Cholesterol Lowering Foods

Cholesterol Lowering Foods: by Scott Canipe

There are many cholesterol lowering foods and there is a great need to incorporate them in one's diet. High cholesterol levels can cause serious harm to the body resulting in arthrosclerosis. Millions of people suffer from this deadly malady, which causes approximately 75% of all cardiovascular disease. Furthermore, it is found in 85% of those past the age of 30 in America, and is the leading cause of death for those in their mid-40s and beyond.

Therefore, it is imperative to ingest specific foods that will combat high cholesterol levels. The cholesterol lowering foods are very nutritious and promote overall good health. Too many times people feel that healthy foods taste bad, but nothing could be farther from the truth. These cholesterol lowering foods have great flavor.

When one is changing up his or her diet, it is true that a new taste must be acquired. The taste buds and the brain receptors must get conditioned to the way nutritious and whole food flavors are distinguished. Especially if the previous diet is poor inundated with salts, saturated fats, sugars, etc.

With the rise of heart disease and stroke in America and throughout the world, there is a deep concern for high cholesterol levels. Fortunately, there is an abundance of foods that lower cholesterol. The following is a list of some of these dietary resources:

High Fiber Foods

Food Types: Bran, Oats, Barley, Legumes, Seeds, Nuts, Acai Berry Products, Dried Herbs and Spices

Fiber is available in many foods to lower cholesterol. This incredible nutrient comes from vegetation and is a complex carbohydrate. There are two types of fiber; soluble and insoluble.

Soluble fiber dissolves easily in water, slows digestion, and aids in the softening of the stool to rid the body of solid waste.

Insoluble fiber cannot be digested. It does not dissolve in water. It passes through the digestive system as it did when it entered the body eradicating constipation and keeping bowel movements regular.

These fiber rich cholesterol lowering foods function by prohibiting the body's ability to absorb cholesterol into the bloodstream. Additionally, fiber gives one a feeling of fullness, which therefore minimizes overeating and consequently results in weight loss.

On average, one needs approximately 30 daily grams of fiber.

Healthy Fats

Food Types: Avocados, Olives, Olives Oil, Fats from Fish (Salmon and Halibut are the Main Choices), and Nuts (Almonds and Walnuts Top the List).

There are four types of fats and should be distinguished as "bad" and "good" fats:

Saturated - Bad
Transfat - Bad
Monounsaturated- Good
Polyunsaturated - Good

Saturated and trans fats should be avoided. They elevate ldl (bad) cholesterol levels.

Saturated fat occurs naturally, while tran fats are the result of a man-made process. Tran fats are created by partially hydrogenated oils. During this process, hydrogen atoms are added to unsaturated fats to make them more saturated, and consequently they have a higher melting point. That is the reason why they are found in many commercial cooking oils.

Saturated fats are chemically bonded with only hydrogen atoms containing no carbon, meaning they are fully saturated. They also have triglycerides containing saturated fatty acids. Foods such as butter, processed meats, fast food, and hydrogenated oils contain these unhealthy types of fats and should be steered cleared of.

Monounsaturated and polyunsaturated fats have tremendous health benefits and actually are found in many cholesterol lowering foods.

Monounsaturated fats are beneficial in many ways when consumed in moderation. They assist in reducing LDL cholesterol levels, possess high amounts of the antioxidant vitamin E, and assist in stabilizing bodily cells by providing nutrients.

Polyunsaturated fats will help reduce cholesterol levels if taken within reasonable limits. These fats contain the omega-3 and omega-6 fatty acids that are essential, meaning that they cannot be produced naturally in the body. The omega 3 and 6 are needed for brain development and function, normal growth in the body, and fetal support for pregnant women.

Plant Sterols and Stanols

Food Types: - Whole Grain Cereals, Seeds and Nuts, Legumes, Fortified Foods, Fruits and Vegetables

Plant sterols and plant stanols makeup specific plant membranes. They are small particles of certain plants, but they play a huge impact upon the above-mentioned cholesterol lowering foods. They do this by counterfeiting LDL cholesterol components in the intestines which therefore blocks the absorption of those components in the bloodstream. Consequently, they are disposed of as waste and exit the body.

Although they are found naturally in vegetation, manufacturers have actually added them to specific foods in a concentrated form. Also, plant sterols have been applied to certain supplements. So there are different ways to incorporate this powerful nutrient into many cholesterol lowering foods.

Implementation

The above-mentioned foods and nutrients contained therein will provide you with tremendous health benefits. But,to employ them in your diet changes must be made.

If you have been accustomed to a poor diet inundated with junk food, then this change will not be easy. It will take an extra motivation. But it can be done and the results will be greatly rewarding providing you with a lifestyle of health and fitness.

The following is a short recap of some of the most potent foods that lower cholesterol:

Almonds
Avocados
Salmon
Olive oil
Whole-grain cereals
Seeds and nuts
Legumes

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