cholesterol lowering foods

 

Cholesterol lowering foods have a lot more benefits than just promoting good cholesterol levels. Foods to lower cholesterol often have antioxidant and anti inflammatory benefits as well. These foods will help you lower cholesterol naturally, maintain a stable weight, fight disease, and add healthy years to your life!

Some of these foods you will be familiar with, and some may be knew to you, but the point is that you will have a wide variety of tasty foods to choose from, and they will result in better cholesterol numbers as well as reduced risk of heart disease, cancer, stroke, and diabetes.

Good cholesterol levels can be promoted in many ways, and your diet is a huge factor in what your cholesterol profile looks like. Focusing on cholesterol lowering foods is a great strategy because the reductions in cholesterol numbers will happen automatically just by eating certain foods.

Cholesterol lowering foods:

Foods to lower cholesterol work in several ways:

  • Foods with high fiber
    • Fruits like apples, pears, coconut, guava, grapefruit, berries, figs, apricots
    • Vegetables like greens, sprouts, squash, eggplant, green beans, and peppers
    • Whole oats, beans, legumes, lentils, peanuts
    • Nuts and seeds of all kinds
  • Foods that provide beneficial fats
    • Chicken, turkey
    • Free range grass fed meat, salmon and cold water fish
    • Avacados, olives
    • Nuts, nut butters, seeds, seed butters
  • Foods that provide antioxidant protection
    • Spices like curcumin (curry), cloves, cinnamon, oregano, nutmeg, chilli powder
    • Nuts such as peanuts, hazelnuts, pecans, walnuts, sunflower and pumpkin seeds
    • Onions, garlic, chilli peppers
    • Dark skinned vegetables, fruits like grapes and berries

These are ALL cholesterol lowering foods, and they work in different ways. They all contribute to better nutrition, digestion, and antioxidant status. These are healthy ways to achieve good cholesterol levels, rather than depending on toxic medication that often have severe side effects.

The foods listed above help lower blood sugar, which in turn lowers insulin (a very important aspect of heart health). some cholesterol lowering foods bind with bile acids containing cholesterol and help flush it from the body. They protect blood vessels from the effects of inflammation due to the antioxidants they contain.

This is the most important relationship between cholesterol and diet, not just how much cholesterol is contained in the foods you eat. Blood glucose levels affect your cholesterol profile, so any foods which lower blood sugar are beneficial in promoting good cholesterol levels.

Some of these cholesterol lowering foods also raise HDL! This is especially important because it is the HDL/LDL ratio that determines your risk of heart disease. So raising HDL is critical to protecting your cardiovascular system from the effects of inflammation.

When we talk about foods to lower cholesterol, these are ideally foods in their raw and natural state. Some foods do have to be cooked for safety, but when you can eat foods raw and unprocessed, so much the better.

Good cholesterol levels are generally defined as total cholesterol between 160mg/dl and 180mg/dl, with an HDL level of over 45mg/dl. Cholesterol CAN be TOO low, which is dangerous as well because it is associated with increased risk of serious illness, even heart disease!

The point of all this is that using cholesterol lowering foods to reduce cholesterol levels will allow you to do it naturally, so that your body will optimize it’s cholesterol production rather than using drugs to artificially lower it.

To sum up one again the 3 benefits of cholesterol lowering foods:

  • Foods that provide fiber to bind cholesterol and eliminate it from your body
  • Foods that provide beneficial fats to balance hormones and inflammatory pathways
  • Foods that provide antioxidants benefits to protect against free radicals and oxidative stress

The relationship between cholesterol and diet really depends on the above three factors. A diet that fails to do those things, is associated with high cholesterol levels, because your body is not functioning optimally.

Cholesterol lowering foods can do all of these things and more. They will promote longevity and good health, allowing you to avoid the devastating effects of cardiovascular disease, cancer, stroke, and diabetes. Yes foods to lower cholesterol can do all that, so enjoy them in good health.

soy lecithing granules

Lecithin as a food to lower cholesterol is another natural strategy to improve your lipid (fat) profile without the use of toxic drugs, such as statins.

