Discover Cholesterol Lowering Foods
And Other Natural Ways
To Lower Cholesterol
It's unbelievable how few individuals include adequate amounts of cholesterol lowering foods in their diet each day. They can easily be obtained and provide so many benefits that there is no reason not to. If you're like me, you would rather find natural ways to lower your cholesterol, instead of being on cholesterol medication for the rest of your life. This article will get you started doing just that. Foods that raise cholesterol have been thoroughly studied. These high cholesterol foods typically come from red meats, deep fried foods and foods made with cream. Foods that include trans fatty acids, highly processed or high amounts of white flour all are a part of poor nutritional habits and lead to increased risks of diabetes, heart disease and high blood pressure. But fortunately there are many cholesterol lowering foods. Foods that lower cholesterol come from a large variety of sources including nuts, vegetables and fish. Even sea vegetation and seaweed are powerful cholesterol lowering foods.
Whole Foods
Science has confirmed that eating the proper foods is one of the best natural ways to lower cholesterol. They have found that the real protection comes from some of the different natural chemicals in the food. For instance it is well known that an orange contains large amounts of vitamin c. But a lesser known fact is that all the other nutrients in an orange (there are dozens of vitamins and minerals) work synergisticly to lower ldl (the bad type) cholesterol and raise hdl (the good type) cholesterol. Oranges contain flavenoids which are a chemical that scientists believe protects against heart disease. These chemicals are also found in tomatoes, red wine, and dark chocolate. All these foods are discussed in detail on the superfoods page.
Scientific Studies
In a recent study it was found that tomatoes grown organically have a higher level of flavenoids that protect against cardiovascular disease than traditionally grown tomatoes. In the study which was published in The Journal of Agriculture and Food Chemistry it was stated that the level of flavenoids in an organically grown tomato is almost twice as high as those conventionally grown. Cholesterol lowering foods which are high in flavenoids are the most effective.
Another recent study published in the British Medical Journal showed that folic acid decreased the levels of homocysteine and thus reduced the risk of heart disease. Folate is found in cholesterol lowering foods such as oranges, green leafy vegetables, broccoli, chick peas, lentils, avocados, strawberries, peanuts, and asparagus. Surprisingly, nuts and seeds are included in the list of cholesterol lower foods. Multiple clinical studies have found that nuts have a positive effect on blood cholesterol levels. These studies have shown that eating nuts daily decreased the total cholesterol and LDL cholesterol while raising the HDL cholesterol. It has also been shown that the nuts will also increase the overall lifespan of those who consume them. In several large studies (The Iowa Women Health Study, Nurses Health Study and The CARE Study) the researchers found that those who eat nuts frequently have a lower risk of heart disease due to hardening of the arteries. To obtain the benefit from eating nuts only requires a handful a day. It's a great snack for those who need to lower their cholesterol.
Fish And Cholesterol
We have left the best for last. Among cholesterol lowering foods, cold water fish such as salmon, tuna, and trout stand out as being incredibly healthy. Fish is effective in lowering cholesterol and triglycerides due to its high concentration of omega 3 fatty acids. Scientists released a statement in Circulation 2002 saying that Omega 3 appears to affect cardiac function, cardiac mechanics and arterial endothelial cardiac function. So what does this mean? It means that Omega 3 fatty acids are effective in protecting the heart against arrhythmias and blocked arteries. Taking a daily fish oil supplement is one of the best natural ways to lower cholesterol and triglycerides. It is a convenient, inexpensive and effective way to improve many areas of health.
Become informed on fish oil and other natural ways to lower cholesterol in our section on cholesterol supplements.
Make no mistake about it. If you're committed to finding natural ways to lower cholesterol, the place to begin is with the foods you eat. You probably have cholesterol lowering foods in your refrigerator. By adding them to your diet more frequently, you will noticeably improve your health, increase your energy level and even extend your life. In addition to diet, cholesterol supplements will substantially lower cholesterol levels. Learn about a natural product that lowers cholesterol levels by up to 14% here.
More than cholesterol lowering foods on our Heart Healthy Foods page
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