Best Cholesterol Diet that will free clogged arteries
Cholesterol is an essential substance found in every cell of the body and it carries some important natural functions of the body. Cholesterol is manufactured by the body itself and it can be also taken in the form of food. The High Cholesterol Diet also contributes the formation of cholesterol in the body. The appearance of cholesterol is fatty and waxy. It is oil based, thus it does not mix with blood and is carried throughout the body by the blood lipoproteins namely the Low-Density Lipoproteins (LDL) and the High-Density Lipoproteins (HDL). The LDL carries the bad cholesterol and the HLD carries the good cholesterol. Not all cholesterol are bad, they are responsible for some very important functions in the body.
The important functions that the cholesterol performs in the body are as follows:
- Helps the body to produce Vitamin D.
- It enables the body to form some hormones.
- It contributes to the structure of cell walls.
- Helps in the production of bile acids in the intestine.
HIGH CHOLESTEROL DIET
The excess of waxy substances in the blood leads to clogging of arteries. The LDL deposits cholesterol inside your arteries, whereas the HDL carries it to the liver to recycle it for the future production of cells and hormones.
- Cut back on High Cholesterol Diet: Cutting back on the saturated fats increases the LDL Cholesterol levels so the intake of saturated fat should be less than 7% of the daily intake of calories. The High Cholesterol Diet foods include whole milk, butter, chocolates, palm oil, full-fat dairy products, egg yolk, organ meats and liver. The intake of cholesterol from should be restricted to 300mg per day. The higher LDL levels lead to heart diseases.
- Cutting back on Trans Fat: The cholesterol diet includes Trans Fats. The man made Trans fats like hydrogenation of vegetable oils are very harmful for lipid levels. These fats are comparatively more harmful than saturated fats and the intake is recommended to be less than 1% of the total intake of calories. Trans Fat lowers the HDL and increases the LDL levels. Avoiding of Trans fats is recommended for safe LDL levels.
BEST CHOLESTEROL DIET TO REDUCE LDL LEVELS
The diet plays a very important role to keep your cholesterol levels low. The top food to keep your cholesterol levels low and protect your heart is as follows:
- Include Oatmeal, barley, Oat bran and food high in fiber to reduce the LDL levels. The rich form of soluble fiber Beta Glucan forms a gel that binds the cholesterol in the intestine and prevents it from getting absorbed.
- The super food soy is naturally low in saturated fats. They have high protein contents that help to regulate the cholesterol levels.
- Fruits and vegetables are low in saturated fats. They are valuable source of soluble fibers that lower the cholesterol levels. The rich sources of soluble fibers are sweet potato, ladies finger, prunes, apples, strawberries, broccoli and aubergines.
- Include fish and omega 3 fatty acids in the diet, which in turn would reduce blood pressure levels and risks of blood clots.
- Add nuts like Almonds, peanuts, pistachio, pine nuts, walnuts that are rich in mono and unsaturated acids and nutrients can help an individual to reduce LDL levels considerably.
- Olive oil which is a good source of MUFA can help you get healthy heart benefits. It should be taken in small amounts to avoid high-calorie intakes.
- Including food that has added plant sterols or stanols also helps to reduce LDL levels without affecting the levels of HDL and triglycerides.
- Whey proteins account for many health benefits and studies have shown that whey protein supplements have contributed to lowering of both LDL and total cholesterol levels.
THE CHOLESTEROL TEST
The high cholesterol levels have no symptoms hence it’s difficult to determine it. Therefore, doctors recommend a specific blood test to determine cholesterol levels. The cholesterol test is recommended in every five years for an adult to keep the levels in check. The cholesterol test is performed alone as a part of lipid profile to help predict the individua'ls risk of developing heart diseases and to make the right decisions regarding the treatment in case of borderline high or high-risk cholesterol.
THE CHOLESTEROL CHART
Total Cholesterol = HDL Cholesterol + LDL Cholesterol +0.2x Triglycerides.
You can compare your total cholesterol levels with the table below
Below 200 mg/dl - Ideal
From 200 to 239 mg/dl - Border line high
240 mg/dl and above - High
You can also maintain a progressive chart to track your cholesterol scores over time.
Exercise and Lifestyle: Exercise can contribute a lot in reducing cholesterol levels, for example losing weight decreases the LDL levels in the blood, hence lower risk of heart diseases. Exercise also increases the size of protein particles which carries both good and bad lipoproteins thus avoiding the squeezing of small particles into the heart and blood vessels. Thus exercise and change in lifestyle can bring improvements in your cholesterol levels.
CHOLESTEROL LOWERING HERBS
Besides diet, exercise and change in lifestyle, there are certain herbs that have proven to be beneficial in controlling cholesterol levels. The extracts of these herbs are also available as supplements in capsule forms. Real Herbs has a range of the best herbal supplements that are effective in treating this condition. The most effective herb extracts available are as follows:
- Artichoke extract: Artichoke Extract is a natural cholesterol fighter that decreases the risk of heart diseases. It promotes the increase of good cholesterol and decreases the bad cholesterol levels. It also helps to remove toxins from the liver.
- Boswellia Serrata extract: The Boswellia serrata extracts have the efficiency to protect from cardiovascular diseases. It decreases the levels of the Triglycerides and bad cholesterol levels. It is also known for its anti-inflammatory properties and also in the treatment of bronchitis and asthma.
- Odorless garlic extracts: Garlic extract contains a compound called allicin that promotes and aids the easy flow of blood thus improved circulation of blood promotes lowering of the cholesterol levels.
- Reishi Mushrooms: This extract helps to promote the cardiovascular health by regulating the blood pressure and improving the flow of blood. It also improves the supply of oxygen to all the organs thus reducing bad cholesterol efficiently.
- Bitter Melon: Bitter melons are well known for supporting healthy cholesterol levels within the normal range. It has proved to be beneficial in reducing the triglycerides and bad cholesterol levels and promoting the increase in good cholesterol.
- Olive leaf extract: Olive leaf extracts are known as cardio protective and it promotes the cardiovascular health. It also improves the immune system, blood sugar levels. It is also marked for its anti-aging properties.
- Milk Thistle Complex: Milk Thistle Complex has been known for the treatment of many common conditions. Studies have shown a decrease in the blood sugar levels and improvements in cholesterol levels. It reduces the chances of developing heart diseases.
High cholesterol levels are a real threat to the well-being and health of an individual. Proper diagnosis and treatment at the right time can help a lot to tackle this health problem. The conditions differ from person to person so it is always recommended to seek expert advice before opting for any kind of treatment.