Lecithin is a compound found in soybeans, eggs,  sunflower, and other sources, which has the ability to help lower cholesterol levels.

Remember that when we talk about lowering cholesterol, we are really referring to optimizing your cholesterol levels. Cholesterol is often elevated by other things going on in the body. Things like insulin resistance, vitamin-d deficiency, and stress can all raise cholesterol levels.

When levels are high often this indicates that there are problems with the body that can be serious if they are not taken care of. High cholesterol levels are like the “canary in the coal mine” so to speak. If they are elevated we need to make sure we know why, and correct it.

Lecithin (also called phosphatidylcholine) is a “phospholipid compound” that supplies the b-vitamin choline, which is vital to the health of your brain and nervous system. This natural compound (lecithin) can help promote healthy cholesterol levels, but there are some things you need to know before you add it to your diet!

As a food to lower cholesterol, soy lecithin (from soybeans) may not be the best way to go, as soy contains phyto-estrogens and can cause a number of problems especially for men.  Sunflower lecithin on the other hand does not pose those problems and so would be a much better way to go, if you are using it to improve your cholesterol profile.

The following foods are sources of lecithin:

  • Animal sources:  eggs, meat, dairy
  • Vegan sources:   nuts, seeds, soy, sunflower

Eggs contain the highest amounts for any animal based food, and if you are a vegetarian, you would likely have to supplement with lecithin granules, preferably made from sunflower plants, instead of soybeans.

These lecithin granules have a pleasant nutty flavor and can be added to either liquid or solid food depending on your taste and preferences. They are one of the few things that are good for you that actually taste good!

This food does act as an emulsifier (mixes water and oil) and can be used in blending protein drinks or vegetable smoothies such as you might make in the Nutribullet! Dr. Peter D’Adamo has a recipe for something he calls the “Membrane Fluidizer Cocktail,” or “Membrosia Cocktail.”

The recipe goes something like this:

Use guava, grapefruit, or watermelon juice as a base
add 1/2 to 1 tablespoon of high-quality flaxseed oil
plus 1 tablespoon of good-quality lecithin granules
shake well until the consistency is uniform
and..enjoy!

Buying and storing lecithin

Make sure that the lecithin granules that you buy in the store are kept under refrigeration, because they oxidize (turn rancid) very easily when they are exposed to light or heat. Always check the expiration dates and pick the freshest bottle. When you get home store your lecithin in the refrigerator at all times!

Lecithin to lower cholesterol……does it work?

I have been unable to find any evidence that lecithin acts as an emulsifier and “flushes” the cholesterol out of your arteries as some people claim. It just doesn’t appear to work in this way. However choline is necessary for optimal health and promoting healthy cholesterol levels.

As a food to lower cholesterol, lecithin provides your body with a good source of choline and for this reason it likely has a positive effect on cholesterol levels. The benefits of lecithin from food sources and supplementation is really enhancing the function of your brain and nervous system.

Since the nervous system is involved in regulating cholesterol metabolism, any thing you do to make it function better will result in an improvement in your cholesterol profile.

Supplementary lecithin comes in either granules or gel caps, which are rather large and may be hard to swallow. When I use lecithin I prefer the granules, and I try to use sunflower lecithin rather than soy lecithin for the reasons I mentioned above.

Do not put lecithin into anything hot, as heat degrades lecithin (it’s poly unsaturated). Follow the dosage recommendations on the label. Since lecithin is a concentrated source of choline, you don’t need a lot.

Remember that lecithin, as a food to lower cholesterol does work but not for the reasons you have likely been told. It provides choline to your body which is essential to the health of your nervous system and thus your body’s ability to maintain healthy cholesterol levels.

medical references:

J Nutr. 1990 Jul;120(7):659-67.
Evidence that polyunsaturated lecithin induces a reduction in plasma cholesterol
level and favorable changes in lipoprotein composition in hypercholesterolemic
rats.
Jimenez MA1, Scarino ML, Vignolini F, Mengheri E.

