Lower your cholesterol by Nandini Seo

11/19/2015

https://www.lifetimestyles.com/health/howtoloweryourcholesterolfast/203

How to Lower Your Cholesterol Fast

() Model: Cholesterol  Date of Posted : 2015‐06‐24 12:08:50 Share:

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Now‐a‐days many people are suffering from cholesterol. This is very commonly seen in most of the people, but this cholesterol can be reduced by following some simple steps which is totally natural and can be reduced in a simple way. Here are some following ways and tips for lowering cholesterol.

1. Soy (the smart, delicious and alternative way for lowering cholesterol): Reducing saturated fat is the single most important dietary change and to cut blood cholesterol. Saturated fat is bad for our heart. The liver uses the saturated fat to make cholesterol. So, eating food with too much of saturated fat can increase cholesterol levels especially low density lipoproteins. This soy makes the cholesterol cut from the blood and make the blood to flow freely to all parts of the body. It also helps our heart by slashing the amount of saturated fat that we eat. Beyond replacing saturated fat, compound in soy foods called isoflavones may also work to reduce low density lipoprotein cholesterol. These Soy is available as Soy nuts, Soy flour, enriched Soy milk. We will find many soy products in the production section of the market. Also consuming 25 grams of Soy protein daily can lower high cholesterol.

2. Beans Beans are high fiber solution. Except our morning wheat bran, no food is more fiber‐rich than beans. Beans are especially high in cholesterol. Beans are especially high in cholesterol‐lowering soluble fiber. Eating a cup of any type of beans per day particularly kidney, navy, pinto, black, chickpea, or butter beans can lower cholesterol by as much as 10% in 5 weeks. Soluble fiber forms a gel in water that helps bind acids and cholesterol in the intestinal tract, preventing their re‐

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Soluble fiber forms a gel in water that helps bind acids and cholesterol in the intestinal tract, preventing their re‐ absorption into the body. This is why the fiber helps to lower cholesterol levels and decreases the risks of heart disease. Soluble fiber is also found in oats and oat bran, barley, brown rice, beans, apples, carrots, and most other fruits and vegetables.

3. Salmon These are known as amazing heart‐friendly fat. Salmon is an excellent source of protein because it is high in omega‐3, choose salmon, white albacore tuna canned in water, rainbow trout, anchovies, herring, sardines, and mackerel. Eating at least two servings of fish every week, preferably fatty fish by far the richest source of fish‐oil.

4. Avocados It is the combination of beta‐sisterol and mono‐saturated fat. This has been described briefly in the follows: Avocado is a great source of heat‐healthy mono‐saturated fat. Mono‐saturated fat is a type of fat that may actually help to raise the levels of high density lipoprotein (HDL) which is known as good cholesterol and reduces the levels of low density lipoprotein (LDL). These are delectable green orbs pack more of the cholesterol‐smashing beta‐sitosterol than any other fruit. Beta‐sitosterol reduces the amount of cholesterol absorbed from blood. So the combination of beta‐sisterol and mono‐saturated fat makes the avocado an excellent cholesterol buster.

5. Garlic It is also known as the ancient herb for heart health. Garlic is used from thousands of years. It has been used nearly all cultures in the world. Its nutritional values and flavor have made it a kitchen staple. Ancient Egyptians ate garlic for stamina. In modern times, garlic is found to lower cholesterol, prevent blood clots, reduce blood pressure, and protect against infections. Now research has found that it helps to stop artery‐clogging plaque as its earliest stage called nanoplaques, in this process garlic keeps individual cholesterol particles sticking to artery walls. To reap more benefits, take 2‐4 fresh cloves a day.

6. Spinach It is the heart healthy green agent. Spinach contains lot of lutein, the sunshine‐yellow pigment found in dark green leafy vegetables and egg yolk. Lutein already has a golden reputation for guarding against age‐related macular degeneration, a leading cause of blindness. Now research suggest that just half cup of a lutein‐rich food daily also guards against heart attacks by helping artery walls “shrug off” cholesterol invaders that cause clogging. Spinach is the richest source of lutein. Shoot for a half cup of spinach a day.

7. Margarine These are best spread for your breads. There are 2 types of margarines that helps to low our bad cholesterol. Control and benecol are the two margarines that block the absorption of the cholesterol contained in our food and bile. The control margarine is made with plant sterols that are proven to lower both total and LDL cholesterol by up to 15%. The plant stanols in Benecol margarine work for some way. Both the National Cholesterol Educational program

and American Heart Association recommended these margarines. Spread these margarines on your toast or bagel in the morning or for a mid‐day snack. The only side effect is it will reduce beta‐carotene absorption. To compensate these beta –carotene absorption, make sure that should eat extra carrots, spinach, sweet red peppers, or sweet potatoes. It is proved that 3 serving of margarine per day help to drop total blood cholesterol by an average of 10% and LDL cholesterol by 14%. Taking of control helps to drop total cholesterol of 6 to 8% and LDL of 7 to 10% with one or two serving a day.

8. Tea Whether hot or cold tea, delivers a blast of antioxidant compounds. Studies proved that tea helps to keep blood vessels relaxed and prevent blood clots. Flavonoids, the major antioxidants in tea, have been shown to prevent the

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vessels relaxed and prevent blood clots. Flavonoids, the major antioxidants in tea, have been shown to prevent the oxidation of LDL cholesterol that leads to plaque formation on artery walls. These powerful antioxidants may even reduce cholesterol and even lower blood pressure. Although convenience iced teas still have high antioxidant levels , most homemade iced tea have even more antioxidants, so, if you want the very max, make your own. A cup of hot tea actually contains more antioxidants that serving of any fruit or vegetable. Both green and black teas have high oxidants levels. Take atleast one cup of tea everyday to reduce your bad cholesterol.

9. Walnuts, Cashews, and Almonds A moderate‐fat diet that is rich is rich in the healthy monounsaturated fats found in nuts may actually be twice as good for your heart as a low‐fat diet. Nuts also have vitamin E, magnesium, copper, and phytochemicals that have been linked to heart health. And walnuts are also rich in omega‐3s. People who eat nuts regularly have less heart disease and other illnesses than people who don't. The heart‐healthy monounsaturated fats they contain are also better for your joints than the polyunsaturated fats found in corn and safflower oils. Nuts are high in calories . Keep a jar of chopped nuts in your fridge and sprinkle 2 table spoons a day on cereal, veggies, salads, or yogurt. Or add them to your diet by sprinkling chopped nuts on stir‐fries. Almonds, hazelnuts, or walnuts can be added to pilafs. Make a trail mix with your favorite nuts, seeds and dried fruit. Just take 2 tablespoons of chopped nuts five times a week, or a small handful as a snack 3‐4 times a week.