CHOLESTEROL LOWERING FOODS
Cholesterol - Can be controled by eating the right foods.
A few ways to help cholesterol in check
A number of Australians have cholesterol levels that are too high! In fact greater than 240 mg/dL - This level is higher than it should be for a healthy person's heart.
If you happen to be one of these people, keeping you cholesterol at safe levels will lower your chances of having a heart attack. It is know that for every 10% drop in your cholesterol levels, you lower your heart attack risk by between 20% to 30%
A few of the best Cholesterol-Lowering Foods
Green Garden Vegetables
Most vegetables are nutrient-dense, anti-inflammatory they are one of the most high-antioxidant foods.
Many of our home grown Australian dark leafy greens vegetables, like kale and spinach, contain hardly any calories but do offer great protection against heart attacks by helping artery walls stay clear and cleaner. These greens could be describe as life savers, they slow down the aging process and keep arteries flexible and healthy, offering protection against heart attacks by assisting artery walls stay clear of cholesterol buildup. READ MORE:
Just about all types of good choice, vegetables including cabbage, onions, broccoli artichokes and beets are especially useful for keeping up fiber intake and protecting heart health.
It has been known for a long time that Nuts of just about every kind make for a good source of healthy polyunsaturated and monounsaturated fats. Almonds specifically supply antioxidant flavonoids, plant-based compounds that improve artery health and assist in reducing inflammation. Nuts can help prevent damage from forming within artery walls and protect against dangerous cholesterol plaque buildup. They also provide a decent amount of fiber and help with fighting weight gain and obesity.
Flaxseeds and Chia Seeds
These seeds are the richest source of the plant-based omega-3 fatty acid called alpha-linolenic acid (ALA) They rank highly in terms of providing hormone-balancing-lignin's. Plus are extremely high in soluble and insoluble fiber and thus support detoxification promote very good gut health not to mention help with weight loss.
The good news is that the soluble fiber content in the seeds assists in trapping fat and cholesterol inside the digestive system so that it is unable to be absorbed. This creates a situation where bile is then excreted through the digestive system. What this does is force the body to make more, and of course doing this uses up excess cholesterol in the blood and lowering cholesterol overall.
Avocados are the favorite food of many they are in plentiful supply and to top this off they are one of the world's greatest sources of heart-healthy monounsaturated fat.
This is the type of fat that helps raise HDL cholesterol and at the same time assists in lowering LDL. Like flaxseeds and chia seeds avocados also contain high levels of soluble fiber which can help stabilize blood sugar levels.
Also avocados supply anti-inflammatory phytochemicals such as beta-sit sterol, glutathione and lutein.
Research into olive oil is discovering more and more benefits on a daily basis, it seems we are just beginning to understand the many ways that olive oil is able to improve our health, and our lives for that matter.
Anyone from the Mediterranean region is able to tell you about the health benefits, READ MORE:
Olive oil is another food that contains anti-inflammatory ingredients and is full of heart-healthy monounsaturated fatty acids which helps lower LDL cholesterol.
Fish - Salmon
Fish - Salmon is widely known as one of the world's very best sources of anti-inflammatory omega-3 fats.
This food "Salmon" is also well known for its nutrition value as it is linked to lower rates of heart disease, cognitive disorders, depression and a number of other conditions. Sardines, mackerel and herring contain omega-3 fats so they too can help raise good cholesterol at the same time support a healthy weight and good brain function.
Garlic is could be a game changes for some men ass it is one of the most researched heart healthy ingredients there are. Eating raw garlic has been shown to reverse disease!
Garlic has been found to lower cholesterol, reduce blood pressure, prevent blood clots. Plus protect against infections because of its antioxidant, anti-inflammatory, antiviral, antidiabetic and immune-boosting properties. WOW!
Fiber, fiber and more fiber sweet potatoes provide heaps of fiber, artery-cleaning fiber in addition to loads of vitamins and good antioxidants. They are also super low in calories and lower on the glycemic index which means that they will not push up your blood sugar and sweet potatoes are very high in potassium.
Green tea has often be considered one of the best beverages combating anti-aging. Because of it is rich source of cancer-fighting antioxidants, it also supports heart health because it prevents LDL cholesterol levels from rising. It is said that drinking green tea can help reduce atherosclerosis and risk of heart disease. Plus lower blood pressure, it can also help reduce inflammation in arthritis cases, and is known to improve bone density and brain function.
Beans are well known for containing fiber, eating beans helps slow the rate and amount of absorption of cholesterol. Beans also contain antioxidants and certain beneficial trace minerals which support healthy circulation.
Turmeric contains the active ingredient 'curcumin', which has it has been said to protection against a number of inflammatory diseases such as heart disease, cancer, ulcerative colitis, arthritis plus others.
You could consider turmeric the best of all the spices for fighting inflammation. Some of the benefits are, lowering cholesterol, preventing clots, fighting viruses, killing free radicals, increasing immune health, balancing hormones.
About Over 50s Health Pages
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