J Am Diet Assoc. 2003 May;103(5):577-81.
Fat-free foods supplemented with soy stanol-lecithin powder reduce cholesterol
absorption and LDL cholesterol.
Spilburg CA1, Goldberg AC, McGill JB, Stenson WF, Racette SB, Bateman J,
McPherson TB, Ostlund RE Jr.

Atherosclerosis. 1998 Sep;140(1):147-53.
Soy lecithin reduces plasma lipoprotein cholesterol and early atherogenesis in
hypercholesterolemic monkeys and hamsters: beyond linoleate.
Wilson TA1, Meservey CM, Nicolosi RJ.

By – Eve Pierce

Heart disease is a huge concern in the US at present. On average, 600,000 people per year die in this country as a result or to put it more starkly, 1 in 4 per annum; a quarter of the country’s annual deaths.

healthy-heartIt is America’s most significant killer and incidences of the condition are on the rise. But, for many, the facts of heart disease are shrouded in mystery. What exactly causes it? Is there any way it can it be avoided? Are the causes obvious, or are there causes that are lesser known?

And most importantly; what can be done in terms of lifestyle and dietary change, to ensure that the illness is avoided? For those seeking to promote longevity in their lives, it is vital to address these issues, in order to maintain a healthy heart and to live a long and fulfilling life.

What is Heart Disease?

Considering how often the phrase is used in society, it is often one of the most misunderstood medical terms. Heart disease does not simply refer to heart attack (though coronary disease still remains the most common; killing on average, 385,000 people per annum).

It can refer to a whole range of conditions affecting the heart, including heart rhythm problems and infections. Alarmingly, few Americans are aware of the symptoms; which is a contributing factor to the high rate of death among sufferers. Symptoms include:

  •     Shortness of breath.
  •     Pain in the upper body, particularly in the arms, neck, back or upper stomach.
  •     Cold sweats, dizziness or nausea.
  •     Chest pain.

It is a good idea to be aware of the symptoms, but a far better idea is to be aware of the preventative measures that can be taken to ensure that heart disease never occurs.

Causes of Heart Disease

As might be expected, major contributory factors are diet and lifestyle. A major cause of heart disease has been attributed to foods that are high in polyunsaturated oils and processed carbohydrates; foods which are still sadly all too prevalent in the US. In addition to this, food that is high in processed salt content, and trans fats are considered to be large contributors to heart disease.

Exercise (or lack of) is also a considerable factor, as is smoking. However, there are some lesser known and rarer causes; such as spasms of the arteries caused by certain drugs and medications, trauma to the chest and even other diseases, such as Kawasaki disease.

Recent research has also uncovered other interesting suggestions of lesser known causes, such as the link between cardiovascular disease and baldness in males. However, all experts agree that, with appropriate adjustments to lifestyle and eating habits, heart disease can be avoided by a significant proportion of the US population.

How to Avoid Heart Disease and Promote Longevity

When making lifestyle changes, sometimes it can be difficult to know where to start. When making plans to change your way of living to avoid heart disease, an excellent place to start is with diet. Avoid fried foods and anything that contains trans fats. Start cutting down on processed table salt, which can cause problems for those people with elevated blood pressure

Avoid adding unnecessary amounts of salt to your cooking and avoid eating heavily salted products, such as potato chips and fries. When considering introducing exercise into your life, aim for little and often, at the start, rather than less frequently but more intensively. When you become more fit, you can increase the intensity of your exercise as appropriate.

Experts recommend taking a brisk walk for ten minutes, three times a day; at least five days of the week. Sometimes, introducing this can be as simple as opting to walk to the local store rather than drive there; or choosing to walk the dog three times a day, rather than once. If you are a smoker, try quitting (smokefree.gov has great tips to get you started) and it is also advised to cut down on alcoholic intake.

