Foods that lower cholesterol is the best defense against high blood cholesterol. Vegetables, fiber, whole grains, and plenty of fruits are all low in saturated fat and cholesterol. An overall solution for Americans to lower high blood cholesterol is to eat healthy and exercise and lose weight. All these methods can contribute to lowering your cholesterol levels. However you must be aware that some foods that contain cholesterol need to be part of an overall diet.
When choosing foods that lower cholesterol, remember to pick wisely, and make sure to get into the habit of reading food ingredient. Another important point is moderation. Many people have a bad habit in overindulgence. You must train your mind to control your eating habits. Remember too much of anything is no good. Over eating any supplement food will not be beneficial to you. It will only hurt you in the long run.
Foods that lower cholesterol
Nuts help lower cholesterol
It is a fact that nuts are high in fat and calories. So many people frown on them as being part of a healthy diet. Contrary to popular belief adding nuts to your diet can really be good for your heart. Numerous studies have shown that nuts play a part in lowering the risk of heart disease and the risk of sudden cardiac death. Research has shown that a moderate-fat diet that includes almonds, peanuts, walnuts can significantly lower cholesterol and LDL cholesterol by up to 19 percent. The unsaturated fat, fiber, vitamin E, phytonutrients, plant sterols and amino acid arginine have a beneficial effect on blood cholesterol.
Garlic helps lower cholesterol
In ancient times, the garlic bulb was used as a common treatment for intestinal parasites, loss of appetite, respiratory illnesses and leprosy. Now garlic is mostly used for seasoning. You can purchase it as dried powder, tablet, capsule and aged extract. Raw garlic contains highly concentrated allicin. Research has shown that using powder garlic over a short period of time can reduce cholesterol by only 6 percent. This shows that garlic has a short term effect on cholesterol levels. So if you choose to add garlic to your diet, use it in moderation. Oh and make sure you have some gum or mints to go with it.
Fish and fish oils lower cholesterol
Fish is rich in polyunsaturated fatty acids, docosahexanoic acid (DHA) and eicosapentaenoic acid (EPA). These omega-3 fatty acids are found in marine vegetation called phytoplankton. Fish consume these fatty acids by eating the phytoplankton. Salmon, herring, anchovies, tuna, are some of the richest sources of omega-3 fatty acids. Fish may also help lower LDL cholesterol. If you have cardiovascular disease, or even if you are healthy, the American Heart Association suggests that you should eat different types of fish twice a week. It's important to remember that it's best to eat fish baked. Fried food is just not good for anybody's health.
Alcohol helps lower cholesterol
Studies have shown that alcohol consumed in moderation can raise HDL cholesterol. However it may also decrease blood clotting and insulin resistance and may also reduce the risk of heart disease and diabetes. Now while this may be a good thing, most doctors do not recommend using red wine, beer and liquor to fight cholesterol, due to the fact that some people cannot handle alcohol very well and there is high risk for many to become alcoholics. Many people do not have enough self control to moderately drink. Excessive alcohol consumption can lead to high blood pressure, damaged liver, risks of developing cancer and other life threatening ailments.
These are just some of the foods that lower cholesterol. There are plenty of other choices, just remember that too much of any foods weather good or bad will in the long run have ill effects on your health.
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