HowToPreventHeartDisease.com

What Foods Could Prevent High Cholesterol?
 

There are more than 105 million adults in the United States with high blood cholesterol, also known as hypercholesterolemia. A person having high level of cholesterol, especially the bad one, is at a higher risk of developing atherosclerosis, which is the narrowing of blood vessels in the body. Atherosclerosis can further lead to other medical complications including heart disease, kidney failure and stroke. Data from the National Registry of Disease Office in Singapore showed that high cholesterol was found in 56 percent of patients who had a heart attack from 2007 to 2008.

Cholesterol is a soft, fat-like and waxy substance found in our bloodstream and body’s cells. It is an important part of a healthy body since cholesterol is used to produce cell membranes and some hormones, and also used for other required bodily functions. But our body needs only a limited amount of cholesterol to meet all these needs.

Being unable to dissolve in blood, cholesterol has to be transported to and from the cells by carriers known as lipoproteins. High-density lipoprotein (HDL) is the so-called good cholesterol and low-density lipoprotein (LDL) the bad cholesterol.

Cholesterol comes from 2 sources: our body and food. About 75 percent of the blood cholesterol is made by our liver and other cells while the other 25 percent comes from the foods we eat.

While foods like ice cream, organ meats such as liver and intestines, egg yolks and shellfish can raise one’s cholesterol level, studies have also found that certain foods including salmon, walnuts, oatmeal and some vegetables can help control the cholesterol level.

The following foods, namely fish, nuts, soy, oatmeal, fruits and vegetables, are generally considered heart-healthy and should be included into our daily diets.

Oily fish like salmon, mackerel and sardines consist of substantial amount of omega-3 fatty acids that help lower blood fats. Omega-3 fatty acid prevents blood clots by making platelets less likely to clump together and stick to artery walls. It also makes blood vessels less likely to constrict. At least 2 servings of such fish should be consumed twice a week using healthier cooking methods like steaming and baking.

Nuts like walnuts and almonds contain high amount of polyunsaturated fatty acids that can maintain healthy blood vessels. These nuts, especially walnuts, are best source of protein as they contain vitamins, fiber and antioxidants. However, people should eat just 30 g of nuts per day, and salted or sugar-coated nuts should be avoided.

Rich in omega-3 fatty acids, protein, vitamin and minerals, soy protein is a good alternative to red meat. Patients with high cholesterol should make soy protein like soybeans, tofu and soya milk as part of their healthy low-fat diets as this would help lower their cholesterol levels.

A daily consumption of oatmeal can lower cholesterol levels and reduce the risk of getting heart disease and diabetes, which itself is a another risk factor for heart disease. Moreover, oatmeal can also fills a person up for a longer time to prevent him or her from eating unhealthy snacks that might increase cholesterol level

All types of fruits, especially grapes, strawberries, blackberries, raspberries, citrus fruits, apples, and all vegetables, especially onion, watercress, leeks, spinach, carrots, broccoli, kale, and cauliflower are foods that could help lower cholesterol levels.

Meanwhile, it is paramount that one should not consume too much of saturated fat and trans fat in order to keep the blood cholesterol levels healthy. Both types of fat can raise LDL, and trans fat can also reduce the HDL. It is best to maintain the daily cholesterol consumption to less than 300 mg. Avoid consuming organ meat and shellfish more than twice a week, and have no more than 4 egg yolks per week.

Nevertheless, relying on diet alone is not enough. At least 30 minutes of moderate intensity physical activity should be performed at least 4 times a week, and smokers should keep away from their cigarettes.

Copyright 2007-2012 © HowToPreventHeartDisease.com . All Rights Reserved.d.......
Created by EpublishingVault.com
Heart Disease Prevention - 8 Simple Ways You Can Do Immediately