Brilliant Foods To Lower Your Cholesterol
If youve been told you need to reduce your cholesterol levels, there are four foods you could try to eat every day.
Soluble fibre, plant stanols and sterols, soy protein and nuts are known to lower cholesterol. This is according to research by the British Heart Foundation.
Eating these four as part of your healthy diet can lower your cholesterol level by up to 24%, as much as a low-dose statin. However, you must not stop taking your prescribed medication.
Green Tea: Antioxidants Help Lower Ldl Cholesterol
All varieties of antioxidant-rich tea can help lower LDL. Green tea, which is particularly rich in the powerful antioxidant epigallocatechin gallate , has shown the best results. EGCG lowered LDL cholesterol levels by about 9 milligrams per deciliter in 17 trials reviewed in the International Journal of Food Science Nutrition in September 2016.
Unlike other teas, which are made from fermented leaves, green tea leaves are steamed, which prevents the EGCG from being oxidized. While some studies have been done with an intake of seven or more cups a day, drinking a few cups of green tea daily should help and will keep you from getting too much caffeine. Preparing your green tea with loose tea, rather than tea bags, provides more EGCG.
What Nuts Are Highest In Protein
Proteins are the essential building blocks of our body and are crucial for the bodys proper development and functions.
However, there has been confusion regarding how much protein to consume for a healthy lifestyle as an increasing number of people resort to protein shakes and high-protein foods to ensure they consume the proper intake.
Nonetheless, studies have found that the right amount of protein is around 0.7 grams of protein for every pound of body weight.
In particular, nuts are foods that are high in protein and essential minerals, and vitamins.
They are easy to add to your diet, versatile, and extremely healthy.
In the list below, you can find the nuts with the most significant amount of protein for one serving :
- Almonds: 7g
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Nuts Especially Almonds And Walnuts
Nuts are another exceptionally nutrient-dense food.
Theyre very high in monounsaturated fats. Walnuts are also rich in the plant variety of omega-3 fatty acids, a type of polyunsaturated fat associated with heart health .
Almonds and other nuts are particularly rich in L-arginine, an amino acid that helps your body make nitric oxide. This, in turn, helps regulate blood pressure .
Whats more, nuts provide phytosterols. These plant compounds are structurally similar to cholesterol and help lower cholesterol by blocking its absorption in your intestines.
Calcium, magnesium and potassium, also found in nuts, may reduce blood pressure and lower your risk of heart disease.
In an analysis of 25 studies, eating 23 servings of nuts per day decreased bad LDL cholesterol by an average of 10.2 mg/dl .
Eating a daily serving of nuts is linked to a 28% lower risk of both fatal and nonfatal heart disease .
Summary
Fatty fish, such as salmon and mackerel, are excellent sources of long-chain omega-3 fatty acids.
Omega-3s bolster heart health by increasing good HDL cholesterol and lowering inflammation and stroke risk.
In one large, 25-year study in adults, those who ate the most non-fried fish were the least likely to develop metabolic syndrome, a cluster of symptoms that includes high blood pressure and low good HDL levels .
In another large study in older adults, those who ate tuna or other baked or broiled fish at least once a week had a 27% lower risk of stroke .
Almonds To Improve Cholesterol
Eating almonds regularly appears to increase HDL cholesterol and may even help improve the way it works. Researchers at Penn State looked at the effects of adding almonds to the diets of a group of 48 men and women with high LDL cholesterol. The participants were all put on the same diet that included 43 grams of almonds daily for six weeks. Then, for another six weeks, they followed the same diet but ate a banana muffin instead of almonds. The researchers reported that the almond diet improved HDL function by 6.4 percent among study participants of normal weight, and increased the amount of certain HDL particles by 19 percent, potentially making them more effective. The particles, a-1 HDL, are known to decrease the risk of heart disease. Study leader Penny Kris-Etherton, a professor of nutrition, noted that earlier research indicates that diets including almonds lower LDL cholesterol, a major risk factor for heart disease. She added that not much was known about the effect of almonds on HDL, which transports cholesterol from tissues and cells to the liver for removal from the body. The study was supported by the Almond Board of California.
