A Cholesterol lowering diet
On cholesterol has been a lot said and written. All that information about it can sometimes be quite confusing. What exactly is or does cholesterol and how can you ensure that you get just enough of it?
What is Cholesterol
Cholesterol is a waxy substance that is created by your body and is necessary for every cell in your body to function properly. It is like a building material in the body for for instance, vitamin D and some hormones. The human body needs it, without cholesterol a person can simply not live.
Where comes it from?
The bulk of the available cholesterol is produced by the liver. In addition you get a (small) part in what you eat. Too many saturated fats (which are the unhealthy fats) in your food, will the cholesterol in your blood increase.
When becomes cholesterol a problem
It becomes a problem when too much in your blood. Then you have too much and more than you need or can use. Too much in your blood can lead to accumulations in your heart and blood vessels, posing a risk for developing cardiovascular disease.
We can divide into two types of cholesterol:
- LDL (bad)
- HDL (good)
It is important to periodically check with a doctor to know those values so that the ratio of LDL (bad cholesterol) compared to the HDL (good cholesterol) to assess.
The good cholesterol (HDL cholesterol) carries excess cholesterol back to the liver. Subsequently, the surplus of cholesterol is transported via the liver to the intestines and out of our body. This reduces cholesterol and deposits against the artery walls are significantly less, which is beneficial for the veins because they are becoming more and more pure. We can say that the higher the HDL cholesterol is, the better it is for the heart.
The bad cholesterol (LDL-cholesterol) carries cholesterol not from the liver to the intestines, but brings it right to the body’s cells. This sets it self very easy against the walls. The vessels becomes constricted and therefore increases the risk of heart disease.
To keep your heart in shape and healthy, you must monitor the ratio between LDL cholesterol and HDL-cholesterol. Provide a low (bad) LDL cholesterol and a high (good) HDL cholesterol to limit the risk of cardiovascular diseases.
How can you lower your cholesterol ?
By consciously deal with your diet you can lower cholesterol in your blood by 20%. Varied by eating low saturated fat and add or use lowers cholesterol by 10%, while if you use products with plantesterols, reduces your cholesterol by up to 10%. In total, lower your cholesterol by 20% so.
You also can increase the good HDL cholesterol in your blood by doing exercises. This means every day at least 30 minutes effort. Park the car farther away and leave the elevator and escalator for what they are instead take the stairs. Call upright, you see, in a simple way you can move more.
Research has shown that the reishi mushroom, and particularly the Ganoderma Lucidum, several components contain which help the body to active lowering the blood pressure and lowering the bad LDL cholesterol.
Recently available as a supplement in Ganoderma Tea, Coffee and Hot Chocolate and so you work on a healthier vascular system while enjoying tea, coffee or hot chocolate milk.
Before we discuss natural cholesterol lowering remedies we must understand what cholesterol is and the roll it plays in the human body. Cholesterol is a waxy substance found naturally in the body. It helps the body to maintain healthy cells and it also produces hormones that are very important for survival, but a little bit goes a long way. There is the bad cholesterol or LDL. If you have too much of this it can build up as plaque in your arteries and cause them to get narrow. Your heart is a muscle that needs a constant supply of oxygen that is carried to it by the blood.
When the arteries are narrowed the blood does not flow properly and therefore does not receive enough oxygen causing chest pain. This plaque can also rupture and form a blood clot that would stop the flow of blood and cause a heart attack. There is also good cholesterol or HDL. This good cholesterol can remove the bad cholesterol within the arteries and transport it back to the liver for excretion. High levels of HDL seems to protect the body against heart disease.
High cholesterol levels can come from more than our diet. Heredity can also play a part in it along with lifestyle and sometimes even underlying illnesses from the thyroid, liver and kidneys can affect cholesterol levels. The cause of a persons high cholesterol needs to be determined by a physician, but if it is from diet and lifestyle there are many things you can do naturally to lower your cholesterol. Your doctor will want to prescribe medication, usually something in the statin family, but these drugs have so many side affects. You should ask if you can try to lower it first with diet and exercise.
A lot of natural cholesterol lowering remedies will begin with the diet. Meats and dairy products are very high in saturated fat and cholesterol. Fatty fried foods and packaged snacks are also very bad for you. Reading labels on food products should become a habit. You would be surprised at all the fat they put in food these days. It is better if you can eat as much of a whole foods diet rather than processed food.
These things can help to lower your bad cholesterol. Apples, strawberries, grapes, carrots and citrus fruits are good for lowering cholesterol. Garlic is also good. Some people take garlic supplements which are all right, but it is better to eat some fresh garlic everyday. Make a big pot of vegetable soup with lots of onions and garlic and spices. No meat please. Soy products can also lower cholesterol. Soy contains natural chemicals known as isoflavones which help reduce LDL. There are wonderful soy products on the market now including soy milk, soy nuts, soy burgers and edamame, which are fresh green soybeans and very delicious. Fiber is very useful for lowering cholesterol. You should eat at least 15 grams of fiber a day which can come from a lot of vegetables, beans, rice, oatmeal and bran.
To raise your good cholesterol you need to stop smoking if you do, add more monounsaturated fats to your diet like olive oil, omega 3 oils like in fish, cranberry juice, and soluble fiber which is present in all plant foods, but more so in legumes, and whole grains such as barley, oats and rye, and root vegetables. Also broccoli, apples, berries and bananas are good sources of soluble fiber. You need to try to eliminate all trans fatty acids and all hydrogenated oils. These are the chemically altered fats that really raise havoc in your body.
Exercise not only helps to lower bad cholesterol, but aerobic exercise also helps to raise your good cholesterol. If you hate to exercise try the latest fitness routine called Zumba. If you like to dance you’ll like Zumba and it gives your body a great aerobic workout.
Recent heart studies have established a direct link between high cholesterol and coronary heart disease. It has been demonstrated that lowering total cholesterol and LDL cholesterol reduces the chance of having a heart attack, dying of heart related causes or needing bypass surgery. Don’t let yourself be in one of these categories!