It's easy to eat your way to an alarmingly high cholesterol level. The reverse is true, too — changing what foods you eat can lower your cholesterol and improve the. The DASH Diet Eating Plan US News & World Reports: Best and Healthiest Diet Plan. DASH Diet in the news. January 5, 2017.DASH Diet Ranked best diet for 7th year. If you are looking to lose weight fast and safely, you’ve come to the right place. This article features proven tips that are based on scientific research and. If your diet gave you high cholesterol, it can lower it, too. It's easy to eat your way to an alarmingly high cholesterol level. The reverse is true, too — changing what foods you eat can lower your cholesterol and improve the armada of fats floating through your bloodstream. Doing this requires a two- pronged strategy: Add foods that lower LDL, the harmful cholesterol- carrying particle that contributes to artery- clogging atherosclerosis. At the same time, cut back on foods that boost LDL. Without that step, you are engaging in a holding action instead of a steady — and tasty — victory. In with the good. Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol. An easy first step to improving your cholesterol is having a bowl of oatmeal or cold oat- based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half- gram. Current nutrition guidelines recommend getting 2. Barley and other whole grains. ![]() Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver. Beans are especially rich in soluble fiber. They also take awhile for the body to digest, meaning you feel full for longer after a meal. That's one reason beans are a useful food for folks trying to lose weight. With so many choices — from navy and kidney beans to lentils, garbanzos, black- eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food. These two low- calorie vegetables are good sources of soluble fiber. A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in other ways. Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL. Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL. Foods fortified with sterols and stanols. Sterols and stanols extracted from plants gum up the body's ability to absorb cholesterol from food. What you eat counts in a diet to lower cholesterol, but so does how much you eat. As well as choosing healthier foods, losing weight can help lower cholesterol. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They're also available as supplements. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by about 1. Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol. Analyses show that the effect is more modest — consuming 2. LDL by 5% to 6%. 1. Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL- boosting saturated fats, and by delivering LDL- lowering omega- 3 fats. Omega- 3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms. Supplements offer the least appealing way to get soluble fiber. Two teaspoons a day of psyllium, which is found in Metamucil and other bulk- forming laxatives, provide about 4 grams of soluble fiber. Out with the bad. Harmful LDL creeps upward and protective HDL drifts downward largely because of diet and other lifestyle choices. Genes play a role, too — some people are genetically programmed to respond more readily to what they eat — but genes aren't something you can change. Here are four things you can: Saturated fats. Typical sources of saturated fat include animal products, such as red meat, whole- fat dairy products, and eggs, and also a few vegetable oils, such as palm oil, coconut oil, and cocoa butter. Saturated fat can increase your levels of . But it has some benefits, too — it lowers triglycerides and nudges up levels of . For now, it's best to limit your intake of saturated- fat- rich foods. Trans fats. The right amount of trans fats is zero! ![]() Trans fats are a byproduct of the chemical reaction that turns liquid vegetable oil into solid margarine or shortening and that prevents liquid vegetable oils from turning rancid. These fats have no nutritional value — and we know for certain they are bad for heart health. Trans fats increase LDL cholesterol and triglyceride levels while reducing levels of HDL cholesterol. Recently, the FDA banned trans fats from the U. S. The phasing- out process is expected to take three years. The encouraging news is that many major food suppliers and restaurants have already substituted healthier fats for trans fats. ![]() ![]() How many of us have become determined to lose weight, only to get discouraged by the amount of time it takes? There is no doubt there are too many of us.Weight and exercise. Being overweight and not exercising affect fats circulating in the bloodstream. Excess weight boosts harmful LDL, while inactivity depresses protective HDL. Losing weight if needed and exercising more reverse these trends. Putting it all