Can Smoothies Help Lower Cholesterol
If you’ve been wondering if smoothies are good for lowering cholesterol, the answer is yes. But only if you prepare them with specific, heart-healthy and beneficial ingredients.
Besides quitting smoking, increasing physical activity, and limiting alcohol, improving your diet is another thing you can do to lower bad cholesterol.
But if when it comes to diet, you don’t know where to start, here are five things you should try:
Limit saturated fats
Consume more heart-healthy unsaturated fats
Boost your omega-3 intake
Eat fibre-rich foods, especially soluble fibres
Include more foods rich in plant sterols
This means focusing on wholesome, plant-based foods like fruits, veggies, nuts, seeds, legumes, and soy products.
Luckily, preparing a breakfast smoothie can help you pack lots of these beneficial ingredients in a tasty and practical format. So you can start the day knowing you fueled your body with foods that are actually good for your cholesterol.
Why Is There Good And Bad Cholesterol
Cholesterol is a powerful building block in our body.
It is composed of a waxy substance that helps makeup cell walls, absorb vitamins and minerals, and regulate hormones.
We need cholesterol to live optimally.
In fact, the body makes cholesterol on its own due to the high demand for this molecule in our body.
Cholesterol often acts as a transporter.
There are two main types of transportation that cholesterol can do.
The first is from the liver to the bloodstream.
This pumps healthy building blocks to the body to help build healthy cells.
LDL cholesterol is the type that carries cholesterol throughout the body.
It transports nutrients from the liver to the cells in the body.
Elevated LDL cholesterol is associated with an increased risk for cardiovascular disease.
HDL cholesterol acts as a transporter from the cells back to the liver.
This type of cholesterol is often thought of as the clean up crew.
Because it is transporting cholesterol and excess molecules back to the liver to be excreted via bile acids, HDL is beneficial.
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.
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Healthy Foods To Lower Your Cholesterol
Pintrest# 1 Oats and oat bran # 2 Beans and legumes –# 3 Avocados# 4 Nuts # 5 Barley and other grains – # 6 Eggplant and okra –# 7 Fruits # 8 Soy – # 9 Fatty Fish –# 10 Vegetable oil – # 11 Rice bran oil # 12 Tomatoes – # 13 Fenugreek seeds # 14 Lemons # 15 Ginger –# 16 Garlic –# 17 Ispaghula husk # 18 Green Tea –# 19 Coriander –# 20 Cluster beans # 21 Cinnamon # 22 Celery # 23 Broccoli and other vegetables – # 24 Apple cider vinegar weight loss# 25 Brown Rice –
Theyre A Good Source Of Fiber
Citrus fruits are a good source of fiber. Just one cup of orange segments contains four grams of fiber .
To put that in perspective, its recommended that you consume 14 grams of fiber for every 1,000 calories you eat. Its estimated that only 4% of men and 13% of women in the US get that amount .
Fiber has several health benefits, including improving digestive health and aiding weight loss.
Oranges are particularly high in soluble fiber, the kind of fiber that helps lower cholesterol levels .
Compared to other fruits and vegetables, citrus fruits are unique in that they have a higher ratio of soluble to insoluble fiber (
- 1/2 white grapefruit: 39
- Juice from 1 lemon: 12
Whats more, a 2015 study that looked at peoples eating habits and weight over 24 years found that eating citrus fruits was linked to weight loss .
Citrus fruits are low in calories, making them a smart choice for people seeking to lose or maintain their weight.
Good Juices For Lowering Cholesterol: Orange Kiwi And Strawberry Juice
A juice loaded with vitamin C and E is one of the best options for controlling bad cholesterol as well as preventing it. And for that we can prepare a juice from three very healthy and delicious fruits: oranges, Kiwis and strawberries. Strawberries, in addition to providing aroma and a rich flavor to this juice, are important allies in reducing the levels of bad cholesterol and triglycerides as well as improving platelet function.
Putting Together A Low Cholesterol Diet
When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two.
A largely vegetarian “dietary portfolio of cholesterol-lowering foods” substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber soy protein and whole almonds.
Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. But it’s a “natural” way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins.
Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It’s good for bones and digestive health, for vision and mental health.
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Extra Virgin Olive Oil
One of the most important foods in the heart-healthy Mediterranean diet is extra virgin olive oil.
One five-year study gave older adults at risk of heart disease 4 tablespoons a day of extra virgin olive oil alongside a Mediterranean diet.
The olive oil group had a 30% lower risk of major heart events, such as stroke and heart attack, compared to people who followed a low-fat diet .
Olive oil is a rich source of monounsaturated fatty acids, the kind that may help raise good HDL and lower bad LDL cholesterol.
