Some foods punch well above their weight in helping to reduce cholesterol levels, we call them'cholesterol busters. Choosing a healthy diet, low in saturated fat is important in helping to keep your cholesterol low but you can reduce your cholesterol levels further by including these super six foods in your everyday diet.

Super food 1 - soya foods
Being naturally low in saturated fat, soya foods help lower cholesterol. The special proteins in soya also appear to influence how the body regulates cholesterol too. Studies show you can lower your cholesterol by around 6% by including as little as 15g soya protein per day.

Choose from: soya alternatives to milk and yogurt, soya desserts, soya meat alternatives, soya nuts, edamame beans and tofu.

Super food 2 - nuts
All nuts are rich in vegetable protein, fibre, heart healthy unsaturated fats, vitamin e, magnesium, potassium, natural plant sterols and a host of beneficial plant nutrients. 30-35g a day of nuts (a handful) has the potential to lower cholesterol by an average of 5%.

Super food 3 - oats and barley
Both oats and barley are rich in a form of soluble fibre called beta glucan. Once eaten beta glucan forms a gel which helps bind cholesterol in the intestines and prevent it from being absorbed. It is recommended that we eat about 3g of beta glucan per day. Foods which contain 1g or more of beta glucan can carry a cholesterol lowering claim.

Super food 4 -foods fortified with plant sterols and stanols
Plant sterols are structurally similar to cholesterol and can be divided into sterols and stanols. Their cholesterol lowering effects have been known for some time.

Plant sterols/stanols are naturally found in a wide range of foods such as vegetable oils, nuts, seeds, whole grains, fruits and vegetables. However, for most people, it is not possible to achieve the optimum intake from ordinary foods.

Super food 5 - fruits and vegetables
All fruits and vegetables are low in saturated fat so eating more helps to keep saturated fat intake low. Fruit and vegetables are also a valuable source of cholesterol lowering soluble fibres. Try to include at least one pulse (beans, peas, lentils) everyday. Other rich sources of soluble fibre include sweet potato, aubergene, okra (ladies finger), broccoli, apples, strawberry and prunes.

Super food 6 - foods rich in unsaturated fats
Keeping our daily saturated fat intake below 20g (women) and 30g (men) is vital for cholesterol lowering, but it is equally important to replace this saturated fat with modest amounts of unsaturated fats such as those found in olive, sunflower, corn, rapeseed and other vegetable, nut and seed oils. Other foods rich in unsaturated fats include vegetable spreads, avocado, oily fish and nuts. Avoid coconut and palm oil as, unlike other these vegetable oils, they are rich in saturated fats.

6 Super Foods That Actively Help Lower Cholesterol

Cholesterol is a vital component, which helps the body to make healthy cells. This wax like component is found in the lipid of the blood. An increased cholesterol count elevates the risk of heart diseases in a person. It thickens the vessels of the arteries resulting in less oxygen flow in the heart. This, in turn, increases the chances of a stroke. High cholesterol can happen from lifestyle habits and inheritance. It is completely treatable and preventable.

What causes high cholesterol?
The blood carries the cholesterol which is attached to the proteins. The combination of cholesterol and protein is known as the lipoprotein. Primarily there are two different kinds of cholesterol that the lipoprotein carries:

    Low-density lipoprotein: LDL is the bad guy that carries all kinds of cholesterol present in the body. It eventually rests on the walls of the arteries, making it narrow and hard.
    High-density lipoprotein: This is the good guy which scans the excess cholesterol and take them back to the liver.

Ideally, the body should have low LDL and high HDL. But often the reverse happens, resulting in high cholesterol and cardiac diseases. Factors such as unhealthy diet, inactivity for most of the day and obesity is responsible for the same. Even the genetic set up can play a hand in a high count of LDL in the body. There is nothing that can be done in this case except to seek medical help.

6 factors that put you at risk:

    Poor diet: Cholesterol levels are dramatically increased when baked products and saturated fats are consumed in an excess amount. Other high cholesterol food products include dairy products, processed fats and red meat. Refraining from this food items will drastically reduce the chances of getting high cholesterol in the body.
    Obesity: Obesity results from too much of fat storage in the body. It not only fatigues a person faster, but puts a person at high risk of getting cholesterol. The body mass index should be always lesser than 30 to abstain the risk of cholesterol.
    Waist circumference: A waist circumference of more than 40 inches in men and 35 inches in women can increase the risk of cholesterol.
    Diabetes: This is one of the major causes of high cholesterol. It not only damages the artery lining, but results in higher LDL and lower HDL.
    Less workout: Leading a life which is devoid of exercise and jogging can increase the chances of getting high cholesterol. Exercise boost HDL count in the body and mitigates the risk of low HDL.
    Smoking: The blood vessel walls get damaged with smoking. The blood vessels start accumulating fatty acids thereby increasing the chances of getting high cholesterol.

What Causes High Cholesterol? 6 Factors That Put You at Risk

For a long time cholesterol in totality was seen as a bad thing for your body although the truth was a little more complicated than that. Cholesterol primarily is divided into two types, one of which can be categorized as bad cholesterol and the other as good cholesterol. Let's have an in-depth look at both the categories.

