.
Increased cholesterol levels put you at risk for stroke, heart disease and other serious health issues. Typically with high cholesterol, statin drugs are prescribed; though recent studies are showing that long-term use poses serious risks.
There are alternatives for controlling cholesterol that don’t include medicine. Regular exercise and dietary changes can help reduce cholesterol significantly.
Beans: helps in lowering LDL cholesterol. A recent study in Canada showed that just one ¾ cup serving of beans, chickpeas, or lentils per day can cut LDL levels by as much as 5 percent. Beans are full of fiber which helps remove LDL from the blood. Fiber also helps with digestion and can reduce the risk of colon cancer.
Oatmeal: contains LDL-lowering soluble fiber. The fiber helps reduce the amount of “bad” cholesterol that can be absorbed into the blood. 1 ½ cups of oatmeal yields 6 grams of fiber. 5 to 10 grams of fiber is recommended per day to reduce LDLs. You can pump up the fiber by chopping up an apple or banana for an additional 4 to 5 grams of fiber.
Tea: 3 cups of green or black tea, hot or iced, each day gives you the max LDL-lowering benefits. It also provides a significant source of antioxidants called polyphenols that can help ward off certain cancers. Tea also boosts levels of “good” HDL!
Extra-virgin Olive Oil: Most fats we eat contain high levels of LDL cholesterol, but. olive oil actually helps battle the bad cholesterol. You only need 2 tablespoons each day to be beneficial. Be sure to purchase EVOO in a dark glass bottle or can with the words “cold-pressed” on the label.
Fish: Salmon, mackerel, sardines, or tuna contain heart-healthy omega-3 fatty acids, which also help to reduce blood pressure. 2 servings of fish a week is recommended for heart health. If you are not a fish fan, fish oil or ground flaxseed are another decent source of omega-3s.
Geib, Aurora. High cholesterol levels easily managed with these five nutritious foods. Wednesday, May 28, 2014. http://www.naturalnews.com/045332_high_cholesterol_levels_nutritious_foods_dietary_choice.html
Thank you for reading! Interested in more information? Check out our website!