If you want to lower cholesterol natually, there are a variety of foods that reduce cholesterol, including specific fruits, vegetables and nuts. See which foods researchers have determined are cholesterol-busters.
If you are looking for a way to lower your cholesterol, but want to avoid a high-priced prescription with possible side effects, you have options. Nature has provided a variety of foods that scientists have found can effectively reduce cholesterol levels.
This article looks at 6 foods that lower cholesterol.
1. Blueberries - These tasty superfruits have been shown to reduce cholesterol even more effectively than drugs. In 2004, researchers at the U.S. Department of Agriculture reported results of an animal study in which the group that received blueberry skins had cholesterol levels 37 percent lower than the group that received no blueberries.
2. Carrots - Want to drop your cholesterol in 3 weeks? Try adding carrots to your diet. A study conducted in Scotland found that individuals who ate 2 raw carrots every morning for 3 weeks experienced an 11 percent drop in cholesterol. Carrots contain calcium pectate, a soluable fiber that lowers cholesterol by helping the digestive system flush cholesterol out of the body.
3. Avocados - Avocados are often avoided because they are a high-fat food, but they contain a component called sitosterol, which has been shown to lower cholesterol in more than a dozen human studies. Research conducted in Mexico found that after eating avocado daily for one week, participants' total cholesterol dropped 17 percent and their HDL (good) cholesterol increased 11 percent.
4. Grapes - Grapes contain pterostilbene and resveratol, two compounds that have been shown to have a role in reducing cholesterol. In 2008, researchers at Madrid University developed a juice from the skin and seeds of red grapes and asked human volunteers to add the juice to their diet for 16 weeks. Study participants experienced a 14 percent drop in cholesterol levels and a five percent drop in blood pressure readings.
5. Almonds - Almonds not only taste good, they can lower your cholesterol, especially the harmful LDL or bad cholesterol. A 2002 research project asked adult participants with high cholesterol to eat almonds. Study volunteers who ate one handful of almonds a day lowered their bad cholesterol 4.4 percent and those who ate 2 handfuls of almonds saw bad cholesterol drop 9.4 percent.
6. Grapefruit - These citrus fruits have significant amounts of cholesterol-lowering pectin; 60 to 70 percent of the dietary fiber in citrus fruits is pectin. A 2006 study by Israeli researchers found that eating one grapefruit daily for 30 days reduced cholesterol approximately 15 percent. The study found that red grapefruit lowered cholesterol more effectively than white grapefruit.
Additional cholesterol-lowering tips
Start exercising - Becoming more active will help in two ways. Countless reports have proven that being overweight contributes to high cholesterol levels. Exercise can lead to weight loss, which in turn lowers the risk for high cholesterol and heart disease.
At the same time, aerobic exercise will raise your HDL or good cholesterol levels, which is just as important as keeping bad cholesterol numbers in check. Good cholesterol cleans out blood vessels, carrying away excess cholesterol to the liver for processing.
Limit cholesterol intake - The American Heart Association recommends that individuals who want to reduce their cholesterol through diet consume less that 300mg of cholesterol a day.
Adopt a diet low in saturated fat - A low-fat, low-cholesterol diet typically limits meat consumption and avoids red meat. High-fat, high-cholesterol meats to remove from your meal plans include: bacon, bologna, salami, sausage, hot dogs, liver, and kidneys. In general, chicken and turkey are low in saturated fat, especially when the skin is removed.
To see more natural methods for lowering cholesterol and a sample diet to lower cholesterol, visit http://www.foods-that-heal.com.
This article looks at 6 foods that lower cholesterol.
1. Blueberries - These tasty superfruits have been shown to reduce cholesterol even more effectively than drugs. In 2004, researchers at the U.S. Department of Agriculture reported results of an animal study in which the group that received blueberry skins had cholesterol levels 37 percent lower than the group that received no blueberries.
2. Carrots - Want to drop your cholesterol in 3 weeks? Try adding carrots to your diet. A study conducted in Scotland found that individuals who ate 2 raw carrots every morning for 3 weeks experienced an 11 percent drop in cholesterol. Carrots contain calcium pectate, a soluable fiber that lowers cholesterol by helping the digestive system flush cholesterol out of the body.
3. Avocados - Avocados are often avoided because they are a high-fat food, but they contain a component called sitosterol, which has been shown to lower cholesterol in more than a dozen human studies. Research conducted in Mexico found that after eating avocado daily for one week, participants' total cholesterol dropped 17 percent and their HDL (good) cholesterol increased 11 percent.
4. Grapes - Grapes contain pterostilbene and resveratol, two compounds that have been shown to have a role in reducing cholesterol. In 2008, researchers at Madrid University developed a juice from the skin and seeds of red grapes and asked human volunteers to add the juice to their diet for 16 weeks. Study participants experienced a 14 percent drop in cholesterol levels and a five percent drop in blood pressure readings.
5. Almonds - Almonds not only taste good, they can lower your cholesterol, especially the harmful LDL or bad cholesterol. A 2002 research project asked adult participants with high cholesterol to eat almonds. Study volunteers who ate one handful of almonds a day lowered their bad cholesterol 4.4 percent and those who ate 2 handfuls of almonds saw bad cholesterol drop 9.4 percent.
6. Grapefruit - These citrus fruits have significant amounts of cholesterol-lowering pectin; 60 to 70 percent of the dietary fiber in citrus fruits is pectin. A 2006 study by Israeli researchers found that eating one grapefruit daily for 30 days reduced cholesterol approximately 15 percent. The study found that red grapefruit lowered cholesterol more effectively than white grapefruit.
Additional cholesterol-lowering tips
Start exercising - Becoming more active will help in two ways. Countless reports have proven that being overweight contributes to high cholesterol levels. Exercise can lead to weight loss, which in turn lowers the risk for high cholesterol and heart disease.
At the same time, aerobic exercise will raise your HDL or good cholesterol levels, which is just as important as keeping bad cholesterol numbers in check. Good cholesterol cleans out blood vessels, carrying away excess cholesterol to the liver for processing.
Limit cholesterol intake - The American Heart Association recommends that individuals who want to reduce their cholesterol through diet consume less that 300mg of cholesterol a day.
Adopt a diet low in saturated fat - A low-fat, low-cholesterol diet typically limits meat consumption and avoids red meat. High-fat, high-cholesterol meats to remove from your meal plans include: bacon, bologna, salami, sausage, hot dogs, liver, and kidneys. In general, chicken and turkey are low in saturated fat, especially when the skin is removed.
To see more natural methods for lowering cholesterol and a sample diet to lower cholesterol, visit http://www.foods-that-heal.com.
By Cathy Hickman
Published: 6/24/2009
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