How To Reduce Cholesterol by Natural Foods.

The risk of death due to cardiovascular disease is increased with the elevated level of cholesterol. As recommended, now a days, the total cholesterol i.e. Low Density Lipoprotein (LDL) or bad cholesterol plus High Density Lipoprotein (HDL) or good cholesterol should be less than 200 mg/dl. Moreover the lower your LDL say less than 130 mg/dl and the higher your HDL more than 40 mg/dl in men and 50 mg/dl in women as case may be, the better your prognosis.

           
Three factors determine the amount of cholesterol in the blood:

1.  The amount of cholesterol which is produced by liver is largely genetic.

2.  The amount of cholesterol absorbed from intestinal tract i.e., a small amount from your diet, plus a big amount produced by liver and excreted into the digestive tract.

3.  And your age – the older you are the greater your cholesterol.

If you have a strong family history or elevated bad cholesterol (LDL) you have to consult your doctor first to get approval for including our tips of natural approaches to reduce your cholesterol as a therapy.(Read more:Ways to Prevent Heart Disease and Stroke.)

           

Natural approaches include some changes in selection of your foods. Add foods that deliver soluble ber. It binds cholesterol and its precursors in the digestive system and drags them out of the body before going into circulation. Add foods containing polyunsaturated fats.    It directly lowers LDL. Also add foods that contain plant sterols and stanols. It blocks the body from absorbing cholesterol. Avoid the foods that boost your LDL e.g., animal products and dairy products. Restrict your diet to add cholesterol not more than 300 mg/day.

1.  Oats: A bowl of oatmeal and a banana or some strawberries may be your breakfast.

2.  Beans : They deliver soluble ber and takes time to digest. Choices are yours e.g., navy and kidney beans, black-eyed peas and others. You nay prepare it in various ways.

3.  Barley and other whole grains: They are rich in soluble ber and have same effect like beans.

4.  Nuts: Almonds, walnuts, peanuts and others lower LDL. These are also helpful to keep the heart healthy in other ways.

5.  Apples, grapes and oranges and other citrus foods: Rich in pectin they lower LDL.

6.  Soya: Soybeans and its products lower LDL in a powerful way. Two and half cups of soy-milk means consuming 25 grams of soy – protein per day may lower LDL by 5% to 6%.

7.  Fish: Adding fish in the food, two or three times a week can also lower LDL .In addition they are rich in omega -3 fats which  also reduce triglycerides in the blood stream and protects the hears by helping to prevent from abnormal rhythms.

8.  Fiber Supplements: To get soluble ber about 4 grams , supplements like bulk forming laxatives may be taken.

9.  Garlic: Garlic is a good cholesterol lowering agent. It lowers blood cholesterol levels even in apparently healthy persons.

    Keep Your Heart Healthy

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