"Improving high cholesterol can be done in two simple steps," says Dr. Eileen Canday - Chief Dietician at Breach Candy Hospital, "The two simple steps are: Add foods that lower LDL - the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis and at the same time, cut back on foods that boost LDL."
Given, in this gallery, are some foods that will give you polyunsaturated fats, which directly lower LDL. And some foods containing sterols and stanols, which help block the body from absorbing cholesterol. Let's learn to keep high cholesterol in check and have a look at these helpful foods...
Foods that fight high cholesterol #1: Oats are high on every "foods to lower cholesterol" list, due to the simple fact that they are rich in fiber. The soluble fiber contained in oatmeal will reduce the LDL levels in your body, and even 5 or 10 grams of this fiber will be instrumental in helping lower your cholesterol.
Oats also contain beta-glucol, which helps to absorb the LDL cholesterol, process it, and expel it from the body in your excrement.
Foods that fight high cholesterol #2: Fish is one of the best foods to lower cholesterol, as it contains Omega-3 fatty acids that will be instrumental in improving your overall heart health. Those who have already suffered heart attacks from high cholesterol will find that the Omega-3 fatty acids prevent sudden death from heart problems.
Omega-3 fatty acids also increase the levels of HDL in the body, thus helping to combat the LDL more effectively. The best fish to eat include mackerel, salmon, albacore tuna, halibut, sardines, herring and lake trout.
Foods that fight high cholesterol #3: Nuts are some of the best foods to lower cholesterol, as they are rich in polyunsaturated fats. Walnuts, almonds are some of the nuts that are top cholesterol lowering foods, as long as they aren't salted.
It is important to only eat a small amount of nuts every day, and you should eat no more than a handful.
Foods that fight high cholesterol #4: Beans are excellent for your heart, though all legumes will help lower your high cholesterol. Beans are high in fiber, and they contain a lot of protein that is low in fat. "Studies have shown that beans can help to lower cholesterol by as much as 8% with only half a cup of beans eaten regularly," says Dr. Eileen.
Beans help to slow down the body's absorption of cholesterol, and black beans and kidney beans are two of the foods near the top of the low cholesterol foods list.
Foods that fight high cholesterol #5: Garlic helps lower cholesterol. It fights the plaque that would clog your arteries by preventing the cholesterol particles from clinging to the arterial walls. No more than four cloves are necessary, though two per day is the minimum amount to experience the amazing benefits of the garlic.
Foods that fight high cholesterol #6: Fibre in fruits helps lower cholesterol. Apples, pears, grapes strawberries, citrus fuits and grapefruit contain soluble fibre, which helps lower cholesterol.
Foods that fight high cholesterol #7: Spinach helps lower cholesterol, as it contains lutein. Lutein is regarded as one of the best nutrients to protect the walls of your arteries against the cholesterol that would cling to them and form blockages.
Foods that fight high cholesterol #8: Olive oil is rich in monounsaturated fats that fight high LDL cholesterol levels.
If you have high cholesterol, avoid these foods:
The saturated fats found in red meat and milk can raise the level of LDL enormously. Hence cut back on saturated fat to lead a healthy life. Use olive oil instead of butter, and try baking/roasting chicken instead of frying it.
Read more Personal Health, Diet & Fitness stories on www.healthmeup.com
Anda sedang membaca artikel tentang
Foods that fight high cholesterol
Dengan url
http://masalahurat.blogspot.com/2012/12/foods-that-fight-high-cholesterol.html
Anda boleh menyebar luaskannya atau mengcopy paste-nya
Foods that fight high cholesterol
namun jangan lupa untuk meletakkan link
Foods that fight high cholesterol
sebagai sumbernya
0 komentar:
Posting Komentar