I have recently spoken to number of people that are having problems reducing their bad cholesterol. There are a number of pharmaceuticals that can help. For those that are looking for a more natural way to get the numbers down here are some ideas that can help.
Walnuts are the number one food that can help reduce your LDL or bad cholesterol. In particular, black walnuts are the most recommended. If you cant find black walnuts then regular unsalted walnuts work extremely well. In fact although the percentages vary, all evidence confirms that walnuts do reduce cholesterol by between 4 and 12%. In addition there are studies that prove that walnuts improve blood vessel strength. The recommended number of walnuts per day is ten. They are high in fat which is what makes them effective for cholesterol but excessive consumption can cause weight increase. For more information check out my blog here.
Avocados are a source of monounsaturated fat. This fat is considered a “good” fat because it increases HDL also known as “good cholesterol” and reduces LDL levels.
Avocados are nutrient dense and high in fibre. Three main antioxidant vitamins A C and E are found in avocados. Antioxidants play a role in preventing LDL buildup due to oxidative stress. Fibre helps reduce LDL as well. The most beneficial fibre is soluble fibre which is found in avocados.
Avocados are also high in fats so the recommended amount is between one half and one.
Oatmeal has been proven to lower your LDL. It works because it contains soluble fibre. Soluble fibre attracts water and turns to gel which in turn slows digestion. This soluble fibre attaches to cholesterol and removes it from your body. One and one half cups of oatmeal gives you 6 grams of fibre.
Curcumin has been shown in studies to reduce LDL or “bad” cholesterol. It is thought to have an effect on the gene that creates the LDL receptors. Eating enough turmeric for medicinal dosage is difficult. Make sure you find a high quality turmeric supplement.
Studies have shown that green tea can reduce bad cholesterol (LDL) and raise good cholesterol (HDL). It is thought that they polyphenols in green tea may block cholesterol from being absorbed in the intestines. Studies have shown that up to 5 cups of green tea per day can prevent death from cardiovascular disease.
Although there are a number of foods and herbs that can reduce LDL cholesterol, if you are on blood thinners, please speak to your doctor before using any supplements or increasing your consumption of the foods.
THIS BLOG IS NOT INTENDED TO REPLACE THE ADVICE OF YOUR DOCTOR.
M. Usman, John Davidson,Health Benefits of Turmeric:Curcumin for Cooking and Health, JD-Biz Publishing