Top 10 Cholesterol Lowering Foods
Cholesterol is a steroid lipid present in the blood, necessary for the proper functioning of cell membranes and the production of vitamin D and certain hormones.
High cholesterol levels are a risk factor for heart disease and stroke. Cholesterol-lowering foods are therefore a great addition to anyones diet for optimal health and as a preventative measure.
Cholesterol-lowering foods include oat bran, flax seeds, garlic, almonds, walnuts, whole barley, and green tea. Below is a detailed list of foods which lower bad LDL cholesterol, while leaving the good HDL cholesterol largely unaffected.
Flaxseed Might Curb Diabetes Risk
The lignans in flaxseed are also linked to improved levels of HA1C, a measure of average blood sugar over three months. The seeds may also help curb diabetes risk in other ways, too. In one small study, scientists gave people 0g, 13g, or 26g of flaxseed daily for 12 weeks.The participants all had prediabetes, and included obese men and post-menopausal overweight women. The people in the group who consumed 13g of flaxseed a day had lower blood glucose and insulin levels, and improved insulin sensitivity at the end of the study period.
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Pan A, Sun J, Chen Y, et al. Effects of a flaxseed-derived lignan supplement in type 2 diabetic patients: a randomized, double-blind, cross-over trial. PLoS ONE 2007 2:e1148. View abstract.
Adlercreutz H, Fotsis T, Bannwart C, et al. Determination of urinary lignans and phytoestrogen metabolites, potential antiestrogens and anticarcinogens, in urine of women on various habitual diets. J Steroid Biochem 1986 25:791-7.. View abstract.
Adlercreutz H, Heikkinen R, Woods M, et al. Excretion of the lignans enterolactone and enterodiol and of equol in omnivorous and vegetarian postmenopausal women and in women with breast cancer. Lancet 1982 2:1295-9. View abstract.
Adlercreutz H. Diet, breast cancer, and sex hormone metabolism. Ann N Y Acad Sci 1990 595:281-90. View abstract.
Alonso L, Marcos ML, Blanco JG, et al. Anaphylaxis caused by linseed intake. J Allergy Clin Immunol 1996 98:469-70. View abstract.
Arjmandi BH. The role of phytoestrogens in the prevention and treatment of osteoporosis in ovarian hormone deficiency. J Am Coll Nutr 2001 20:398S-402S. View abstract.
Azrad M, Vollmer RT, Madden J, Dewhirst M, Polascik TJ, Snyder DC, Ruffin MT, Moul JW, Brenner DE, Demark-Wahnefried W. Flaxseed-derived enterolactone is inversely associated with tumor cell proliferation in men with localized prostate cancer. J Med Food. 2013 Apr 16:357-60. View abstract.
Bloedon LT, Szapary PO. Flaxseed and cardiovascular risk. Nutr Rev 2004 62:18-27. View abstract.
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The Cardiovascular Benefits Of Flax Seed
A group of researchers investigated the benefits of flaxseed lignan extract for reducing serum cholesterol and preventing blockage of arteries by fatty deposits in rabbits. This study was published in the journal, Circulation, in 1999.
The results of the study showed that the lignan extract of flaxseed can reduce total serum cholesterol as well as LDL cholesterol levels. In addition, this flax extract increased HDL cholesterol and provided antioxidant protection to inhibit the oxidation of LDL cholesterol.
The combination of these effects reduced atherosclerosis by 73%.
This study proved that the lignan fraction of flaxseed can improve cardiovascular health by improving lipid profile and by its antioxidant effect.
An earlier study also confirmed this cardiovascular benefit of flaxseed in rabbits. This study was published in the journal, Atherosclerosis, in 1997.
This study linked the cardiovascular benefit of flaxseed with its omega-3 fatty acid and lignan content.
The researchers identified that flaxseed omega-3 fatty acids can inhibit the production of pro-inflammatory cytokines such as interleukin-1, leukotriene B4 and tumor necrosis factor. Furthermore, the lignans in flaxseed can improve cardiovascular health by their anti-platelet and antioxidant properties.
This study indicates that flaxseed supplementation can help prevent heart attack and other cardiovascular diseases caused by high cholesterol levels.
Conditions For Foods To Carry The Claim:
The following qualifying criteria apply to all food products carrying the above-mentioned health claim.
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How To Store Flax Seeds
You will be able to purchase flax seeds either whole or ground. Ground flax seeds are obviously more convenient, but they need to be kept in an airtight and opaque container for up to 30 days, to prevent their omega-3 fats from oxidising.
Whole flax seeds need to be ground in a coffee grinder at home, to make their alpha-linolenic acid available.
If you are purchasing flax seed oil, look for one in an opaque bottle, and store it in the refrigerator. It should not be used in cooking due to the low smoke point. But, it can be added to foods after they have been heated, or used as the basis for salad dressings.