Penny Kris-Etherton et al, Inclusion of Almonds in a Cholesterol-Lowering Diet Improves Plasma HDL Subspecies and Cholesterol Efflux to Serum in Normal-Weight Individuals with Elevated LDL Cholesterol Journal of Nutrition, August 2017, doi:10.3945/jh.116.245126
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Walnuts Help Keep Arteries Clear
Most nuts contain a high concentration of healthy fat. Walnuts are composed of 47 percent polyunsaturated fatty acids, thought of as “good fats.” But while most nuts contain polyunsaturated fatty acids, walnuts are the only ones with a significant amount of a certain type called alpha-linoleic acid. Alpha-linoleic acid acts as an anti-inflammatory agent and has actually been shown to help reduce plaque buildup in coronary arteries. Eating walnuts has been shown to improve cholesterol levels and the function of the small arteries and vessels within our bodies. Recently, a study looking people who consumed 43 gm of walnuts every day found the nuts reduced total and LDL cholesterol levels. However this study showed something even more important, in my view. Consumption of walnuts reduced the level of apolipoprotein B, which is a strong genetic risk factor for coronary artery disease.
If you are at high risk for coronary artery disease or already have it, consider adding walnuts to your diet.
Foods That Lower Cholesterol
A persons diet plays a crucial role in how healthy their cholesterol levels are. Eating foods that keep cholesterol within a healthy range can help prevent health issues, including a heart attack or stroke.
Cholesterol is a waxy substance that travels through the bloodstream as a part of two different lipoproteins: low-density lipoprotein and high-density lipoprotein .
People sometimes refer to LDL cholesterol as bad cholesterol because it causes fatty deposits to build up in the blood vessels. These deposits can block blood flow and cause heart attacks or strokes.
HDL, or good, cholesterol helps remove cholesterol from the body through the liver. High levels of HDL cholesterol can reduce the risk of heart problems and strokes.
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Almonds To Lower Cholesterol And Blood Sugar
We love it when our listeners tell us about simple, easy ways to achieve health goals. Thats why we were pleased to learn about almonds to lower cholesterol and blood sugar. We were even more delighted-though not at all surprised-to find that there is good science to back this observation up.
Q. I told my doctor that almonds lowered my blood sugar and cholesterol. He saw the excellent lab results but doubted it could be due to almonds. Do you have any actual science I could show him?
Can Almonds Raise Your Cholesterol
MayoClinic.com ranks nuts as one of five top foods to lower your cholesterol, so you can put almonds on your heart-healthy food list. But almonds, like most nuts, contain a lot of calories. If you eat too many and gain weight, you could raise your cholesterol levels. The U.S. Food and Drug Administration recommends that you eat a handful of almonds or other nuts daily.
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Almonds Help Manage Weight
Almond are low in carbohydrates but high in protein, healthful fats, and fiber.
According to research appearing in 2015, eating almonds as a mid-morning snack can leave a person feeling full for some time. People consumed either 28 g or 42 g . The extent to which the participants appetites remained low was dependent on the quantity of almonds they consumed.
Feeling full can help people lose weight, as they will be less tempted to seek more snacks.
Could Eating This Cheap Snack Help
To lower your cholesterol levels, you are encouraged to eat a diet high in healthy fats, while avoiding too much saturated fat.
Healthy fats are found in nuts and avocados, olive oil and oily fish.
Plant sterols, found in vegetable oils, have been shown to block cholesterol absorption, helping to bring your cholesterol reading down.
One of the best foods to snack on to lower cholesterol is Brazil nuts.
These tasty nuts are high in plant sterols and healthy fats, as well as giving you a protein boost, helping you to stay full between meals.
One study showed eating a portion of Brazil nuts lowered bad cholesterol within hours, while boosting the levels of good cholesterol in your blood: a win-win.
