Salsa Pico De Gallo And More
Forget about mayo or ketchup. Get out your chefs knife and start chopping. Throw together fresh tomatoes, onion, garlic, cilantro, and other heart-healthy ingredients for fresh dips that make snacking healthier.
Be careful with store-bought salsa, which is often high in sodium. You may need to closely monitor your sodium intake if you have heart disease or high blood pressure.
Eating Well + Exercise
For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3
The Stanford University School of Medicine study involved 200 middle-aged Americans, all sedentary and with poor eating habits. Some were told to launch new food and fitness habits at the same time. Others began dieting but waited several months before beginning to exercise. A third group started exercising but didnt change eating habits till several months later.
All the groups received telephone coaching and were followed for one year. The winning group was the one making food and exercise changes together. The people in this group were most likely to meet U.S. guidelines for exercise and healthy eating , and to keep calories from saturated fat at less than 10% of their total intake of calories.
For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3
This Is Why You Should Always Eat Cooked Tomatoes If Youre Trying To Lower Bad Cholesterol
Generally speaking, the less cooked a vegetable , the better. Raw is almost always preferable to cooked for retaining nutritional value. When it comes to the tomato, however, the cholesterol-fighting antioxidant lycopene, is more readily absorbed by the body after the heating process.
Statins are a class of drug that is prescribed to manage LDL cholesterol. They work by blocking the enzyme HMG-CoA reductasewhich is produced by the liverthereby preventing the natural creation of this type of cholesterol. LDL has been labelled bad because it is known to contribute to heart disease.
The thing about this is: why would the body normally create something that will kill us, necessitating the creation of a manufactured chemical to prevent it? Its all about balance.
A healthful lifestyle that includes eating organic fruits, vegetables, whole grains, and healthy fats and strictly limited processed foods combined with regular exercise and positive social interaction keeps everything working rightwithout pharmaceuticals.
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Tomatoes May Help Ward Off Heart Disease
Tomatoes provide protection against heart disease, according to University of Adelaide researchers. Photo courtesy of iStock.Full Image
Wednesday, 18 May 2011
A University of Adelaide study has shown that tomatoes may be an effective alternative to medication in lowering cholesterol and blood pressure, thus preventing cardiovascular disease.
A paper published by Dr Karin Ried in the international journal Maturitas reveals clinical evidence that a bright red pigment called lycopene found in tomatoes and to a lesser extent in watermelon, guava, papaya, pink grapefruit and rosehip has antioxidant properties that are vital to good health.
Dr Ried and her colleague Dr Peter Fakler from the Discipline of General Practice are the first to summarise the effect of lycopene on cholesterol and blood pressure, analysing the collective results of 14 studies in the last 55 years.
“Our study suggests that if more than 25 milligrams of lycopene is taken daily, it can reduce LDL-cholesterol by up to 10%,” Dr Ried says.
Tomatoes in particular have high levels of lycopene, with half a litre of tomato juice taken daily, or 50 grams of tomato paste, providing protection against heart disease.
“That’s comparable to the effect of low doses of medication commonly prescribed for people with slightly elevated cholesterol, but without the side effects of these drugs, which can include muscle pain and weakness and nerve damage.”
The study was funded by the Australian Department of Health and Ageing.
Continue Learning About High Cholesterol
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.
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Atop A Sandwich Or In A Juice Cantomatoes May Lower Triglycerides And Bad Cholesterolwhile Boosting The Good Stuff
Do you usually ask for tomatoes with your turkey on whole wheat? Make it a habit and you could lower triglycerides naturally.
In a study, young adults who consumed lots of fresh tomatoes experienced lower triglyceridesand higher HDL cholesterol . And after only 6 weeks!
You say tomato Participants in the study noshed on lots of tomatoes every dayalmost 3 cups of the fresh fruit. So top your salads with cherry tomatoes, add slices to your sandwiches and dice up a bunch of fresh tomatoes for a pico de gallo snack. You could throw in some tomato juice for good measure, as well. In the study, people who drank 2 1/2 cups of tomato juice daily experienced similar benefitshigher HDL cholesterol and lower LDL cholesterol !
Talkin‘ about tomatoes Tomatoes and tomato juice are rich in phenolsand researchers credit these disease-fighting compounds with helping to keep unhealthful blood fats in check. Although the mechanism behind it all is not yet understood, one thing is certain: Optimal HDL cholesterol levels can help stave off heart and blood vessel disease. Here are a few more easy ways to keep your cholesterol in check:
- Plan good meals.â¯Soy and plant sterols: good. Saturated fats: bad.â¯
- Work in activity.â¯Couch lounging: bad. Active hobbies: good.â¯
heart-health
How Long Does It Take For Consumed Foods To Help Lower Bad Cholesterol
A 2015 study from Penn State University found that obese or overweight people had a 50% drop in LDL levels after following an avocado-rich, low-fat diet for five weeks. An earlier study from Mexico reported that a similar diet in healthy people with mild hypercholesterolemia reduced total cholesterol by 17% and “bad” LDL cholesterol by 22% after only seven days.
