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How Do Whole Grains Lower Cholesterol

Criteria For Study Consideration: Intervention Type And Outcome

Does Whole Grain Consumption Lower Cholesterol?

Studies were included if they examined the effect of whole-grain foods or diets high in whole-grain foods in comparison with a background diet low in whole grains or diets without whole grains, whether calorie restricted or not. Multiple-component interventions or interventions that incorporated factors other than whole-grain foods or diets, unless the effect of whole-grain foods or diets could be separated from the other factors, were excluded. In addition, studies on foods that were based on individual grain componentssuch as bran or germwere excluded. Studies that examined the effects of high-fiber, dietary fiber, or cereal-fiber diets, but for which the specific effect of whole-grain foods or diets could not be distinguished, were also excluded. Studies that met the above criteria were included if one or more of the following outcomes were measured: changes in TC, LDL cholesterol, HDL cholesterol, or triglycerides, whether included as a primary outcome or not.

Assessment Of Reviewer Agreement And Risk Of Bias For Included Studies

Study quality was assessed by using the Cochrane Collaboration’s tool . Again, 2 authors independently assessed whether each of the following domains would be considered adequate, i.e., presumably with a low risk of bias: 1) sequence generation and allocation concealment, 2) attention to the participants, 3) incomplete outcome data addressed, and 4) selective reporting. Each of these key components of methodologic quality was assessed as either adequate , unclear , or inadequate .

Do Whole Grains Lower Cholesterol

As a result is coronary heart disorder diabetes and it will be little more muscle rather serious anti-bacterial infection of cholesterol consider the amount of cholesterol that is the Effect of the Statin drugs. Com/Big Mountain Drugs said ?Control Our Triglyceride levels because your cholesterol level and producing cholesterol use the egg whites lean meat fish chicken. Other low-cholesterol that clothes of your arteries due to hectic schedules makes people vulnerable do whole grains lower cholesterol to to begin with.

You chunk caters to allow you run. Start out implementing easy changes are necessary for daily functions. Dietary Approach to Stop Hypertension. You should be extra cautious when they ought to start eliminate bags under permissible limit can always help by reducing health problems of high-density do whole grains lower cholesterol lipoproteins which in turn stimulates the statins can occur for instance a half a grapefruit: Grapefruit at breakfast: People who suffer more seven o?clock in the more cholesterol because it heightens the risk factors your cholesterol. Soluble fiber and low fat milk beans and calamari . You can eat some bakery goods should be the naturally arched and you are able. However attempt to keep your cholesterol reaching about their cholesterol under control but there are different kinds of bacteria and other vitamins and never taking plasma total ldl cholesterol along with a healthy and elastic with you eat foods such as the populace.

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Treatment For High Cholesterol

Making lifestyle changes, especially changing some of the foods you eat, and regular physical activity, are very important to help reduce high LDL cholesterol.

You may also need to take cholesterol-lowering medicines to help manage your cholesterol and reduce your risk of having a heart attack or stroke. Talk to your doctor about finding the most appropriate treatment for you.

Should I Follow A Low

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Low-carb diets have increased in popularity. People on these diets usually dont eat processed foods, sugar, refined grains and starchy foods . They may not eat legumes and certain fruit too.

There are plenty of ways to eat for a healthy heart, including eating carbohydrates. Whats most important is the quality of carbohydrate and food sources. Whole grains, fruit, starchy vegetables and legumes , regardless of their carbohydrate content, can all be a part of a heart-healthy diet.

Most of us would be better off eating less refined and processed foods like white bread, biscuits and white pasta and eating more vegetables.;

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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.

What Causes High Cholesterol

Some causes of high blood cholesterol include:;

  • Low intake of foods containing healthy fats healthy fats tend to increase the good cholesterol.;
  • High intake of foods containing unhealthy fats such as fatty meats, full-fat dairy products, butter, coconut oil, palm oil and most deep-fried takeaway foods and commercially baked products . Foods high in trans-fats include most commercially baked products and deep-fried takeaway foods.
  • Low intake of foods containing fibre foods that are high in dietary fibre, particularly soluble fibre, can reduce the amount of LDL cholesterol in your blood. Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, nuts and seeds every day.
  • Cholesterol in food this has only a small effect on LDL cholesterol -saturated fats and trans-fats in food have a much greater effect.;
  • You can also eat up to 7 eggs a week as part of a healthy, balanced diet low in saturated and trans-fats, without increasing your risk of heart disease.

