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Thread: 7 Cholestrol lowering foods
01-17-2010, 04:28 PM #1NιѕнyGuest
7 Cholestrol lowering foods
1 Apples: Apple pectin is a soluble fiber that helps draw cholesterol out of the system. The flavonoids (Quercetin) in apples act as a powerful anti-oxidant that seems to short-circuit the process that leads “bad” LDL cholesterol to accumulate in the bloodstream.
2 Beans: Beans and vegetables are an excellent source of soluble fiber and high in vegetable protein. By properly combing beans with brown rice, seeds, corn, wheat you can create a complete protein. Properly combined beans become an excellent substitute for red meat protein that is high in saturated fat.
3 Brown Rice: The oil in whole brown rice, not its fiber, lowers cholesterol. Brown rice can be combined with beans to form an inexpensive complete protein low in saturated fat. In addition, this whole grain also supplies good doses of heart-healthy fiber, magnesium and B vitamins.
4 Cinnamon: A study published in the journal Diabetes Care found that half a teaspoon of cinnamon a day significantly reduces blood sugar levels in people with type 2 diabetes. It also reduces triglyceride, LDL, the bad cholesterol and the total cholesterol level.
5 Garlic: Garlic contains the chemical allicin, which has been shown to kill bacteria and fungi, and alleviate certain digestive disorders. It also lowers the blood clotting properties of blood. But the most notable attention garlic has received over recent years is its possible usefulness in lowering cholesterol levels.
6 Grapes: Flavonoids in grapes protect LDL cholesterol from free radical damage and reduce platelet clumping. The LDL lowering effect of grapes comes from a compound that grapes produce normally to resist mold. The darker the grape, the better.
7 Oats: Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the “bad” cholesterol. Five to 10 grams of soluble fiber a day decreases LDL cholesterol by about 5 percent. Eating 1.5 cups of cooked oatmeal provides 4.5 grams of fiber — enough to lower your cholesterol.
01-17-2010, 04:30 PM #2
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Last edited by Nιѕнy; 01-17-2010 at 05:03 PM.
01-17-2010, 04:30 PM #3NιѕнyGuest7 Foods That May Lower Your Cholesterol
Following an overall healthy diet that’s low in saturated fat and abundant in fruits and vegetables is wiser than obsessing over specific "super" foods.
Still, some foods have been shown to give cholesterol levels an extra nudge in the right direction:
Number 1: Oats
When women in a University of Toronto study added oat bran to an already heart-healthy diet, HDL-cholesterol levels—the beneficial kind—climbed more than 11 percent
Number 2: Almonds
A 2005 Tufts University study found that substances in almond skins help prevent LDL cholesterol from being oxidized, a process that can otherwise damage the lining of blood vessels and increase cardiovascular risk.
Number 3: Beans and Lentils
In results reported in the Annals of Internal Medicine in 2005, LDL-cholesterol levels fell almost twice as far in volunteers on a low-fat diet who added beans and lentils (along with more whole grains and vegetables) to the menu.
Number 4: Blueberries
Blueberries contain a powerful antioxidant called pterostilbene that may help lower LDL cholesterol, scientists at the Agricultural Research Service reported in 2004.
Number 5: Barley
When volunteers in a 2004 USDA study added barley to the standard American Heart Association diet, LDL-cholesterol levels fell more than twice as far.
Number 6: Avocados
The monounsaturated fats in avocados have been found to lower bad LDLs and raise good HDLs, especially in people with mildly elevated cholesterol.
Number 7: Alcohol
Drinking a glass of wine with dinner—any alcoholic beverage, in fact—has been shown to raise good-cholesterol levels and lower the risk of a heart attack. (Excessive drinking, however, raises heart-disease danger.)
01-17-2010, 04:45 PM #4
01-17-2010, 04:46 PM #5NιѕнyGuest