A Short Recap About Good And Bad Cholesterol
There are basically two kinds of cholesterol HDL and LDL.
HDL (high density lipoprotein) is a very beneficial cholesterol because it carries the fat through the blood and prevents it from being deposited on the arteries.
Bad cholesterol is known as LDL or low density lipoprotein, and it’s quite often brought on by poor eating habits and stress.
But age, gender, and genetics also play an important role, along with weight, diet and activity level.
Elevated LDL causes fatty deposits to accumulate on arteries and blood vessels and this restricts the movement of blood, which in turn causes high blood pressure.
High blood pressure can lead to coronary heart disease, which is often a precursor to heart attacks and/or strokes.
Cholesterol And Diet
Some of the following list of foods that ward of LDL might surprise you.
Diet plays an important part in your cholesterol levels, and it can both raise and lower your numbers.
Eggs – The Whole Egg And Not Just The Whites
A few recent and very large studies that have shown that eating egg yolks can lower high cholesterol by raising your HDL.
Contrary to what many people believe, eating more fats can actually lower your cholesterol levels.
Mono-unsaturated fats actually help lower LDL cholesterol.
Studies have shown that eating just a handful of walnuts every day can lower your LDL cholesterol levels by 10%.
Avocados are packed with oleic acid which is a monounsaturated fat.
Oleic acid is known as an omega-9 fatty acid and avocado is one of the highest natural sources of oleic acid.
Studies have found that oleic acid reduces LDL cholesterol by inhibiting the process of fat to cholesterol conversion.
Lentils are high in folate, which acts by protecting your artery walls from damage.
Lentils are also high in magnesium which causes your blood vessels to relax, thereby staving off heart disease and heart attacks.
All beans are packed full of soluble fiber which correlates to lower cholesterol levels.
Trout is very high in omega-3 fatty acids lower triglycerides levels.
* Triglycerides are the main constituents of natural fats and oils, and high concentrations in the blood indicate an elevated risk of stroke.
Other fish that are high in omega-3 fatty acids include salmon, tuna, and sardines.
There is a saying that,"An apple a day can keep the doctor away", and this is true for your cholesterol.
A recent study found that eating just one apple a day for a month lowered LDL cholesterol by 40%.
Psyllium fiber is popular as a mild laxative and is now being used to lower cholesterol.
It acts in two different ways.
One by reducing the absorption of cholesterol, and two by removing cholesterol through your bile.
Asparagus is packed with insoluble fiber, which is what gives it its stringy texture.
Steaming asparagus is one good way to soften the fibers, so when you digest the asparagus, the fiber binds the bile acids to the cholesterol, reducing the quantity in your blood stream.
A recent study found that eating just 1 oz / 25 g of freeze dried strawberry powder resulted in a 5% reduction of LDL cholesterol.
* Freeze dried strawberries were used for the study.
Oatmeal is a great fighter of LDL cholesterol.
The soluble fiber in oatmeal attaches to the cholesterol in your intestines and flushes it out of the body before it’s absorbed.