Heart-Friendly Foods That Lower Cholesterol Risks and Complications



Posted: Saturday, August 22, 2009

by John Miller
Home HealthPlus1

The cholesterol in our body generally comes from two sources from the food we eat and from those that are naturally produced by the body. Yes, our body itself produces cholesterol so it's not actually that bad although it is regarded as the culprit for strokes, hardened arteries, hearts attacks and many other diseases. Moreover, it is to be noted that cholesterol includes both bad and good cholesterols. Bad cholesterol is regarded as LDL or Low density lipoproteins while good cholesterol is referred to as HDL or high density Lipoproteins. The bad ones are noted as bad since they can become stuck on the artery walls. They can harden up, clogging and impeding proper blood circulation. As such, strokes and heart attacks occur along with constant high blood pressure.

Since our bodies can produce its own cholesterol, added intake of foods that are rich in cholesterol can worsen the condition. Good thing there are natural foods that can help the body to lower bad cholesterol levels. There are also medications like Statin drugs which can be taken to lower cholesterol but they can also pose serious risks. So, sticking with natural food intake is still the better choice. Now, let's start off with the list of food that can help reduce bad cholesterol levels in our bodies.

1. Soya also known as replacement for meat, soy are rich in fiber, polyunsaturated fat, protein and various vitamins and minerals. It has been proven that soy products can trim down and lower bad cholesterol level and boost up good cholesterol. Among the soy products that you can try are soy milk, soy nuts, tofu, tempeh, miso, soy cheese and yogurt.

2. Fish Omega-3 fatty acids and protein in fish greatly reduce bad cholesterol and increase the good one. Among the mega-3 rich fishes that you must include in your diet at least two servings per week are sardines, salmons, herring and mackerel.

3. Oats and oat bran - are among the best soluble fiber rich food that can reduce unwanted pounds and lower cholesterol in our body.

4. Garlic aside from its Aicin, which is a powerful antioxidant, has been scientifically proven to lower cholesterol. However, just see to it that you clean up your mouth after taking it in as it can cause bad breath.

5. Organic blueberries these fruits are rich in antioxidants which can terminate LDL and thus reduce the risk of clogging up the arteries.

6. Apples an apple a day keeps bad cholesterol away. With its soluble and insoluble fibers, LDLs can be prevented by circulating into the bloodstream which can thicken the blood and as such lead to high blood pressure. You can eat your apple along with oats as a powerful meal.

7. Nuts add in the nuts in your oat and apple diet and you're well on your way towards a healthy heart. Nuts are rich in fiber and antioxidants along with sterols and many other minerals and vitamins.

These are just but a few of the natural foods that can lower cholesterol levels. There are many other foods that you can include in this list. They may not be included here but what matters is start with these.

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