subject: Four famous diet pointers, for folks looking to lower their cholesterol [print this page] Four famous diet pointers, for folks looking to lower their cholesterol
When you reach a point within your life when you`re starting to ask yourself, exactly what a good diet is? Or what exactly is it that a healthy diet can do to lower your cholesterol levels? Then maybe its really about time that you simply started to ask yourself, "What diet for lower cholesterol should i be using?" The truth is there isn't any simple answer to the question. However, before you choose the suitable diet for you, I'd just like to point out four "super foods" that you could consider incorporating into your diet.
To start with, i`d like to discuss oat bran and oatmeal. These two foods are a very good start towards helping to decrease your cholesterol levels. The beauty of these two foods is 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 is proven that should you incorporate between 10 and 30 grams of soluble fibre into your diet, it is possible to reduce your levels of cholesterol by 15% to 20%.However, resent test have been able to prove that if our bodies consumes between 10 and 30 grams of soluble fibre every day, then it is able to lower LDL cholesterol levels by 15% to 20%
Below is a small list of some of the different foods that you could buy with soluble fibre
Fruit can be a superb source of soluble fibre (oranges and apples)
Whole grains are always good to include to your diet(flax seed and barley).
Nuts are good for soluble fibre, but remember that they are high in calories, so eat moderately (almonds,pecan and walnuts)
My next suggestion for "super food" is fish. You will find significant amounts of fish contain high amounts of lean protein, and are also high in omega3 fatty acids. Believe it or not some fats are good for you. One of them is omega3 fatty acids. Below is a brief list of key benefits that omega3 fatty acids have on your body:
(1) It helps the liver to provide HDL (good cholesterol).
(2) Omega3 can also help the liver to provide less LDL
(3) Omega3 fatty acids have also been proven to cut back levels of triglyceride levels, which is good news for diabetics.
If you need to know where to start with omega3 fish, then some of the favorites to look out for are, tuna, lake trout, salmon, mackerel, sardines and herring. If you've had the misfortune of contracting heart disease, then rather then consuming large amounts omega3 rich fish. you may try omega3 supplements. Always consult a medical expert, before using such supplements.
Another "super food" that isn't as well heard of is plant sterols and stanols. This is a natural substance within plants. Both these substances are very similar to cholesterol. When stanols are digested, they get absorbed into the digestive track. Once the stanol is absorbed into the digestive track, it could interfere with practice of cholesterol been absorbed. The left over cholesterol is removed through bodily waste. There are certain studies that show that levels of cholesterol may be reduced by 14%, by only a small amount of sterols been present in the digestive system.
If you're wondering where to seek out stanols, then examples of the best sources are cooking oils, milk, yogurt, some fruit juices and salad dressing.
The last "super food" i would like to mention is nuts. Nuts are among the best sources of mono unsaturated fats, which has been proven to help the liver to reduce the amount of LDL cholesterol. Another great thing that nuts are good for, is keeping the blood vessels from hardening. thus bringing down the danger of heart disease.
Here is a number of nuts which are fantastic for lowering cholesterol, and keeping the blood vessels healthy, walnuts, pecan, pistachio and almonds.
So, if you are looking to decrease 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 decrease cholesterol levels. Before making significant changes to your diet, it is advised that you consult your medical professional first.