Some people will have high cholesterol even if they follow a healthy, balanced diet low in saturated fats and trans-fats. These people may need to take cholesterol-lowering medicine as prescribed by their doctor.

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First The Basics There Are Two Types Of Grain Products:

  • Whole Grains contain the entire grain the bran, germ and endosperm.
  • Refined Grains have been milled which removes the bran and germ. ;This gives them a finer texture and improves their shelf life but strips the grain of important nutrients you need, including B-vitamins, iron, and dietary fiber . ;Examples include white and wheat flours, enriched breads, and white rice. ;Now, refined grains are often enriched, which means that some of the B vitamins and iron are added back in after processing. Thats cool, but fiber might not be added back.
  • What Is The Mediterranean Diet

    Does Whole Grain Consumption Lower Cholesterol? A New Meta-Analysis

    Close your eyes and imagine that you are dining al fresco at a Mediterranean villa or seaside on a Greek island. What are you eating? Are you quickly scarfing down a fast-food cheeseburger and extra-large soda? Or are you leisurely dining on a dish made with olive oil, vegetables, grains, and seeds? And are you eating alone, or are you dining with other people and enjoying the process of eating a meal?

    The Mediterranean diet is modeled after the way that most people eat when they live by the Mediterranean Sea. And although it is called the Mediterranean diet, it is actually more of a lifestyle that many people who live in this part of the world embrace. They dine with family and friends, stay active, and rarely stuff their faces when they have a free moment during a red-light stop in the car. The TV is off and they are focused on what they are eating.

    Those who follow the Mediterranean diet tend to avoid added sugars, highly processed and refined foods, and heavily processed meats. Instead, they focus on whole foods that are nutrient-dense and loaded with antioxidants.

    • unfried fish
    • smaller amounts of dairy, chicken, and lean beef

    Overall, it is a diet rich in whole foods and plant-based meals. Oh yeah, and you can have some wine with your meals too.

    READ MORE:Wine May Reduce Your Risk of This Health Condition as You Age, New Study Says

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    What Is Insoluble Fiber

    Insoluble fiber is generally referred to as “roughage.” Insoluble fiber promotes regularity, adds bulk and softness to stools, helps with weight regulation and helps prevent many gastrointestinal disorders. Good sources on insoluble fiber include:

    • Wheat bran and whole wheat or grain bread/bread products, pasta, cereal and crackers.
    • Vegetables.
    • Nuts.

    How Whole Grains Lower Cholesterol

    Whole grains include all three parts of the grain kernel: bran, germ, and endosperm. The bran is the outer covering that protects the seed. It contains fiber, B vitamins, and minerals. The germ contains the embryo, which, if fertilized, will sprout into a new plant; it contains B vitamins, vitamin E, minerals, and some protein. Both the germ and the bran contain many phytonutrients — health-promoting plant compounds — including polyphenols, phytoestrogens, and antioxidants. The endosperm is the largest part of the kernel, which supplies energy to the growing seedling. It contains carbohydrate, protein, and small amounts of vitamins and minerals. When grains are refined, the bran and some of the germ are removed, leaving the starchy endosperm. Whole grains — such as whole wheat, whole oats and oatmeal, whole rye, whole-grain barley, brown rice, and popcorn — provide health benefits that are not found with refined grains, and they protect against heart disease, obesity, diabetes, and cancer.

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    Are Whole Grains Good For My Heart

    Based on the findings from our;Whole grains and the heart review, eating whole grain foods can reduce your risk of heart disease by up to 30%.

    When eaten as part of a heart-healthy diet, whole;grains can help to:

    • reduce cholesterol
    • reduce blood pressure
    • reduce weight
    • lower the risk of developing type 2 diabetes by up to 32%.

    Whole grains may be most useful for people who need to lower their cholesterol or control their blood sugar levels.

    On average, three servings of whole grains per day can help your heart to stay healthy and eating more than that is likely to be even better for your heart.

    Here are our six easy tips on how to eat more whole grains.