It is also a source of polyphenols, some of which reduce the inflammation that can drive heart disease .
High cholesterol levels are a major risk factor for heart disease.
Thankfully, you can lower this risk by incorporating certain foods into your diet.
You can also practice techniques like mindful eating to make sure youre enjoying your meal and getting full without overdoing it.
Fruits Good For Cholesterol 5 Best Fruits
High cholesterol levels are one of the most common problems that todays generation is dealing with, and it is wreaking havoc on their hearts. Cholesterol is found in every part of the body and plays a crucial role in the bodys natural processes, such as food digestion and hormone production.
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Tactics To Reduce Cholesterol Quickly
For most of us, there’s really no need to pack our medicine cabinets with pills to reduce cholesterol levels. Natural, lifestyle-based strategies have proven extraordinarily effective in reducing cholesterol quickly and permanently.
Get the top 5 food and fitness tips recommended by the doctors, dietitians, exercise experts, and other faculty at the Pritikin Longevity Center. Pritikin has been helping people lower cholesterol levels since 1975.
Did you know that for every 10% drop in your cholesterol level, your heart attack risk drops by 20% to 30%? Theres more good news: Most of us can reduce cholesterol quickly, and without the need for medications. Simple lifestyle strategies can be very powerful.
Thats what several studies on thousands following the Pritikin Program of diet and exercise have found. Within three weeks, people were able to lower their cholesterol levels on average 23%, which translates into a 46% to 69% drop in heart attack risk.1
They May Help Fight Or Protect Against Cancer
Many studies have linked citrus fruits to a reduced risk of certain cancers .
In one study, people who ate one grapefruit or drank one serving of grapefruit juice daily had a lower risk of lung cancer .
Other studies have suggested that citrus fruits may also protect against esophageal, stomach, breast and pancreatic cancers (
Some of these flavonoids act as antioxidants and may block the expression of certain genes that are responsible for some degenerative diseases, including cancer .
Citrus fruits may also help fight cancer by suppressing cancers, blocking the formation of new cancers and making carcinogens inactive .
Citrus fruits have been widely studied for their protective effects on a variety of cancer types.
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Tips On How To Eat More Fruit And Vegetables If You Have Diabetes
Here are a few basic tips on how to eat more fruit and vegetables:
- Make a juice out of a variety of fruits and vegetables. I prefer vegetables as they dont elevate my blood sugar levels.
- Include a proportion of salads, vegetables, or fresh fruit in every meal. Try to eat at least one serving per day.
- Add some extra fiber to your breakfast cereal by adding chopped apple. It will also make it taste very good!
- Mix the fruits and veggies with something you enjoy like yogurt or oatmeal.
- Eat fruit as a snack, its much better than chips!
- Swap fries for sweet potato fries when you eat out at fast-food restaurants.
- Eat a variety of fruits and vegetables. The range from dark leafy greens to brightly-colored berries is very wide, so why not try something new every week!
- Try cooking the fruit and vegetables: preparation methods such as roasting, grilling, stir-frying, and air-frying can add flavor and freshness to these healthy foods. Make sure to use healthy cooking oils.
- Experiment with condiments: dressings, dips, or salsas can be used to transform your plate by introducing both flavor and nutrients. Experiment with different recipes for sauces such as those containing turmeric or ginger roots which have healing properties as well as many health benefits such as improved brain function.
Brief Review Of Cholesterol And Its Functions
Cholesterol is a fatty substance natural Distributed by all the cells of the body. It occurs mostly in the liver and pancreas, and can also be found in many foods.
Among its functions we find:
- Intervene in the formation of bile acids, necessary for the digestion of fats.
- Protect the skin from chemical agents and prevent dehydration.
- From hormones such as sex or thyroid hormones.
The accumulation of the latter in the arteries, translates into the risk of suffering Hypercholesterolemia , Coronary, dietary, sexual, or vascular wall damage.
In more severe cases, an individual with high cholesterol and triglyceride levels may suffer a myocardial infarction or stroke.
The Data from the World Health Organization do not fool anyone. 147 million affected and 17 million annual deaths due to cholesterol. A real pandemic.
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How To Incorporate Regular Exercise During The Holidays
Having an exercise routine is important for our general physical health and mental wellness.
During the busy holiday season, it can be tough to make it to the gym, therefore, many people skip physical exercise all together and tell themselves, Ill start again in January.
There are many things you can do that are lower impact that easily incorporate movement intoyour day.
One of my favorite things is to go out for a walk and call my mom. Giving her a call when thekids are not around and I can be completely focused on our conversation helps us connect, andour conversations make the time fly by!
