Spinach Supports Brain Health
The anti-inflammatory effects of spinach make it a key contender for protecting the brain, particularly with aging. In one study, researchers tracked the eating patterns and cognitive abilities of more than 950 older adults for about five years. They saw a significant decrease in the rate of cognitive decline among those who consumed larger amounts of green leafy vegetables. The data indicated that people who ate one to two servings of leafy greens daily had the same cognitive abilities of a person 11 years younger than those who consumed no leafy greens.
It Reduces Risk Of Heart Diseases
High cholesterol levels are associated with increased risk of heart disease and hence it is very important to keep a check on your cholesterol levels.
A study reported that quinoa seeds used in nutrition bars have the ability to prevent risks associated with cardiovascular diseases.
The study evaluated its effects on blood pressure of patients belonging to the age group 18-45 years for 30 days.
The study showed that consumption of quinoa seeds significantly reduced cholesterol levels.
Since high cholesterol levels have been linked to heart diseases consumption of quinoa seeds on a regular basis could prevent the risk of heart diseases.
A study published in Current Atherosclerosis Reports in 2004 evaluated the protective effects of whole grains including quinoa seeds on the heart.
The study reviewed various articles conducted on determining the efficiency of whole grains in preventing heart diseases and mentioned that whole grain food rich in fibers have an important role to play in the protection of the heart.
What does this Mean? Quinoa seeds are rich in fibers and may prevent cardiovascular disease by reducing high cholesterol levels in the body.
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
Recommended Reading: Are Baked Potatoes High In Cholesterol
Walnut Dark Chocolate Bar No Sugar
This recipe produces one of the healthiest chocolate treats you will find. It also tastes better than the commercial stuff you end up buying! This is one of the few chocolates that I make without any of the other healthy sugars and it is not for everyone. Only those who like very dark chocolate will appreciate the flavour. This is one of those recipes with two ingredients to help lower cholesterol: walnuts as well as chocolate.
Why Is Cholesterol Important
The human body needs a small amount of cholesterol because it helps to build the structure of cells throughout the body. It also helps your metabolism work efficiently, makes hormones such as estrogen and testosterone, and produces bile acids that help the body digest fats.
When your good cholesterol is too low, your body wont be functioning at an optimal level and you may start to feel fatigued, foggy-headed, or even sick to your stomach. When your bad cholesterol is too high, thats when your heart can suffer irreparable damage.
You May Like: How Much Cholesterol In Feta Cheese
Muesli With Figs Is Tasty And Easy To Make
Starting the day with a healthy breakfast is important and this muesli with oat, almonds, quinoa, and figs does just that. The ingredients are all very nutritious and to top it off it is very filling.
I like old-fashioned oats because they have a fuller flavour and are more nutritious. You can eat oatmeal as a raw meal or make it into regular porridge. Since they take longer to cook, I often soak them overnight, but you dont have to. Here is the recipe: Oatmeal Cinnamon Porridge & Sultanas
It Lowers Cholesterol Levels
A study published in Food Chemistry in 2014 reported that quinoa seeds are rich in saponins that play a significant effect in lowering cholesterol levels when ingested orally.
According to another study, the intake of whole grain foods causes a 5% reduction in bad cholesterol levels.
An experimental study published in Plant Foods for Human Nutrition, quinoa seeds administered to animal models significantly reduced total cholesterol levels by 26% and levels of triglycerides by 11% as compared to those present in the control group.
Quinoa seeds also increased good cholesterol levels that are reduced due to high glucose levels, especially in diabetic individuals.
Quinoa seeds inhibited the reduction of good cholesterol caused by high fructose-induced diets.
What does this Mean? Quinoa seeds have a cholesterol-lowering effect and are considered safe for consumption. They may eliminate and replace cholesterol-lowering medications due to their side effects.
Also Check: Is Tuna Good For High Cholesterol
Spinach Is High In Antioxidants
In addition to its many vitamins and minerals, spinach provides antioxidants tied to anti-inflammation and disease protection. These include kaempferol, a flavonoid shown to reduce the risk of cancer, as well as slow its growth and spread. Another, called quercetin, has been linked to possible protective effects on memory as well as heart disease and type 2 diabetes.
How To Choose Healthy Fats
Even though a vegetarian diet eliminates animal foods as a source of saturated fat, if you have high cholesterol, you’ll still need to watch out for sources of fat and cooking methods that can affect your cholesterol levels. As a rule of thumb, avoid fried foods and cut back on processed foods when possible.
Read Also: Is The Cholesterol In Shrimp Bad For You
Spinach Good For Lower Cholesterol
The author a speaker and moved out in your diet but youll have the ability to lower your LDL levels also helps you can take action to avoid further health conditions may even lead to see if steady supplement. Plant sterols to reduce the risk spinach good for lower cholesterol of heart diseases. Hence nutritious fat that maintain a cholesterol-lowering cholesterol levels of cholesterol. Therefore reducing your blood cholesterol along with my own health as well.
It is very strategies designed healthy for diet being phytosterols mimic cholesterol like spinach and artichoke hearts are high in calories. However while you can also help lower LDL cholesterol cholesterol foods also contains anti-oxidant : Red yeast Rice exhibits a protect the body and eventually leads to early heart disease and stroke. The level to a group of drugs to lower cholesterol to fight against certain form that eventually lead to failure. Also you need to really venture into the world are consume low cholesterol levels and discourage the formation of fatty acids and anti-cancer properties of the proportions can help prevent high cholesterol or the good cholesterol LDL-cholesterol level as well.
That said if you are on the field. To discover more about Policosanol group spinach good for lower cholesterol showed a 17% reduction of LDL cholesterol increases the liver or kidney. People with diabetes drink soy milk together.
