Bad Cholesterol Lowering Foods
bad cholesterol lowering foods
Almost everyone today has heard of high-density lipoprotein (HDL) or good cholesterol. HDL cholesterol is considered to reduce bad cholesterol and triglycerides blood stream bringing it to the liver for processing.
Supposedly, the HDL protects against cardiovascular disease in high levels (above 60 mg / dl), while that the risk of heart disease increase when HDL levels are low (below 40 mg / dL). In addition, research shows that while the level of bad cholesterol perhaps under, you still may be at risk of heart disease if your good or HDL cholesterol levels are low as well. Therefore the best way to protect cardio vascular disease is to raise HDL levels in the bloodstream. Here are some tips to choose foods that raise HDL cholesterol.
Eat raw onions and garlic. Studies show that regular consumption of onions and garlic in its raw state reduces bad cholesterol. In addition, onions contain chromium and vitamin B6 has been shown to increase HDL levels and reduce high levels of homocysteine, another risk factor for heart attack and stroke.
Choose foods Rich in Omega 3 fatty acids such as walnuts, flax seeds, oily fish (tuna, salmon and mackerel). Fish oil contains docosahexaenoic acid (DHA) and acid eicosapentaenoic acid (EPA), while some nuts (English walnuts). Case studies of Inuit Eskimos who live fish high in Omega 3 have significantly lower incidence cardiovascular disease. If you do not like fish, nuts and seeds are a tasty alternative to raising HDL cholesterol.
Using their fat monsaturated diet such as canola oil, avocado oil and olive oil, including those found in peanuts and soybeans increase HDL cholesterol levels without increasing total cholesterol. Vegetable oils contain alpha-linolenic acid (ALA) are also a form of omega 3 fatty acids. Simply replace these oils rather than oils rich in saturated fatty acids (butter, coconut and palm) in your usual recipes.
Increase your intake of soluble fiber in your diet. It is found in oats, fruits, vegetables and legumes – soluble fiber reduces bad cholesterol and raise HDL cholesterol. For best results, at least two servings a day.
Surprisingly, cranberry juice has been shown to increase HDL levels. Recently, small studies have suggested that consumption of cranberry juice may increase HDL levels by up to 10%. The researchers attributed the rise in HDL levels of flavonoids found in cranberry juice.
Of course, providing nutrients, especially HDL, from natural food sources are always ideal. However, there are circumstances where the food source is not available or can not be tolerated by the person in need. Supplements are a safe alternative to foods to raise HDL cholesterol. There are several omega-3 supplements available on the market. That goes for the garlic and onions, well, fortunately. However, it has been shown, however, if the garlic or onion pill supplements can increase levels HDL in the same way when fresh.
In postmenopausal women (but not, apparently, in men or pre-menopausal women) calcium supplementation can increase HDL levels.
Do not forget to exercise is also necessary. Regular exercise is something that increases your heart rate for 20-30 minutes can be effective in addition to food to raise HDL cholesterol and help clean up the bad cholesterol.
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