Although the benefits of eating Brazil nuts were noticed almost immediately, they lasted for up to a month afterwards.
Brazil nuts also contain monounsaturated fats, polyunsaturated fats, antioxidants and soluble fibre which all help reduce the levels of cholesterol in your bloodstream.
So, the next time youre reaching for a snack between meals, grab a handful of Brazil nuts, your heart will be glad you did.
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Almonds Can Lower Cholesterol Levels
High levels of LDL lipoproteins in your blood also known as bad cholesterol is a well-known risk factor for heart disease.
Your diet can have major effects on LDL levels. Some studies have shown almonds to effectively lower LDL.
A 16-week study in 65 people with prediabetes found that a diet providing 20% of calories from almonds lowered LDL cholesterol levels by an average of 12.4 mg/dL .
Another study found that eating 1.5 ounces of almonds per day lowered LDL cholesterol by 5.3 mg/dL while maintaining good HDL cholesterol. Participants also lost belly fat .
Summary Eating one or two handfuls of almonds per day can lead to mild reductions in bad LDL cholesterol, potentially reducing the risk of heart disease.
Handful Of Almonds A Day
A handful of almonds a day keeps the cholesterol at bay? It seems that those heart-healthy almonds really do the body some additional good when it comes to helping with cholesterol according to new research.
Good news for all the nut lovers out there! It may not be new news that almonds are heart healthy, but it is good news for those with high cholesterol levels and those seeking to not have high cholesterol in the first place.
So instead of noshing on crackers, pretzels or chips head for the almonds next time hunger pangs strike you â do your heart some good, according to researchers at Penn State University.
Eating almonds on a regular basis could help boost a persons high-density lipoprotein or HDL cholesterol, which is often called the good cholesterol, as well as improve the way low-density lipoprotein or LDL cholesterol is removed from the body.
Researchers said although theres a great deal of research out there that shows a diet including almonds lowers LDL cholesterol. LDL cholesterol is a major risk factor for heart disease. However, there was not as much information about how almonds affect HDL cholesterol, which is considered good cholesterol and helps lower risk of heart disease.
Almonds not only boost HDL cholesterol and lower LDL cholesterol, but also provide good fats, vitamin E and fiber as well. The study was published in The Journal of Nutrition.
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Whole Grains Especially Oats And Barley
Extensive research ties whole grains to lower heart disease risk.
In fact, a review of 45 studies linked eating three servings of whole grains daily to a 20% lower risk of heart disease and stroke. Benefits were even greater when people ate more servings up to seven of whole grains per day .
Whole grains keep all parts of the grain intact, which provides them with more vitamins, minerals, plant compounds and fiber than refined grains.
While all whole grains may promote heart health, two grains are particularly noteworthy:
- Oats: Contain beta-glucan, a
Fruit is an excellent addition to a heart-healthy diet for several reasons.
Many types of fruit are rich in soluble fiber, which helps lower cholesterol levels .
It does this by encouraging your body to get rid of cholesterol and stopping your liver from producing this compound.
One kind of soluble fiber called pectin lowers cholesterol by up to 10%. Its found in fruits including apples, grapes, citrus fruits and strawberries .
Fruit also contains bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects.
Eating berries and grapes, which are particularly rich sources of these plant compounds, can help increase good HDL and lower bad LDL cholesterol .
SummaryFruit can help lower cholesterol and improve heart health. This is largely caused by its fiber and antioxidants.
Nuts: A Good Choice For Diabetes And Your Heart
Melissa Joy Dobbins, RDN CDCES founder at Sound Bite, says healthy fat keeps tickers at bay. Having type 2 diabetes increases the risk of heart attacks and stroke by 2%. Mussatto explains that nuts contain mono and polyunsaturated fats that help lower cholesterol. Nut consumption also further increases HDL cholesterol, she added. This cholesterol is similar in effect in sanitation workers by removing cholesterol from the blood and eliminating it in arteries, preventing plaque build-up.