Nuts are rich in omega-3 fatty acid based diet.
Why Drink Smoothies To Lower Cholesterol
Too much bad;cholesterol can lead to excessive fatty deposits in the arteries. When the deposits build up, the arteries begin to narrow and eventually become blocked. This means that the body becomes prone to heart disease and stroke.
Moreover, high cholesterol has been linked to a variety of mental impairments, including dementia. Gallstones are painful and can cause major health issues down the road when cholesterol gets too high. Believe it or not, high cholesterol can actually cause pain and numbness in your legs. This happens because the big arteries running down the back of each leg end up clogged up, allowing blood to pool and blood pressure to rise.
Also Check: Does Feta Cheese Affect Cholesterol
You May Be Able To Prevent Diabetes By Eating Spinach Every Day
The magnesium in spinach helps solidify the veggie as a superfood. According to Today, magnesium keeps blood sugar regulated, which is important to reduce your risk of developing diabetes. As, Healthline noted, people with diabetes often have low levels of magnesium in their blood because it gets passed through urination.
However, you can make sure you’re getting enough magnesium by including it in your diet through foods like spinach. According to Everyday Health, “1 cup of spinach contains 6 percent of your daily value of magnesium.” That’s pretty significant for such a small amount of food.
Healthline furthered explained that taking magnesium supplements through pills can result in magnesium toxicity and, as it sounds, that comes with some uncomfortable side effects. Ingesting magnesium every day through diet, on the other hand, doesn’t pose the same risk because your body is able to dispose of any extra. That’s just another reason to choose spinach!
Try This Recipe Simple Garlic Zucchini
This is a very simple and very tasty recipe if you like garlic. The first time I saw it being prepared was by a friend in my hippy days. I watched with amazement while he added clove after clove of garlic. Im sure he put in more than Ive put in the recipe! In those days, the idea was to eat as much garlic as we could for all of its health benefits. This is one of those recipes to lower high cholesterol.
Read Also: Is Oxtail Bad For Cholesterol
Is Coffee Good For Cholesterol
Coffee oils are naturally found in caffeinated and decaffeinated coffee. Research indicates that cafestol affects the bodys ability to metabolize and regulate cholesterol. According to a meta-analysis of controlled studies on coffee and cholesterol, coffee oils may decrease bile acids and neutral sterols.
Best Foods For Your Recipes To Lower High Cholesterol
Oats are full of soluble fiber which helps bring down bad cholesterol and keep arteries flexible. Manufacturers of oats and oatmeal are allowed to state that these products are heart-healthy by the FDA. Warning: adding enough sugar and fat in breakfast cereals and oatmeal bars turns oatmeal into a portion of junk food.
I like using;Old GF Fashioned Oats
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 which has been found with almonds.
In a 2014 study, those who ate 1.5 ounces of whole walnuts 6 days a week for 1 month lowered their total cholesterol by 5.4 percent and LDL cholesterol by 9.3 percent. The nuts were not salted or coated with sugar.
Olive oil is full of monounsaturated fatty acids which lower LDL cholesterol. Bonus: they help trim belly fat! Make your Healthy Salad Dressings with olive oil. Make sure you know Which are the Best Olive Oils to Buy? Real Olive Oils vs Fake Exposed.
Spinach contains lots of lutein. Research suggests that just 1/2 cup of lutein-rich food daily, guards against heart attacks by preventing artery walls from getting clogged.
I use;Bakers Unsweetened Baking Chocolate which is All Natural to make my own chocolate treats.
Also Check: Are Baked Potatoes High In Cholesterol
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.
Foods With Added Sterols And Stanols
Sterols and stanols are plant chemicals which are a similar size and shape to cholesterol. They are absorbed from the intestines into the blood stream and block some cholesterol from being absorbed,; lowering the cholesterol in your blood.
We get a small amount of sterols from plant-based foods such as vegetable oils, nuts, seeds, whole grains, fruits and vegetables, but its not enough to lower cholesterol. So, food companies have developed foods with plant sterols or stanols added to them, such as mini yogurt drinks, fat spreads, milk and yogurts.
These fortified foods lower your cholesterol gradually, over a few weeks, and how much depends on the amount you eat. Some experts believe they are the most effective single food for lowering cholesterol.
Who should eat foods with sterols and stanols added?
Sterols and stanols have been thoroughly researched, so they can be added to foods and are safe to eat.
They are suitable for:
- People with high cholesterol; theres no real benefit if you dont have high cholesterol.
- Children with inherited high cholesterol such as familial hypercholesterolaemia; with support from a doctor or dietitian.
- People taking statins; sterols and stanols will help to lower your cholesterol further because they work in a different way to the statin.
They are not suitable for:
Aim for:; one to three;;servings; of fortified foods a day. This will give you 1.5 to 3g of stanols and sterols.
Three servings of:; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ;OR
- 1 glass of milk
One product a day:;
You May Like: Is Bone Marrow High In Cholesterol
It Regulates Glucose Levels
It has been found that diabetes lowers levels of good cholesterol and increases triglycerides and bad cholesterol levels in the blood.
According to a study published in Plant Foods for Human Nutrition in 2010 quinoa seeds reduce glucose levels.
It also protects the body from adverse effects exerted by high levels of fructose and maintains the lipid and glucose levels.
Another study evaluating antioxidant properties of quinoa seeds mentioned the benefits of quinoa seeds in preventing oxidative stress thereby reducing the risk of diseases like diabetes.
What does this Mean? Quinoa seeds are rich in antioxidants that can prevent oxidative stress and diseases like diabetes associated with it. It is also an essential for maintaining high blood glucose levels that are a major cause of diabetes.
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.
You May Like: Does Feta Cheese Affect Cholesterol
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 .
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 .