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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Flaxseed Consumption Lowers Cholesterol Levels
One of the most healthful additions to a heart healthy diet is ground flaxseeds. This wondrous little seed has played an important part of human history for over 5,000 years. Native to the Mediterranean, flax has been used not only as a food, but also for its fibers, which can be woven into linen cloth. Now most valued for its ability to reduce the risk of breast and prostate cancer, a new study from the Canadian Center for Agri-Food Research highlights another important effect in promoting cardiovascular health.
The major health benefit of flaxseeds has focused on their rich content of oil and the fiber components known as lignans. Flaxseed oil contains nearly twice the level of omega-3 fatty acids as fish oils although it is the smaller-chain alpha-linolenic acid rather than the longer-chain fats like EPA and DHA found in fish oils.
The purpose of the study was to evaluate the effects of dietary flaxseed on plasma cholesterol in a patient population with clinically significant peripheral artery disease including many who were taking statins to lower LDL cholesterol levels. Patients consumed daily foods that contained either 30 g of milled flaxseed or 30 g of whole wheat for one year. Plasma lipids were measured at 0, 1, 6, and 12 months.
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Flaxseed Is Good For Your Heart In More Ways Than One
The good fats in flaxseed help reduce blood pressure, stave off artery hardening, lower badLDL cholesterol, and prevent strokes. One study in people with high cholesterol found that the consumption of three tablespoons of flaxseed powder daily for three months reduced “bad” LDL cholesterol by almost 20%, and lowered total cholesterol by more than 15%.
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Scientific Evidence Supporting The Claim
The petitioner provided a literature review up to May 2011 to substantiate the proposed health claim. The petitioner’s literature review was updated by Health Canada’s Food Directorate to June 2013, bringing the total number of relevant studies to 8.
All relevant studies were clinical trials conducted in normo- and hypercholesterolemic males and females ranging from 8 to 75 years of age. Treatment duration ranged from 4 weeks to 12 months and the quantity of ground flaxseed consumed ranged from 30 g/day to 50 g/day. Ground flaxseed was used in all studies except one , which used partially defatted flaxseed meal at a dose equivalent to 25 g/day of whole seed. The smallest study included 10 subjects, while there were 179 subjects in the largest study. The main endpoints considered were total cholesterol and low-density lipoprotein cholesterol. These are recognized as risk factors or biomarkers for heart disease.
The direction of effect was highly consistent towards a reduction in total cholesterol and LDL cholesterol levels when flaxseed was consumed. However, a very low proportion of studies showed a statistically significant reduction in total cholesterol and LDL cholesterol levels. These conclusions were similar when only higher quality studies were taken into account.
What To Look For
You may find flaxseed oil in the refrigerated section of your health food store or on store shelves. Some brands add antioxidants to make their products shelf-stable, meaning they dont need refrigeration until opened.
Once opened, all flaxseed oil must be refrigerated.
Look for cold-pressed oil packaged in an opaque bottle to protect it from the light. The oil should be a clear or golden-yellow color. Some oils, known as high-lignan oils, contain particles of ground flaxseed and may appear to have dirt or grit in it, which is normal.
Fresh flaxseed oil has a mild, nutty aroma reminiscent of sunflower or sesame seeds and tastes crisp and mildly nutty. Oil that is cloudy, smells fishy or like fried oil, or has a bitter or burnt flavor is rancid and should not be used. If you notice this or the product is past its expiration date, throw it out.
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Flax Seeds May Lower Blood Pressure
Studies on flax seeds have also focused on its natural ability to lower blood pressure .
A Canadian study found eating 30 grams of flax seeds daily for six months lowered systolic and diastolic blood pressure by 10 mmHg and 7 mmHg, respectively .
For those who were already taking blood pressure medication, flax seeds lowered blood pressure even further and decreased the number of patients with uncontrolled high blood pressure by 17% .
Furthermore, according to a large review that looked at data from 11 studies, taking flax seeds daily for more than three months lowered blood pressure by 2 mmHg .
While that might seem insignificant, a 2-mmHg reduction in blood pressure can lower the risk of dying from stroke by 10% and from heart disease by 7% .
Flax seeds have been proven to lower blood pressure and are especially helpful for those with high blood pressure.
Flaxseed Health Benefits Can Flaxseed Help Your Blood Sugars
I just love flaxseed, and one I supplement with daily. Flaxseed has an amazing amount of benefits to help promote overall health. In saying that, how can one find flaxseed? What actual benefits does organic flaxseed provide? Can it help prevent your blood sugars from spiking? For that and much, much more, continue reading!
Flaxseed oil is an excellent supplement that supports the bodys vital systems. It is rich in the omega-3 essential fatty acid alpha-linolenic acid, or ALA. Although omega-3s are crucial to human health, they are not manufactured by the body, so its important to get a steady supply through dietary sources and supplements.
There are two types of essential fatty acids, omega-3 and omega-6. Most Americans get enough omega-6fatty acids from dietary sources such as meat, eggs and dairy. Omega-3s are necessary for growth, heart health and brain function, but many of us do not get enough of them from dietary sources. MayoClinic.com reports that multiple studies have shown that omega-3 supplements may lower the risk of cardiovascular disease.
