Research indicates that if you can keep your levels of artery-clogging LDL cholesterol low
, then you should be able to cut your risk of heart disease in half. Believe it or not, that's not as hard to accomplish as you might think. Here's some suggestions to get you started.
Eat blueberries. By eating one cup of blueberries daily, you can deliver enough cholesterol-lowering compound pterostilbene to lower your levels of LDL cholesterol as effectively as a prescription medication can. Any form of blueberries will work--fresh, frozen, dried or juice.
Drink water. Research reveals that drinking 16 oz. of mineral water daily can decrease your production of LDL cholesterol by 15%. The minerals in the water help your liver to balance cholesterol production. Some alternatives that will also work are calicium-fortified orange juice or 100% purple grape juice.
Eat oatmeal. If you will eat oatmeal each morning for breakfast for two weeks, you can lower your LDL levels by about 15%. Eating anything first thing in the morning will lower your body's production of LDL enough to reduce your risk of heart disease by15%.
Eat nuts. Studies indicatethat by eating 2 oz. of nuts daily, you can lower your LDL cholesterol by10%, while raising your levels of good HDL cholesterol by 11%. Nuts are known to be rich in monounsaturated fats which are good in helping the liver to keep its fat metabolism in check.
Drink filtered coffee. If you drink coffee prepared in a percolator orFrench press, you can raise your LDL cholesterol. Apparently filtered coffee is loaded with a compound called cafestol which boosts cholesterol levels. The fibers in a paper coffee filter can trap those compounds before they end up in your coffee cup.