Photo by Michal Zacharzewski/Warswaw, Poland

Health Tip For High Cholesterol

How important is your diet to you? If your health is number one on your list, then shouldn't your diet be as well? If you seek desired results on the outside then what goes on the inside should be a matter of concern. In fact, determining the right quality fuel will determine the level of health you wish to achieve.

This article addresses one serious health issue that is growing at an alarming rate to the point where people's hearts fail them. Let's take a look at one source.

Cholesterol, produced by the liver, receives support from certain foods. Its main goal is to assist in digestion as well as be a contributing force for healthy cell formations, vitamin D, and certain hormones. There are, however, stop signs along this cholesterol journey that should not be overlooked. Cholesterol becomes dangerous when it is oxidized by free radicals. When this happens, it becomes solid and clogs the arteries which is bad news for the brain and heart.

Good and Bad Cholesterol

Bad cholesterol is low density lipoprotein transporting cholesterol to the cells. High levels can cause blockage in the blood vessels resulting in strokes and heart attacks. High density lipoprotein is the transporter of cholesterol which is carried back to the liver to be broken down.

High Amounts

A dangerous level is usually indicated from overeating, lack of exercise, smoking, stress, high blood sugar, indulgence in foods that contain cholesterol. For example, all animal foods contain cholesterol; meats, seafood (shrimp and lobster have high amounts), eggs, milk, cheese, butter, etc., can all create a dangerous level if eaten in excess. A diet consisting of processed foods, fried foods, saturated fats, etc. is also no friend to the heart!

Reduce to Low Amounts

Scientific research shows that a substance called phosphatidycholine (a type of phospholipid - a major constituent of cell membranes) can liquify cholesterol in the bloodstream so it does not solidify in the arteries. 

There is also a study involving the vitamin, Niacin, which is several times stronger and much cheaper than the statin drugs.  Regular Niacin in comparison to slow-release Niacin (available via prescription, made by the drug companies) is far safer and cheaper than the prescription.  Niacin is also known as Vitamin B3 and can be found in healthy foods such as organic chicken, turkey, wild salmon, peanuts, potatoes, grass-fed beef, lentils, lima beans, and whole grain foods.

There are many other nutrients that support the task of reducing bad cholesterol, but avoiding foods high in saturated fats and limiting your intake of processed foods should also be part of the regime.

Exercise regularly - develop good habits such as lots of walking to keep your muscles active, parking your vehicle furthest away from the store entrance, etc. You may also wish to consider jogging to the maibox!

Focus on a diet rich in colored fruits and vegetables. Substitute your cooking oil with extra-virgin olive oil (and use for salad dressing). Olive oil contains monounsaturated fatty acids that help lower bad cholesterol. When possible, avoid stress. Surrounding yourself with aromatic oils, listening to good music, and meditating can help calm the strife within.

Foods That Help Lower Cholesterol

Soluble Fiber:  Including fiber in the diet reduces the absorption of cholesterol in the intestines. Include in your diet: Oatmeal, oatbran, apples, pears, prunes, barley, kidney beans, peas, and lentils.

Walnuts: These are rich in alpha-linolenic acid. Their polyunsaturated fatty acids keep blood vessels healthy, clean, and elastic. Add almonds and pistachios for healthy support.

Olive Oil: FDA recommends 2 tablespoons per day for a healthy heart. Choose extra-virgin olive oil for its antioxidant effect.

Wholegrain Cereals, Breads: Most beneficial are those that include flaxseed or psyllium.

Vegetables: Choose those rich in color: Avocados, carrots, leeks, broccoli, spinach, kale, brussels sprouts, watercress, artichokes, cauliflower, and onion. Add garlic to the list for overall heart health.

Fruits: The richness of purple and red is the color to choose: Blueberries (compound pterostilbene is found to lower cholesterol and is just as effective as commercial drugs without the side effects), grapes, blackberries, raspberries, strawberries, currants, cranberries, pomegranate (minimizes cholesterol plaque build up, and assists in reducing arterial plaque), and a touch of citrus and apples.

Yogurt and Probiotics: Live cultures lower cholesterol by preventing the repeat visit of cholesterol back into the blood stream.

Fish: They are high in Omega-3 fatty acids which assist the body to lower bad cholesterol as well as target high blood pressure and blood clots. A plant substitute for Omega-3 is found in flaxseed. Highest levels are found in tuna, salmon, mackerel, sardines, herring and trout.

Go for Lean: Choose lean meats adorned in herbs and spices with garlic as a predominant feature!

 Additional Health Tip:  2 Tb of raw Cider Vinegar with a little luke warm water and a tsp of honey 2-3 times a day, is great for blood cleansing, purifying and fat loss.