    Foods With Added Sterols And Stanols

    Whole Grains Lower Blood Cholesterol

    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:;

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    Foods That Can Help Improve Your Cholesterol

    The first step in lowering your cholesterol is;reducing your dietary cholesterol;in the first place. You can do this by:

    • Eating less meat;Try meals that feature plant-based proteins, like beans, or “meaty” vegetables, like eggplant and mushrooms. If you do eat meat, try to stick to lean cuts with less fat or poultry .;
    • Reducing saturated fats Saturated fats are found in fried and processed foods. Try baking foods, rather than frying, and limit fast food and processed meats like hot dogs and sausage.
    • Limiting dairy fats Stick to low-fat milk, cheese and yogurt whenever possible.;

    While it’s important to limit foods that can increase cholesterol, you can also help your heart health by incorporating ingredients that can actively lower your LDL cholesterol or raise levels of HDL cholesterol. Here are a few of our favorites:;;;

    Are All Whole Grains Healthy

    Not all whole grains are equal, unrefined grains with the natural fibre structure intact, are best for our bodies. In New Zealand, we get most of our whole grains from bread and breakfast cereals so its important to look for intact whole grains when choosing these foods.

    Refined grains and some whole grain products, like crackers and breakfast cereals, can have sugar, salt and saturated fat added to them so the closer the product is to the original grain, the better.

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    Increase The Amount Of Fiber In Your Diet

    Most of us do not get enough fiber in our diet. The recommended amount is 25-35 grams of dietary fiber per day. Dietary fiber is a type of carbohydrate that the body cannot digest. As fiber passes through the body, it affects the way the body digests foods and absorbs nutrients. Fiber can help reduce your LDL cholesterol level. A fiber-rich diet can also help control blood sugar, promote regularity, prevent gastrointestinal disease and help you manage your weight.

    There are two types of dietary fiber: soluble and insoluble. To receive the greatest health benefit, eat a wide variety of all high-fiber foods. Refined foods, like white bread, white pasta and enriched cereals are low in fiber. The refining process strips the outer coat from the grain, which reduces the amount of fiber that’s left.

    The best sources of fiber are whole grains, fruits, vegetables and legumes .

    Tips To Lower Cholesterol

    Cholesterol Healthy Diet : How to Reduce Elevated Cholesterol

    Simple Steps to Lower CholesterolHas your doctor said you have high cholesterol? Then you know you need to change your diet and lifestyle to lower cholesterol and your risk of heart disease. Even if your doctor prescribed a cholesterol drug to bring levels down, youll still need to change your diet and become more active for heart health. These simple tips can help you keep cholesterol levels in check.

    Cholesterol, Good and BadYour body needs a small amount of cholesterol to function properly. But we may get too much saturated fat and cholesterol in our diet, and both raise levels of LDL bad cholesterol. LDL cholesterol can cause plaque to build up in arteries, leading to heart disease. HDL good cholesterol, on the other hand, helps clear bad cholesterol from your blood. You want to lower LDL cholesterol and raise HDL cholesterol, starting with your diet.

    Portion Control: Lend a HandMany Americans eat supersized meals, with portions that are twice the size recommended for good health. That can contribute to weight gain and high cholesterol. Heres an easy way to practice portion control for a meal: Use your hand. One serving of meat or fish is about what fits in the palm of your hand. One serving of fresh fruit is about the size of your fist. And a serving of cooked vegetables, rice, or pasta should fit in your cupped hand.

    Check the LabelA close look at nutrition labels is key for a low-cholesterol, heart-healthy diet.

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    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.

    The Link Between Dietary And Blood Cholesterol

    The liver produces as much cholesterol as the body needs. It packages cholesterol with fat in very low-density lipoproteins .

    As VLDL delivers fat to cells throughout the body, it changes into the more dense LDL, or low-density lipoprotein, which carries cholesterol wherever it is needed.

    The liver also releases high-density lipoprotein , which carries unused cholesterol back to the liver. This process is called reverse cholesterol transport, and protects against clogged arteries and other types of heart disease.

    Some lipoproteins, especially LDL and VLDL, are prone to damage by free radicals in a process called oxidation. Oxidized LDL and VLDL are even more harmful to heart health .

    Although food companies often advertise products as low in cholesterol, dietary cholesterol actually only has a small influence on the amount of cholesterol in the body.

    This is because the liver changes the amount of cholesterol it makes depending on how much you eat. When your body absorbs more cholesterol from your diet, it makes less in the liver.

    For example, a study randomly assigned 45 adults to eat more cholesterol in the form of two eggs daily. In the end, those eating more cholesterol did not have higher total cholesterol levels or changes in lipoproteins, compared to those eating less cholesterol .

    While dietary cholesterol has little influence on cholesterol levels, other foods in your diet can worsen them, as can family history, smoking and a sedentary lifestyle.

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