together. When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. ![]() ![]() Adding several foods to lower cholesterol in different ways should work better than focusing on one or two. A largely vegetarian . The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols; oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber; soy protein; and whole almonds. Of course, shifting to a cholesterol- lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. ![]() It keeps blood pressure in check. It helps arteries stay flexible and responsive. It's good for bones and digestive health, for vision and mental health. For more information, read. Tips to Naturally Lower Cholesterol. By: Claire Georgiou, Reboot Naturopath, B. HSc NDWe all know that our diet can cause high serum cholesterol and triglycerides but did you know you can lower your bad (LDL) cholesterol and improve your good (HDL) cholesterol with simple dietary changes? Cholesterol is essential for life and health. Cholesterol is predominantly made within the liver, intestines, adrenals, ovaries and testes and a portion is also derived from the diet but too much bad cholesterol combined with inflammation can increased our risk of heart disease. Why is “good” cholesterol good and “bad” cholesterol bad? There are 2 main types of cholesterol. ![]() LDL (low- density cholesterol) which is often called “bad” promotes fat in the blood stream. HDL (high- density cholesterol) often called “good” helps remove excess LDL cholesterol and triglycerides from the bloodstream thus protecting our heart health. The higher the LDL to HDL ratio, the higher the risk for the development of atherosclerosis (the hardening and clogging of the arteries which increases the risk of cardiovascular disease). Changing your diet to reduce your cholesterol levels is the best plan of action. One of the best ways to jumpstart a diet change is by participating in a Guided Reboot. Learn more about this life- changing weight- loss program. Medications can have long- term side effects while making long- term healthy lifestyle and dietary changes will reduce your cholesterol, but will also improve your overall health. Tips to Naturally Reduce Your Cholesterol: 1. Eat and Drink More Colors. Fruits, vegetables and herbs help lower LDL cholesterol. A few particularly helpful ones are garlic, onions, apples, pears, avocados, berries, cabbage family vegetables, dark leafy greens and eggplant. Fruits and vegetables also contain soluble fiber and phytosterols. Include Phytosterol- rich Foods. Foods rich in phytosterol bind with cholesterol within the intestines and reduce the absorption of LDL cholesterol. Phytosterols are similar to cholesterol in structure and have a cardiovascular protective effect. Include phytosterol- rich foods such as almonds, pistachios, walnuts, macadamias, sunflower seeds, pumpkin, sesame seeds, flaxseeds, avocados, and cold- pressed oils such as flax, sesame, pumpkin, sunflower and olive oil. Increase Fiber Intake. Soluble fiber is particularly helpful for reducing cholesterol absorption in the intestines. Good sources of soluble fiber are oats, barley, legumes, psyllium husks, chia seeds, flaxseeds, peas, squash, carrots, cabbage family vegetables and pectin containing fruits such as apple, strawberries, grapes and citrus fruits. Soluble fiber is still present in fresh juices! Increase Essential Fatty Acids. HDL cholesterol increases when we consume more essential fatty acid foods such as oily fish, walnuts, flaxseeds and chia seeds. Here is more information on the good fats vs. Reduce Saturated Fats. Too much saturated fat can increase your cholesterol levels. Eating too much sugar and refined carbohydrates can also attribute to this as these are converted into saturated fat. Avoid Trans- fats. Trans- fats may increase bad cholesterol, lower good cholesterol, increase clotting factors and promote inflammation, giving it the greatest detrimental effect on your cardiovascular health. These are found in processed foods like margarine, greasy fast foods, processed vegetable oils and any baked goods containing hydrogenated vegetable oil, partially hydrogenated vegetable oil or vegetable fat such as pastries, cakes and biscuits. Maintain A Healthy Weight. Excess weight boosts harmful LDL and inactivity depresses protective HDL. Lose weight if needed and exercise more! Need help losing weight? Check out our popular Guided Reboot Programs where a nutritionist will guide you on a weight loss program. Decrease Stress Levels. When our bodies are under stress, we tend to manufacture more cholesterol. Learn how these anti- inflammatory foods can help you stay stress- free. Hear from a real success story who was able to drastically lower her cholesterol during a Reboot: Shannon Loses Weight, Gains Energy and Lowers Cholesterol.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
November 2017
Categories |