Tuesday, 26 May 2009

• Foods That Will Help Reduce Your Cholesterol

  
  

  
  

  
  This list comes from the 100 Healthiest Foods for Women from nursingdegree.net. Although this site lists the foods are for women, I don't see why men cannot also follow these food recommendations.
  
  A healthy cholesterol level includes having low LDL (low-density lipoprotein, bad cholesterol) and high HDL (high-density lipoprotein, good cholesterol). Eat the following foods to help lower LDL and raise HDL:
  

  • Whole wheat bread: According to Health Services at Columbia, highly processed carbohydrates such as white bread, soda, and glazed donuts have been linked with higher triglyceride blood levels and lowered HDL levels. Go for less processed carbohydrates such as whole wheat products, oats, fruits, and whole grains.

  • Oatmeal: Not only does this oat reduce your cholesterol, but it also contains wonderful amounts of vitamin E and C, potassium, and omega-3 EFAs.

  • Soy: This lovely product has been show to not only lower LDL, but also raise HDL. The best types of soy to intake include soy milk, tofu, and edamame.

  • Almonds: The high amounts of polyunsaturated fatty acids contained in this little nut help to reduce the LDL in your body.

  • Fish: The polyunsaturated fatty acids found in fish such as mackerel, salmon, tuna, and trout will reduce LDL.

  • Extra-virgin olive oil: This type of olive oil is less processed and will help to lower LDL. This oil is also high in antioxidants, which, according to Walter C. Willett's book "Eat, Drink, and Be Healthy," can help protect LDL from oxidation. The oxidation of LDL can, in short, lead to artery-blocking clots.

  • Unsaturated fats: According to Willett, these fats, which include monounsaturated fat and polyunsaturated fat, have the ability to lower LDL without also lowering HDL. Other benefits of unsaturated fats include a prevention of the increase in triglycerides, a form of fat in the bloodstream that has been linked with heart disease; a reduction in the development of erratic heartbeats; and a reduction in the tendency for clots to form in the arteries. Sources of unsaturated fats include canola oil, corn oil, safflower oil, soybean oils, fish, nuts and nut butters, and avocados.

  • Cranberry-grape juice: Cranberries raise HDL while grapes slow the oxidation of LDL.

  • Pomegranate juice: This juice can help to reduce the cholesterol plaque buildup and reduces plaque in the arteries.

  Side note:
  Garlic was originally on the list, but I took it out because this study showed that garlic does nothing for cholesterol.
  
  What do you think about these foods? Which foods do you already eat and which would you consider eating for its health benefits?
  
  

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