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Good Juices For Lowering Cholesterol: Lemon Juice Y Ginger
Both ingredients containing active antioxidants which help lower cholesterol and prevent clogged arteries. For its part, lemon is not only good for lowering cholesterol but also helps to decrease high blood pressure. And ginger also has the ability to prevent blood clots from forming and impeding the proper functioning of blood circulation. Prepare a juice with lemon juice, water and 100 grams of ginger root and benefit from a solution that is excellent for preventing cardiovascular disease.
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.
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What Is Considered High Cholesterol And Why Is It Dangerous
According to the National Heart, Lung, and Blood Institute, high cholesterol is one of the leading causes of heart disease. And by now you probably know that heart disease is the number one killer of women in the United States. High cholesterol itself usually doesnt cause symptoms, so the best way to diagnose it is with a blood test at your doctors office called a lipid panel. A lipid panel is usually administered after a 9-12 hour fasting window to get an accurate read of your total cholesterol.
In addition to giving you a total cholesterol reading, this will also tell you what percentage of that number is LDL and HDL and your triglyceride count. Its important to not only know your total blood cholesterol level but to ask your doctor to break down what amount is LDL and what amount is HDL.
Overall, a desirable total blood cholesterol level is less than 200 mg/dL. Your cholesterol may be borderline high if it is 200-239 mg/DL, and 240 mg/dL and above is generally considered high. Again, these are guidelines for your total number you still want to ask your doctor what percentage is HDL and what percentage is LDL.
Modulation Of Ldl Receptor Activity
The inhibition of HMG-CoA reductase activity in mammalian cells by excess cholesterol is associated with reduced LDL receptor activity secondary to sterol-induced inhibition of the LDL receptor gene transcription . On the other hand, it has been demonstrated that in carotenoids-enriched cells the LDL receptor synthesis is not inhibited . The results of Fuhrman et al. demonstrated an increased LDL uptake by macrophages which were enriched with either lycopene or -carotene, in contrast to the reduced uptake of LDL by cholesterol-enriched macrophages. Inhibitors of cholesterol biosynthesis are known to reduce serum cholesterol concentrations by enhancing the removal of serum LDL, secondary to the activation of the LDL receptors . Thus, inhibition of HMG-CoA reductase by carotenoids, similarly to some statins, probably triggers a coordinate increased expression of the genes which code for the LDL receptor. Such an increase was also demonstrated for other plant-derived isoprenoids, such as tocotrienols .
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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.
Can Eating Tomatoes Help Improve Cholesterol Levels
Include lycopene-rich tomato products in your diet every day for a few weeks, and you may knock your bad low-density lipoprotein cholesterol levels down by as much as 10 percent, according to a study. Researchers think the lycopene in tomatoes inhibits LDL production while at the same time helping break down this artery-clogging fat. You’ll need to consume at least 25 milligrams of lycopene a day for cholesterol benefits. That’s about a half cup of tomato sauce. Bring on the marinara!
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What Is Hdl Cholesterol
High-density lipoprotein is a protective form of cholesterol that carries bad cholesterol away from the arteries and into the liver where it can be broken down and eliminated from the body.
When your HDL is high60 milligrams per deciliter or higheryour risk of heart attack or heart disease is lower. When your HDL is lowfor women less than 50 mg/dl, for men less than 40 mg/dlyour chances of having a heart attack or heart disease are increased.
Here are several types of foods you should consider eating more often to raise your HDL and lower your LDL.
If Lifestyle Changes Arent Enough
Take medications, if you need to, to lower your cholesterol into healthy ranges. Drugs like statins can be very effective, says Dr. Danine Fruge, MD, ABFP – Medical Director at the Pritikin Longevity Center, but do continue in your efforts to eat well and exercise because a healthy lifestyle can give you far, far more than drugs alone.
With a healthy living program like Pritikin, youre not only reducing cholesterol quickly, youre also creating changes throughout your body that can profoundly improve your overall well-being. Youre reducing blood sugar levels and blood pressure. Other heart disease risk factors like triglyceride fats are also dropping dramatically. Youre also reducing inflammatory factors that sicken arteries. Youre shedding excess weight. And, quite simply, youre feeling better, much better. Many of our guests at Pritikin tell us, I had no idea I could feel this good again.
Can any pill or combination of pills do all of the above? I highly doubt it. But a healthy lifestyle like Pritikin can.
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Anthropometric Measurements And Cardiovascular Risk Factors Assessment
Body weight was measured before breakfast after a 12 h overnight fast with the subjects lightly dressed, subtracting the weight of clothes. Body weight was measured on a calibrated digital scale accurate to 0.1 kg, and standing height was measured with a wall-mounted stadiometer . BMI was calculated with the following equation: weight /height 2. Waist circumferences and hip circumferences were measured with a no stretchable tape over the unclothed abdomen at the narrowest point between costal margin and iliac crest and over light clothing at the level of the widest diameter around the buttocks, respectively, as described in the past .
We assessed the presence of the classical cardiovascular risk factors, such as hypertension, diabetes and smoking, from clinical records and patient interview .
