Healthy Eating Against Bad Cholesterol
Forms Of Cholesterol
There are basically two types of cholesterol. They are often refereed to as: “good” and “bad”, or healthy and unhealthy. The struggle against the bad cholesterol can be led, not with exhausting diets and strict regimens, but by emphasizing on the consumption of foods which protect the arteries.
Cholesterol can be categorized into two basic forms according to the functions:
LDL (low density lipoprotein) cholesterol
Is termed unhealthy, as its elevated levels are associated with an increased risk of coronary heart disease. LDL deposits cholesterol along the inside of artery walls as a thick substance and can cause the narrowing of the arteries, which decreases blood flow through them, and eventually may lead to their occlusion. It can be found in fried food, cheese, chips, sweets and cookies, pasta products…
We should also know that there is good cholesterol, called:
HDL (high density lipoprotein) cholesterol –
Which is termed as healthy. It may prevent heart disease and strokes. Its particles possess the property to extract cholesterol from the insides of artery walls and flushing it out through liver metabolism.
Best Foods to Lower Cholesterol
With regular movement and proper nutrition, you can lower the total cholesterol levels and increase the degree of the good one. Enrich your daily menu with more healthy food As a start you can go for aronia juice, raw nuts, raisins ,spices like: savory, black and white pepper, oregano, parsley, curry, cinnamon, clove, ginger, etc. They will lower the cholesterol levels in the blood.
Apples are tasty and wholesome, as they contain pectin which cleanse the intestines from cholesterol and lower by approximately
20% the bad cholesterol.
Consume different kinds of vegetable oils, try mostly to replace the sunflower oil with unprocessed olive, maize or peanut oils.
Eat milk and dairy products, aim at low fat ones!
Natural Foods that Lower Bad Cholesterol
What Else Should Your Menu Include? Which Are the Best Allies to Win the Struggle for Being Healthy and Vital?
Oats are highly nutritious cereal culture, which lower the elevated fats (lipids) levels in the blood and transforms bad cholesterol into good, due to the content of soluble fiber, known as beta-glucans. Health specialists and nutritionists suggest that 20g of oats in our daily food intake (in yoghurt, or to ad soy milk to your porridge and combine it with white cheese – wonderful healthy breakfast)
are sufficient for the organism.
Walnuts are with proven anti-cholesterol action, as they are rich in omega-3 fatty acids food source. Almonds, hazelnuts, walnuts affect high blood pressure in a beneficial way, as these nuts contain healthy fats and fiber to help naturally lowering high cholesterol levels .
To maintain good shape and to decrease unhealthy cholesterol, try to eat 4 – 5 walnuts (hazelnuts, almonds – high in omega-3 content) daily. You can mix them with yoghurt to come up with a healthy dessert, or make a healthy vital snack of nuts and apples as a light meal before lunch and/or dinner.
Garlic is good ally in the struggle against high blood cholesterol levels. Garlic contains the health important
chemical allicin, which has been shown to fight bacteria and fungi, and alleviate certain digestive disorders. It also helps to lower the clotting properties of blood. Some studies have shown that 1 – 2 green garlic stalks or 2 – 3 garlic cloves a day are enough to decrease bad cholesterol by about 20%. You can eat garlic as fresh food garnish, or as a salad dressing to ad its specific flavor.
Flax seed is a traditional culture for Europe, as it is wholesome for the human organism and rich in omega-3 fatty acids. Good results may be achieved by a daily consumption for about 50g of flax seed in products from animals fed with flax flour – meat, eggs, milk and dairy products. According to some health specialists for good health you can take a snack of flax germs mixed with yoghurt or as a salad dressing.
With regular consumption of the listed above plant foods, you can lower bad cholesterol levels and will cleanse your arteries. You can do this in favor for your healthy heart and for steady heartbeat.