LDL or Low Density Lipoprotein aka bad cholesterol: Cholesterol is a wax like chemical, which is found all over the body and it has important functions to perform. Cholesterol is carried all over the body by Lipoproteins. The low density lipoproteins are denoted as bad cholesterol as they can accumulate on the walls of the blood vessels and cause blockages resulting in many ailments. LDL levels of 190 and above are considered dangerous. 

Some of the risks associated with it are:
1. Heart disease
2. Stroke
3. Atherosclerosis
4. peripheral artery disease among many others

HDL or High Density Lipoprotein aka good cholesterol: This is a form of cholesterol which is usually desired in higher quantities as it removes LDL from the system by dislodging it from the arteries and then carrying it through the blood stream into the liver. The liver then breaks it down and removes it from the body. Thus, higher number of HDL cholesterol is always desirable. 

Some of the ideal numbers for HDL cholesterol within the body are:

Women - Ideal: 60 mg/dl, dangerous: 50 mg/dl or lower
Men - Ideal: 60 mg/dl, dangerous: 50 mg/dl lower

The role of triglycerides
Good and bad cholesterol levels also depend on the levels of triglycerides within the body and not just LDL or HDL cholesterol. Triglycerides are another type of fat which are used to store energy within the body but can also affect your health. It is most associated with atherosclerosis when the levels of triglycerides are high within the body. 

Some habits that contribute to high levels of it are:
a. Lack of physical activity
b. Obesity or being overweight
c. Excesses in alcohol consumption
d. Smoking
e. Bad diet and others

Thus the good cholesterol versus bad cholesterol war also includes other factors, most of which can be easily changed by making subtle changes in lifestyle and incorporating healthier habits. This will increase the good cholesterol and the other relevant elements and reduce the bad.

Good Cholesterol Vs Bad Cholesterol and Factor involved in It

Do you know that cholesterol is found in baby formula and has got some surprising facts about them? Cholesterol is a waxy, fat like substance which is present in all your cells, and your body s cholesterol level says a lot about the health of your heart in the future. Having high cholesterol increases your risk of acquiring heart diseases and hence, you should try to maintain a normal cholesterol level.


Here are some surprising facts about cholesterol, which you should know about:

You cannot live without cholesterol: We are born with cholesterol in our bodies and infants get more cholesterol from mother s milk. This is why cholesterol is added to baby formula. All the hormones and cells of your body need cholesterol for proper functioning. It also builds the cells and helps the liver to prepare fat processing acids.
One out of three adults have high cholesterol: It is important for all people above the age of 20 to get a cholesterol checkup every five years. According to studies, around 32% of adults in the USA have got high cholesterol levels. Your cholesterol levels may also be affected by factors such as your diet and stress.
High cholesterol can be genetic: Genetics is a major influencing factor in high cholesterol levels. Research has proven that almost 75% of high cholesterol cases are genetic in nature while 25% occur because of diet.
Children can have high cholesterol as well: There is a common misconception that high cholesterol is an issue involving adults only. However, children may also have high cholesterol and it is recommended for you to get your child tested at an early age. For children who are obese and have a family history of heart attacks and high cholesterol, a selective screening is important.
Sweating raises the levels of good cholesterol: Sweating is good for increasing the levels of good cholesterol in your body. You should follow a healthy diet including food items like avocado and salmon. Working out is also important for raising your HDL levels, which prevent heart disease.
Supplements may help in lowering cholesterol levels: The first option for controlling your cholesterol levels is to work out regularly. If you are at a risk of heart attack or have hypercholesterolemia, you have to bank on supplements such as plant stanols and sterols. You can also take cholesterol reducing medications such as statins.
Earlier, the medical community was reserved about prescribing cholesterol lowering medicines and they were given only to critical heart patients. In modern day, statin treatment is recommended to people who have even little chances of heart attacks or stroke.

Cholesterol - 6 Interesting Facts About It!

9 health benefits of walnuts:

1. Lowers risk of diabetes
2. Promotes a healthy heart and circulatory system
3. Lowers cholesterol levels
4. Boosts brain power and improves memory
5. Slows the progression of rheumatoid and osteoarthritis
6. Acts as an anti-inflammatory food
7. Rich in antioxidant properties
8. Fights breast and prostate cancer
9. Improves reproductive health in men.

9 Ultimate Reasons to Eat Walnuts Everyday

Egg yolk and cholesterol - is there a link?

Although egg is considered one of the most nutritious foods, people with high cholesterol avoid its consumption as they believe that eggs may increase cholesterol and risk heart diseases.

Is there a link between egg yolk and cholesterol?

Egg yolk is rich in dietary cholesterol. One large egg contains 185 milligrams of cholesterol. People with normal cholesterol levels require about 300 milligrams of dietary cholesterol and people with high cholesterol need 200 milligrams of dietary cholesterol from food.

Dietary cholesterol has the minimum impact on blood cholesterol as compared to saturated and trans fats which contain bad cholesterol. Hence dietary cholesterol present in egg yolk has minimal or no effects on increasing your cholesterol levels.

If you would like to consult with me privately, please click on'consult.

Egg Yolk and Cholesterol - Is There Really a Link?

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