Blood pressure was determined at the time of the two visits, as previously described
The 9 Best Foods To Lower Your Cholesterol
When was the last time you thought about your cholesterol? It can be easy to forget about unless youve recently been to the doctor since high cholesterol doesnt usually come with noticeable symptoms. Food plays a very important role in your cholesterol numbers so start adding in the nine best foods to lower your cholesterol today.
Because unfortunately, the CDC stipulates that roughly 30% of American women have high cholesteroldramatically increasing their risk for heart disease, heart attack, and stroke. While medication may be necessary for some situations, making dietary changes is often enough to manage cholesterol naturally. Weve put together a list of the nine best foods to lower your cholesterol, in addition to a little preface on the difference between good cholesterol and bad cholesterol .
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Gm Tomatoes And Helpful Bacteria Claimed To Lower Cholesterol
Lactobacillus reuteri View gallery – 3 images
Atherosclerosis, more commonly known as hardening of the arteries, can have very serious consequences such as heart attacks and strokes. While there are medications that remove some of the offending plaque from the inside of the affected arteries, not everyone wants to take drugs unless absolutely necessary. Lifestyle improvements can certainly help, but soon two other options may be available probiotics and genetically-engineered tomatoes.
The tomatoes, created by researchers at UCLAs David Geffen School of Medicine, were engineered to produce a peptide known as 6F. That peptide mimics the plaque-reducing actions of ApoA-1, which is the main protein in HDL .
After being freeze dried and ground up, the tomatoes were fed to a group of mice that lacked the ability to remove LDL from their bloodstream. This made them particularly susceptible to atherosclerosis, a situation that certainly wasnt helped by the fact that they were otherwise on a high-fat, high-calorie Western-style diet.
Although the tomatoes made up only 2.2 percent of that diet, that was apparently enough to significantly reduce the amount of atherosclerotic plaque in the animals arteries. The mice also showed lower levels of arterial inflammation, higher levels of HDL, more paraoxonase activity , and a decrease in lysophosphatidic acid, a substance that has been shown to accelerate plaque build-up.
Lactobacillus reuteri
Foods Rich In Unsaturated Fats
Cutting down on saturated fat and replace some of it with unsaturated fats is great way to lower your cholesterol. Foods which contain unsaturated fats include:
- vegetable oils such as olive, sunflower, corn, rapeseed, nut and seed oils
- avocado, nuts and seeds
- fat spreads made from vegetable oils, such as sunflower and olive oil
- oily fish
Oily fish are a good source of healthy unsaturated fats, specifically a type called omega-3 fats. Aim to eat two portions of fish per week, at least one of which should be oily. A portion is 140g, but you could have two or three smaller portions throughout the week. Tinned, frozen or fresh all count e.g. salmon, sardines, pilchards, trout, herring and mackerel.
Avoid coconut and palm oil as, unlike other vegetable oils, they are high in saturated fat.
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Best Foods For Lowering Cholesterol
Health Check Certified By:
High cholesterol is an epidemic brought on by poor eating habits and stress. It can cause fatty deposits to accumulate on arteries and blood vessels which restricts the movement of blood, causing high blood pressure, and can lead to coronary heart disease which can be a precursor to heart attacks or strokes.
High density lipoprotein , is known as good cholesterol. This is a beneficial cholesterol to have in high levels, as it carries the fat through the blood and prevents it from depositing in the arteries. Bad cholesterol is known as LDL or low density lipoprotein. Total cholesterol levels should ideally be between 100-200 mg/dL for an adult.
High cholesterol is caused by a variety of factors, but weight, diet, activity, and stress levels also play a huge role. Thankfully these factors are within our control. Since diet is one of these factors within our control, here are 12 LDL cholesterol lowering foods for you to enjoy
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Top 10 Cholesterol Lowering Foods That Also Lower Triglycerides
It is not uncommon for people who have high triglycerides levels to also be battling higher than desirable levels of LDL cholesterol. Much of the battle fought to control these levels happens on the dinner plate, with diet playing an incredibly important role. Many foods that are found in a low cholesterol diet can also play a part in reducing triglycerides. But, not all of them. There are some cholesterol lowering foods however, that can also have a positive effect on lowering triglycerides. Incorporating more of them as a part of a low cholesterol diet can have an incredibly wide range of positive effects.
We have compiled a list of the top ten foods that anyone considering a reduced cholesterol and triglycerides diet should include. They are heart healthy and ideal for reducing the levels of these lipids in the bloodstream.
1.Soy: It may be the staple of the hippy revolution, but soy based foods have a lot to offer in terms of lowering cholesterol and triglycerides. They are a phenomenal protein substitute for higher fat meats and regular consumption can lower levels of the elevated lipids in the blood in as little as a few short weeks.
5.Whole Grain Bread: The fiber benefits of whole grain breads are the biggest benefit, but what they replace is an even bigger boost to cardiovascular health. By replacing refined grains like white breads with whole grain options, triglycerides spikes can be reduced and over time, both cholesterol and triglycerides can be reduced.
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