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Healthy diet to lower cholesterol.

April 12, 2016

What is cholesterol?

Cholesterol is an organic molecules essential for human body which travels through our bloodstreams as low density lipoproteins (LDL) and High Density Lipoproteins (HDL). Higher existence of LDL in our blood causes cholesterol related difficulties, for example, excess amount of cholesterol may be deposited in the artery walls.

Molecular structure of cholesterol

Molecular structure of cholesterol

Who are Cholesterol’s sources?

Major source of cholesterol in our body is our dietary habit includes cheese, egg, yolks, and all kinds of red meats, oil and even breast milk. The existence of cholesterol in vegetables or plant source are lower. So using vegetable oil in deep fryer significantly helps to reduce LDL level. Although coconut and palm oil consist of saturated fat causing increment of low density lipoproteins. Avoiding red meats will stabilize the level of small amount of cholesterol human body needs for function purpose. Vegetable and fruits contains lower amount of cholesterol.

Some cholesterol rich steak eggs ribs cheese salmon good example of fatty-foods are source of cholesterol.

Some cholesterol rich steak eggs ribs cheese salmon good example of fatty-foods are source of cholesterol.

 

Some foods to lower cholesterol:

Oats:

Oats contains a substance called beta glucan or β-Glucans, which is a sort of sugar found in cell walls of cereals, oats, yeast, bacteria etc. This chemical substance basically suck up LDL and body expels it as waste. So having cereal made of mainly oats could be a healthy choice to reduce bad cholesterol.

Oatmeal with nut topping to lower cholesterol.

Oatmeal with nut topping to lower cholesterol.

Red Red Wine.

Red wine consists of polyphenol antioxidants to boost the process of slashing bad cholesterol. Grape juice is a good alternative if you don’t drink alcohol. As an alternative to wine, 8 ounce of purple grape juice for women and 16 ounce for men is sufficient to get your LDL cutting job done. Try to get pure grape juice with no extra sugar added to it. Eating red or purple grapes instead of juice does the same job with an extra benefit of fiber.

Red wine, grape or grape juice to lower LDL.

Red wine, grape or grape juice to lower LDL.

Dark Chocolate

Dark chocolate consists of 70% cocoa. Cocoa contains a phytochemical compounds called flavonols, having antioxidants to cut bad cholesterol.White chocolate doesn’t do that.Because it is not made from cocoa. Try eating 1.5 ounce chocolate bar a day, to benefit your blood. Try to get a sugar free one.

Chocolate bar to lower LDL.

Chocolate bar to lower LDL.

Mr. Bean

Beans are full of soluble fibers. This fiber creates a gel type chemical compound. This compound helps to cohere different types of acids and cholesterol in your intestine. Your intestine wall cannot soak up cholesterol anymore. Eat beans in salad or any meal you consume. kidney beans, chickpea, butter beans, pinto beans are blessings for your bloodstream.

A plate of soup containing four types of beans.

A plate of soup containing four types of beans.

Nuts!

You are going crazy thinking about increasing cholesterol level in your body. Surprisingly nuts are here to solve this LDL problem as your friends. Keep in mind nuts are blessed with mono- and polyunsaturated fatty acids. This element will reduce bad cholesterol. Allow 42.5 grams of nut friends named almonds, pistachio, hazelnuts, pine nuts, peanuts, pecans, walnuts in your mouth. Get them salt free and without coating.

Mixed nuts to eat raw

Mixed nuts to eat raw

Soy

Taking 25 grams soy protein by eating soy based food such as, tofu, soy milk, soy bean, soy bread, soy cookies are may reduce bad cholesterol by 5% to 6%. But researcher concluded that soy beans are not a extraordinary solution to eliminate Bad cholesterol previously thought. Whole milk contains 3.25% of fat along with 8% cholesterol. Whereas soy milk contains 0% Cholesterol with only 2% of saturated fat.

Soup made of soy milk and tofu.

Soup made of soy milk and tofu.

Something Fishy

Contrary to popular belief that fat fuels LDL in bloodstream, when choose fish to eat, get the fatty one. When you go to fish market or nearby grocery store try to by salmon, trout, tuna, mackerel, sardines etc. which contains Omega-3 fatty acids. This element helps to reduce LDL unlike bad saturated fat found in the red meat.

 

Smoked Mackerel with extra oil added

Smoked Mackerel with extra oil added

oil

The existence of cholesterol in vegetables or oils from plant source are lower. So using vegetable oil instead of butter in deep fryer may significantly help to reduce LDL level. Although coconut, mustard and palm oil consist of saturated fat causing increment of low density lipoproteins. In case of olive oil you choose extra virgin olive oil, because it less purified causing existence of huge antioxidants and may reduce cholesterol close to 15%. Avocado is a great choice along with peanut and canola oil. these oils contains Monounsaturated and Polyunsaturated fats causing lower Low-density lipoprotein cholesterol.

Avocado oil to reduce low density lipoproteins.

Avocado oil to reduce low density lipoproteins.

To bring this short article to an end, I may give you some added advice beside food tips. Any kind of physical activities even simple housework in our everyday life burns fat causing lowered cholesterol level. Physical exercise for example walking every day for 30 minutes decreases higher existence of LDL. Stress and anxiety may raise the level of cholesterol. So focus on your mental health. It is important to free up time for your family and friends, to laugh and hang out with them. Quit smoking. This habit aids in lowering bad cholesterol. You may undergo a cholesterol test in every 5 years.

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Eating For A Healthy Heart

February 15, 2016

Bad cholesterol or a bad diet is something we all experience at some point in time.  It’s impossible to eat healthy our whole lives, even though we may try hard to do it.  Eating healthy for your heart is something everyone should try to do, especially when it comes to restoring health and reducing heart attacks.

Your heart and food
We know these things for sure – a diet high in saturated fats will help raise your cholesterol, which is a risk factor for heart disease.  People that are obese are more prone to heart disease.  A diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease.

To help prevent heart disease and improve your health, put the tips below to good use.

Eat plenty of fish
Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids.  Other fish are great
to, although Omega 3 may help to get your cholesterol down to a healthier level.

Choosing healthy fats and oils
Saturated fat will increase the risk of heart disease. It’s found in meat, butter, and even coconut oil.  You
should avoid them until your cholesterol levels are down and you are at a healthy weight.  Even those
that love red meats can enjoy seafood and nuts for their main sources of protein. Monounsaturated fats such as olive oils will help you to protect your heart.  Olive oil is an ideal choice for cooking, dressing, or even as a dipping
sauce.

Plenty of fiber
Fiber can help you control your cholesterol.  You can find fiber in whole grain products to help control sugar absorption as well, which will help you keep your digestive system healthy.

Choosing carbohydrates
Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries.  Eating a lot of sugar isn’t good for your heart disease at all.  Healthy carbohydrates involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables.  You should make fruits and vegetables the main aspect of your diet.

Healthy cooking methods
Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn’t dip your food in batter and fry it anymore.  If you cook chicken, remove the skin and bake it in the oven in foil.

Instead of frying your fish you should always bake it.  Steaming your vegetables can help maintain the most nutrients.  You should use cream sauces or lots of butter anymore either.  When you eat vegetables, try squeezing lemon juice on them or using your favorite seasonings.

As you make the proper changes to your diet, keep in mind that it takes time for them to become habits. Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.