These supplements have also been studied as a treatment for depression and other mental illnesses, Alzheimers disease, diabetes, rheumatoid arthritis, PMS, ADHD, osteoporosis, and even cancer prevention.
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Viscosity Of The Samples
The viscosity of the reference MCS and Flax drink was 6 mPas and 528 mPas, respectively, at the moment of ingestion . With a flow behavior index of n1 the MSC drink was Newtonian whereas the flax drink was shear thinning . At physiological temperature the viscosity of the flax drink dropped to 361 mPas, whereas the MSC drink remained at same level. Both solutions exhibited same flow behavior as for 10°C.
Viscosity Measurements Of Drinks
Measurement of viscosity was performed with a StressTech rheometer using a cup and bob geometry over a shear rate range of 1-100 s-1 and temperatures of 10 and 37°C . Flax dietary fiber and MCS was mixed with cold water and blackberry syrup until fully suspended and measurements were preformed immediately after preparation of the solutions. Viscosities at 30 s-1 was compared along with the overall viscosity behavior approximated with a flow behavior index n from the Power Law model as SS = c SRn where SS is shear stress and SR is shear rate.
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Research Says Eat Heart Healthy Omega 3 Flax
Studies have shown that flax is a Food Lowering Cholesterol Bad levels in the body. Flax helps to reduce the bad LDL cholesterol and lower blood triglyceride levels as well as keep blood pressure from being elevated due to its omega-3 fatty acid content.
Flax seed also helps in preventing platelets from getting sticky and reduces chances of heart attacks. It’s easy to see the beneficial connection flax seed and cholesterol have for health!
How To Cook With It
- Thickener in recipes: Using flax is a great way to naturally replace gluten-containing grains in recipes, especially baked ones flax is usually easily metabolized.
- Egg substitute: Thats right! You can replace eggs in a recipe using finely ground flax seed. Use one tablespoon of flax seeds and three tablespoons of water, combined, to replace one egg. The seeds have a gelatinous quality that emulsifies much the way an egg would.
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How To Shop For Flaxseed
Flax comes in several forms. Heres what you need to know before you start using this superseed.
- Whole flax has the longest shelf life, but its hard for your body to break down. Youll have to grind it in a food processor or coffee grinder first, Zumpano says. Otherwise, all those nutrients will go in one end and out the other.
- Pre-ground or milled flax can save you time, but it does have a shorter shelf life than whole seeds, Zumpano says. Check expiration dates and only buy as much as you can use before they expire. You can also store flax in the fridge to ward off spoiling.
- Flax oil is full of fatty acids, but it lacks the fiber of flaxseed. Its a convenient way to boost your omega-3 intake but doesnt contain all the goodness of ground flax. And it has an even shorter shelf life, Zumpano says, so keep an eye on the use-by date.
Special Precautions & Warnings
Pregnancy and breast-feedingPOSSIBLY UNSAFE
Bleeding disorders: Flaxseed might slow clotting. This raises the concern that it could increase the risk of bleeding in people with bleeding disorders. Don’t use it, if you have a bleeding disorder.
Diabetes: There is some evidence that flaxseed can lower blood sugar levels and might increase the blood sugar-lowering effects of some medicines used for diabetes. There is a concern that blood sugar could drop too low. If you have diabetes and use flaxseed, monitor your blood sugar levels closely.
Gastrointestinal obstruction: People with a bowel obstruction, a narrowed esophagus , or an inflamed intestine should avoid flaxseed. The high fiber content of flaxseed might make the obstruction worse.
Hormone-sensitive cancers or conditions: Because flaxseed might act somewhat like the hormone estrogen, there is some concern that flaxseed might make hormone-sensitive conditions worse. Some of these conditions include breast, uterine, and ovarian cancer endometriosis and uterine fibroids. However, some early laboratory and animal research suggests that flaxseed might actually oppose estrogen and might be protective against hormone-dependent cancer. Still, until more is known, avoid excessive use of flaxseed if you have a hormone-sensitive condition.
High triglyceride levels : Partially defatted flaxseed might increase triglyceride levels. If your triglyceride levels are too high, don’t take flaxseed.
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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.
Does Flaxseed Oil Reduce Cholesterol
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. Herein, is flaxseed oil good for lowering cholesterol?
While flaxseed hasn’t yet been shown to improve heart disease risk, there’s good evidence that flaxseed and flaxseed oil may lower cholesterol levels. Ground flaxseed — but not flaxseed oil — may also help with menopausal symptoms. Ground flaxseed may also ease constipation.
Beside above, is fish oil or flaxseed oil better for lowering cholesterol? High-dose fish oil may help to lower very high triglyceride levels. Flaxseed oil, on the other hand, contains the omega-3 fatty acid ALA — a very small percentage of which is converted into EPA and, to a lesser extent, DHA in the body.
Similarly, you may ask, what are the benefits of flaxseed oil?
This article will explore some of the top benefits of flaxseed oil and a few simple ways to use it.
- May Help Reduce Cancer Cell Growth.
- Could Benefit Heart Health.
- May Help Treat Constipation and Diarrhea.
- May Improve Skin Health.
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