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4 excellent diet recommendations, for individuals hoping to lower their cholesterol |
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Written by Webmaster
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By Ronald Biggins
 If you're at the point where you are asking yourself, what exactly is a nutritious diet? Or what exactly is it that a nutritious diet can do to decrease your cholesterol levels? Then maybe its really about time that you simply started to ask yourself, "exactly which diet for lower cholesterol should i be considering trying out?" The truth is there is no such thing as a simple answer to the question. However, before you decide on the best diet for you, I'd just like to point out four "super foods" that you might consider consider incorporating into your diet.
To start with, id like to talk about oat bran and oatmeal. These two foods are a very good start towards helping to decrease cholesterol levels. The great thing about these two foods is that they both help the liver to supply less LDL cholesterol, without affecting your HDL levels. Though this is great news for your cholesterol, there are certain studies that have shown that soluble fibre has little impact on lowering triglyceride levels. However, it's proven that when you incorporate between
10 and 30 grams of soluble fibre into your diet, it is possible to cut back your cholesterol levels by 15% to 20%.However, resent test have been able to prove that if the body consumes between 10 and 30 grams of soluble fibre daily, then it can lower LDL levels of cholesterol by 15% to 20%
Below is a small list of a number of the various foods that one could buy with soluble fibre
Fruit is also a reliable supply of soluble fibre (oranges and apples)
Whole grains are always good to add to your diet(flax seed and barley).
Nuts are good for soluble fibre, but remember that they're high in calories, so eat in moderation (almonds,pecan and walnuts)
My next suggestion for "super food" is fish. You'll discover an excessive amount of fish contain high amounts of lean protein, and are also high in omega3 fatty acids. Contrary to what i have explained inside the article, there are a few fats which can be very beneficial in lowering cholesterol. One of them is omega3 fatty acids. Below is a brief list of key benefits that omega3 fatty acids have on our bodies:
(1) It helps the liver to produce HDL (good cholesterol).
(2) Omega3 can also help the liver to produce less LDL
(3) Omega3 fatty acids have also been proven to reduce levels of triglyceride levels, which is good news for diabetics.
If you want to know where to begin with omega3 fish, then a few of the favorites to look out for are, tuna, lake trout, salmon, mackerel, sardines and herring. If you have had the misfortune of contracting cardiovascular disease, then rather than consuming large amounts omega3 rich fish. you can actually try omega3 supplements. Always consult your medical professional, before using such supplements.
Another "super food" that's not as well heard of is plant sterols and stanols. This is a natural substance found in plants. Both these substances are similar to cholesterol. When stanols are digested, they get absorbed into the digestive track. Once the stanol is absorbed into the digestive track, it may possibly interfere with practice of cholesterol been absorbed. The left over cholesterol is removed through bodily waste. There are certain studies that show that cholesterol levels are generally reduced by 14%, by only a small amount of sterols been present within the digestive system.
If you happen to be wondering where to search for stanols, then some of the best sources are cooking oils, milk, yogurt, some fruit juices and salad dressing.
The last "super food" i need to mention is nuts. Nuts are one of the best sources of mono unsaturated fats, which have been proven to assist the liver to lower the levels of LDL cholesterol. They are also very good at assisting in keeping the blood vessels nice and healthy, which stops the arteries from hardening, thus reducing the risk of heart disease.
Here is a small number of nuts which are great for lowering cholesterol, and keeping the blood vessels healthy, walnuts, pecan, pistachio and almonds.
So, if you are looking to lower your cholesterol, and you're considering making some changes to your diet, I highly recommended incorporating the foods that have been mentioned in this article.
Eating these foods using a good diet can help significantly to lower your cholesterol levels. Before making significant changes to your diet, it is advised you ought to consult your medical professional first.
Ronald Biggins is an authority concerning high ldl cholesterol, for further information on diets lower cholesterol ,please visit http://www.loweringcholesterolmadeeasy.com
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