If you would like to support your heart function and fight off a predilection towards diabetes and heart disease it is suggested that you start ingesting at least a few of the following foods.
Artichoke leaf extract: This food extract, which reduces the level of LDL in your blood whilst also helping to protect your liver. The extract also exhibits antioxidant qualities, which it is believed, help to reduce the oxidization of LDL whilst ‘encouraging’ it to leave your body more quickly. This prevents the cholesterol form building up in the arteries and other disorders like high blood pressure from happening.
Brewer’s yeast: In one study a group of volunteers were given a daily dose of brewer’s yeast for eight weeks. At the end of the test, only one of the 11 original test subjects did not show lowered LDL rates as well as increased good cholesterol levels.
Green tea: Green tea is an ancient herbal remedy that has been popular in many Asian countries for centuries. In the West, it is recognized that green tea is very helpful for keeping blood pressure under control and also for reducing the levels of bad cholesterol in your blood. This is due to the high levels of antioxidant substances in green tea.
Garlic: Garlic is another powerful antioxidant, which helps to prevent the oxidization of LDL in the body and bloodstream. This was confirmed in one study where a few drops of garlic juice added to a fatty meal lowered the ‘bad’ cholesterol level by around 7%. Another study suggests that 600 mg of garlic powder every day could reduce your LDL levels by around 10%.
Ginger: Ginger is another food that possesses many of these same qualities as garlic. Including just a little ginger in your diet every day significantly reduces the risk of heart attacks as well as lowering your blood pressure at the same time.
Gingko biloba: This herbal remedy stimulates blood flow and helps prevent the formation of potentially harmful free radicals that can damage arterial walls.
Guggul: This is another herbal remedy derived from Ayurvedic medicine that is capable of lowering blood fat levels whilst helping to increase the levels of high-density lipoproteins – ‘good’ cholesterol – in your blood.
Turmeric: Turmeric is a spice that not only adds a delicious kick to your cooking but also lowers your LDL levels at the same time by stimulating the production of bile. It has certain anticoagulant properties similar to those demonstrated by aspirin too, but without the potentially harmful side effects.
You need to understand that it is not enough to just have high levels of good cholesterol. The ratio of good to bad cholesterol is important. This is because you can still get a heart attack if you have a high HDL level but also a high LDL level. This is why it is so important to eat those lower cholesterol foods as much as you can.
It is one thing to know which foods will lower your cholesterol and quite another to put shopping for them, cooking them and presenting them on a plate for dinner.
Here are some great tips for getting healthy eating low cholesterol foods into our life.
First of all make a shopping list before you go shopping so you stick to buying foods that are good for your heart and arteries and avoid impulse buys!
Simply do not keep foods that are high in cholesterol in your house. Only have healthy foods such as canned or dry beans, fresh fruits, whole grains, vegetables and vegetable juice on hand. Do not keep Chinese food, chips, cakes or other treats around.
Get rid of the butter and margarine and replace them with canola oil, olive oil or plant sterol spreads.
Look for foods that are specifically designed for low cholesterol and heart healthy diets. These are foods that have been fortified with plant sterols that help block the absorption o cholesterol.
Instead of eggs try eating and cooking with cholesterol free egg substitute. Even if you use these half the time you will be doing your body a big favour.
Substitute fish or vegetables in healthy oils for heavy creams on pasta.
Use vinegar instead of butter to fry foods. Liven up your dishes with oregano, basil, parsley, rosemary, thyme, cilantro, coriander, or cumin instead of adding fatting creams and sauces.
As you can see it only takes a few small changes in your attitude towards food and in cooking food to make a big difference in your cholesterol levels for the better.
For some people diet and lifestyle changes are not enough. High blood cholesterol levels often have a genetic component. Some people inherit altered genes that cause high cholesterol and this can usually not be changed sufficiently by lifestyle or diet.
If you are at risk of coronary heart disease and your LDL cholesterol level doesn’t drop after you make lifestyle changes and pay attention to diet, your doctor may recommend medications to force your LDL levels down.
- Add Kettlebells to your Home Gym
- Keeping a Food Diary is a Healthy Practice
- Weighted Vest
- More Quick Tips for Reducing Belly Fat
- Strong Abs Can Lengthen Your Life