Most days, I take our dog for an extra walk he never complains and we both return happier and with more energy!
Berries: How Can They Reduce Cholesterol Level
Berries are queens of fruits!
Strawberries, raspberries, blackberries and blueberries all contain antioxidants. This definitely helps your health on various ways.
They also contain pectin, which is a sort of soluble fiber, and which can help drop your cholesterol levels .
Berries also have bioactive compounds that offer antioxidant and anti-inflammatory properties, which can reduce your risk of heart disease as well. Pick up a couple of containers of berries the next time youre at the grocery store.
Strawberries work well with many salad recipes, and just about all berries make a tasty snack all by themselves.
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Drink Pomegranate Juice Everyday
Antioxidant properties in Pomegranate juice is much higher than other fruit juices, including blueberry, cranberry, and orange. It contains nearly three times as many antioxidants as green tea or red wine, making it a perfect natural drink to lower cholesterol levels.
This Antioxidant-rich juice not only helps with lowering LDL cholesterol, but it also reduces blood vessel damage and prevents the hardening of the arteries. A study suggests that consuming concentrated pomegranate juice significantlyreduced the total cholesterol level in type II diabetic patients. In another study, drinking pomegranate juice for eight weeks showed positive impacts on blood pressure, serum triglycerides, and HDL cholesterol.
To get the most health benefits out of pomegranate juice, make sure to drink pure pomegranate juice without added sugar. The added sugar adds more calories resulting in reduced effectiveness.
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Nutritional Value Of Lemon Juice
Lemon juice not only quenches your thirst but offers a load of nutrients. A single cup delivers 187 percent of the RDA of vitamin C, 8 percent of the RDA of folate, 9 percent of the RDA of potassium and 2 percent of the RDA of calcium. It also provides vitamin A, vitamin E, thiamin and manganese.
This refreshing beverage is loaded with antioxidants that protect your cells and tissues from free radical damage. Flavonoids, for instance, exhibit anti-inflammatory properties and strengthen your immune system. According to the Journal of Nutritional Science, these compounds modulate the brains enzyme and receptor systems, reducing the risk of neurodegenerative diseases. They have also been linked to lower rates of cardiovascular disease, hypertension, stroke and diabetes.
The vitamin C in lemon juice reduces free radical levels in your body, which may help slow the aging process. Free radicals contribute to heart disease, cancer and inflammation, so this nutrient may lower your risk of developing these conditions. Furthermore, it plays a key role in iron absorption, tissue repair, wound healing and skin health. Even the slightest deficiency can lead to bleeding gums, anemia, gingivitis and impaired immune function.
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Lemon Juice And Cholesterol
An animal study published in the Journal of Basic and Applied Sciences in 2010 found that lemon juice may help lower total cholesterol, triglycerides and low-density lipoprotein LDL, the bad cholesterol while increasing high-density lipoprotein HDL, the good cholesterol. This may be due to the antioxidant effect of the vitamin C and flavonoids found in lemon juice. While LDL cholesterol increases your risk for heart disease, HDL cholesterol decreases your risk.
Eat More Plant Sources Of Protein
Excellent plant proteins include beans all beans, like lentils, red beans, pinto beans, and soybeans. Rather than raising blood cholesterol levels, as animal sources of protein do, beans actually help lower cholesterol.
Beans also help reduce blood sugar and insulin levels, and may even lower cancer risk.
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Orange Juice Affects Cholesterol
Compared to nondrinkers, people who drank 2 cups of orange juice daily for at least 12 months had significantly lower cholesterol in a study published in August 2013 in Lipids in Health and Disease. An earlier study based on information obtained from the National Health and Nutrition Examination Survey 2003-2006 found similar results. The orange juice consumers, who typically drank 7 ounces daily, had lower levels of cholesterol than those who did not drink orange juice, according to the report published in the December 2012 issue of the Nutrition Journal.
Are Orange Juice Bad For High Cholesterol
Orange juice has also been shown to increase levels of good HDL cholesterol in people with elevated levels which could improve heart health . Summary Orange juice may help increase levels of good HDL cholesterol and decrease total and bad LDL cholesterol, as well as diastolic blood pressure.
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Drinks Containing Sterols And Stanols
Sterols and stanols are plant chemicals similar in shape and size to cholesterol that block the absorption of some cholesterol.
However, vegetables and nuts contain low levels of sterols and stanols that cannot lower cholesterol.
Companies are adding these chemicals to several foods and drinks, including fortified yogurt drinks, milk, and fruit juices.
The FDA state that most people should try to consume 1.3 g or more of sterols and 3.4 g of stanols per day.
Try to consume these sterols and stanols with a meal.