Healthy Heart; Happy Head

Focus on developing a positive attitude when changing your lifestyle for the better. For those who are used to viewing exercise as unpleasant and fast food and candy as a ‘treat’, having the willpower to make the changes can be tough. Rather than focusing on what you’re missing, think forwards and visualize where you want to be in the future; fit, healthy and heart disease free.

Soluble fiber for cholesterol is another safe and healthy way to lower cholesterol naturally, which lowers your risk of heart disease. Using fiber to lower cholesterol is a safer alternative to toxic drugs, besides which foods high in fiber have many other health benefits.

soluble fiber for cholesterFoods high in fiber have an important function in your body, and help to lower your risk of several chronic health conditions. Such fiber rich foods should be included in your diet on a daily basis.

Soluble means that your body can break them down, as opposed to insoluble which means that they pass through your digestive system without being broken down.

What foods contain soluble fiber for cholesterol?

Here is a short list of foods high in fiber.

  •     Psyllium husks
  •     Peas, beans, lentils
  •     Oats, oat bran, wheat bran,
  •     Broccoli, carrots, squash, potatoes, Zucchini
  •     Apples, oranges, tangerines, plums, strawberries, blackberries, apricots

There are more comprehensive lists of foods high in fiber online, but the above list gives you an idea of common foods that you can include in your diet to lower cholesterol naturally.

How do foods high in fiber work?

Research studies have established a positive correlation between dietary fiber and lowered cholesterol levels. There are 3 mechanisms that possibly explain this lowering effect:

  • Preventing cholesterol to be re-absorbed from bile sales and causing more of it to be excreted by elimination (feces)
  • Lowered glycemic response and reduced stimulation of cholesterol synthesis in the liver
  • Fermentation effects of soluble fiber affect bile salts and cut down on re-absorption in a way that is not well understood by science

Excess cholesterol that is not used by the body to synthesize hormones or other important functions is combined with bile acids in your large intestine, is recycled through your liver, and ends up back in your bloodstream.

Foods high in fiber can bind with the cholesterol and help transport it out of your body when you move your bowels. This is part of the way that foods high in fiber can lower cholesterol naturally, rather than using statin drugs that have dangerous side effects.

Remember as well that these sources of fiber only work optimally when you are well hydrated. Water is essential to getting the maximum benefits from fiber on your diet, so make a point to consume plenty of clean pure water throughout the day.

Using fiber to lower cholesterol does work and has been shown to be effective in well conducted studies. The role of soluble fiber for cholesterol has been known for years, but the public has only recently been made aware of it’s benefits.

You could say that using soluble fiber for cholesterol is the most natural way to optimize your cholesterol levels and fiber has other health benefits as well as it’s effect on blood lipids. Better function of your gastrointestinal system (gut) improves health across the board, and fiber has been shown to be beneficial to improving levels of pro-biotic bacteria in the colon.

Daily Recommended Amounts

The USDA recommends 14 grams of fiber for every 1,000 calories consumed for healthy adults. This works out to about 25-30 grams of fiber per day. The average for adults in the United States is approximately 15 grams.

Increased intake of fiber to lower cholesterol has also been associated with a lower risk of cancer, stroke, Alzheimer’s disease, and diabetes, as well as heart disease. Foods high in fiber thus have many benefits beyond helping to optimize cholesterol levels.

Soluble fiber for cholesterol is one of the most important strategies for maintaining a healthy cholesterol profile. Try working these soluble fiber foods into your diet, and you will automatically lower your risk of heart disease!

Soluble fiber for cholesterol – scientific references:

Food Funct. 2010 Nov;1(2):149-55. doi: 10.1039/c0fo00080a. Epub 2010 Sep 30. Mechanisms underlying the cholesterol-lowering properties of soluble dietary fibre polysaccharides.
Gunness P, Gidley MJ.

Am J Clin Nutr. 1999 Jan;69(1):30-42. Cholesterol-lowering effects of dietary fiber: a meta-analysis. Brown L, Rosner B, Willett WW, Sacks FM.