Amond remains one of the best nuts out there that helps diabetics control glucose levels.
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Eating Almonds With Chocolate May Lower Cholesterol
By Lisa Rapaport, Reuters Health
4 Min Read
â Overweight and obese people who eat almonds and chocolate every day may have lower cholesterol than their counterparts who dont consume these foods, a recent experiment suggests.
Consumed separately, almonds and chocolate have each been linked to lower blood sugar, blood pressure, cholesterol and hunger levels in previous studies. All of these things are risk factors for heart disease.
For the current study, researchers tested cholesterol levels in 31 overweight and obese people. For four weeks, all of them followed a typical American diet. Every day for another four weeks, they all added almost one-third of a cup of almonds to the typical diet. In another four-week period, participants added almost one-quarter cup of dark chocolate and about 2.5 tablespoons of cocoa powder per day. Everyone also had a four-week period of adding both the nuts and the dark chocolate with cocoa to their diet.
Adding just the almonds reduced participants levels of low-density lipoprotein cholesterol â the bad kind that can build up in blood vessels and lead to clots and heart attacks â by 7 percent, the study found.
Combining almonds with dark chocolate and cocoa also reduced small, dense LDL particles that are a risk factor for cardiovascular disease, researchers report in the Journal of the American Heart Association.
The results dont mean its wise for people to eat almonds and chocolate by the pound, however.
Oats And Oat Bran: Just A Little Every Day
Oats and oat bran contain beta-glucan, a water-soluble fiber that helps reduce the amount of LDL cholesterol circulating in the blood. A meta-analysis published in the American Journal of Clinical Nutrition in December 2014 found that a daily intake of at least 3 grams of oat beta-glucan reduces total cholesterol and cuts LDL cholesterol levels. That’s the amount in ¼ cup of uncooked oat bran or 1½ cups of cooked steel-cut oatmeal.
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Almonds Are High In Vitamin E
Vitamin E is a family of fat-soluble antioxidants.
These antioxidants tend to build up in cell membranes in your body, protecting your cells from oxidative damage.
Almonds are among the worlds best sources of vitamin E, with just 1 ounce providing 37% of the RDI .
Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer and Alzheimers disease .
Summary Almonds are among the worlds best sources of vitamin E. Getting plenty of vitamin E from foods is linked to numerous health benefits.
Almonds Can Assist With Blood Sugar Control
Nuts are low in carbs but high in healthy fats, protein and fiber.
This makes them a perfect choice for people with diabetes.
Another boon of almonds is their remarkably high amount of magnesium.
Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control .
The current RDI for magnesium is 310420 mg. 2 ounces of almonds provide almost half that amount 150 mg of this important mineral .
Interestingly, 2538% of people with type 2 diabetes are deficient in magnesium. Correcting this deficiency significantly lowers blood sugar levels and improves insulin function (
22 ).
This indicates that high-magnesium foods such as almonds may help prevent metabolic syndrome and type 2 diabetes, both of which are major health problems.
Summary Almonds are extremely high in magnesium, a mineral that many people dont get enough of. High magnesium intake may offer major improvements for metabolic syndrome and type 2 diabetes.
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Beans: Healthy Pintos And Garbanzos Stand Out
All types of beans and other legumes pinto, red, white, navy, black, garbanzo, lima, and lentil, for example are excellent sources of soluble fiber. Fiber binds to cholesterol-laden bile salts in the small intestine and promotes their excretion along with waste. When this happens, the liver must use more cholesterol to produce more bile salts, therefore lowering the amount of cholesterol available to make LDL.
Still, results of nutrition surveys published in January 2016 in PLoS One show that awareness of the cholesterol-lowering benefits of beans is low. Eating as little as one half cup of cooked pinto beans per day may lower total cholesterol and LDL cholesterol significantly, noted a study published in the Journal of the American College of Nutrition in June 2007.