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Here's what you can do to help decrease
your LDL's and increase your HDL's, keep your cholesterol levels
balanced and your heart healthy.
1. Eat your colors. Even if
your LDL is a little on the high side, there's at least one way to
defuse its danger. Antioxidants, the food chemicals that help protect
the body's cells from oxidation, aid the body in its fight against a
slow destruction. Food sources known to fight what is called free
radical damage actually limit the harm that LDL can do to our vessels.
Vitamin E, vitamin C, beta carotene, garlic, red wine, red grape juice,
soybean constituents and any fruit or vegetable are great
antioxidant-rich foods. While many fruit juices have antioxidants in
them, they don't contain fiber. If you have a choice between a fruit
juice and a whole fruit, pick the whole fruit. Fruit and vegetable
fiber is an important combatant against high LDL.
2. Reduce homocysteine. Homocysteine is a protein and it can be
an enemy of good health at high levels. It encourages blood clotting,
LDL oxidation and works against the benefits of high levels of good
cholesterol. But have no fear. B vitamins (especially folic acid) help
quell homocysteine. Good food sources of B vitamins are: leafy green
veggies, orange juice, dried beans and fortified cereals. Multivitamin
supplements with folic acid and B vitamins also help control
homocysteine in most people.
3. Watch what you drink. Heavy drinkers of caffeinated coffee
(nine cups a day) have up to 25 percent higher homocysteine levels.
However, drinkers of caffeinated black tea can lower homocysteine
levels, possibly because tea contains folic acid. Many researchers
believe that this may help to explain why studies have linked heavy
coffee consumption to increased heart problems and tea consumption to
reduced heart problems.
4. Know your fats. Remember, not all fats are bad. The
cardiovascular system's greatest nemesis is saturated fats or animal
fats found in many meat and dairy products. These fats can raise bad
cholesterol levels in the body and make the blood more sluggish and
prone to clotting, which can constrict arteries so less blood and oxygen
get to the heart and brain. Avoid fatty meats and stick to lean poultry
and fish. Another artery enemy is trans fat, which is found in
hard margarine and the hydrogenated oils in processed foods. It's best
to stay away from saturated fats and trans fats and choose heart healthy
fats like olive oil, canola oil, borage oil, avocado and fish oil.
5. Keep your mind and your arteries open. Scientists stress the
importance of vascular function. Healthy vascular function allows blood
to flow smoothly to the heart and brain. This is mostly accomplished by
nitric oxide, a chemical released in the cells of blood vessel walls.
You want to eat foods that stimulate the release of nitric oxide already
present in the body. Studies have identified the best blood-vessel
openers as red skinned peanuts, apple skin and pulp, tea (especially
green tea), cinnamon, red wine and purple grape juice. The same
chemicals in these foods also help reduce blood clotting and LDL
oxidation.
Also, fish oil and vitamin C help support healthy blood
flow.
6. Eat or drink soy. Soy products are also linked to reduced
cholesterol because of their isoflavone content. The FDA recently
approved a health claim label for soy products containing soy protein.
It states that daily consumption of as little as 25 grams daily will
help maintain healthy cholesterol levels.
7. Don't forget your soluble fibers. Foods such as barley, high
fiber raisins, whole wheat bread, sesame seeds, nuts and oats are super
rich in soluble fibers. How do these work? They slow down the entrance
of cholesterol into the body. When you have a choice between refined
foods versus whole foods, the decision is easy ... choose the whole
foods. Say "no" to white rice, white potatoes and semolina pasta.
Health Tip:
Changes in your lifestyle can help keep your cholesterol at a healthy
level and reduce your chances of developing heart problems as well as
decrease stress:
• Eat a low saturated fat / low cholesterol diet (Heart Healthy Diet)
• Maintain regular physical activity
• Manage your weight
Get your cholesterol checked this month if it has been a while since
your last check-up.
Helpful website for Cholesterol Health Information (National Heart,
Lung, and Blood Institute):
http://hp2010.nhlbihin.net/cholmonth
In order to support healthy cholesterol levels, you must
take a mutli-faceted approach. Make sure you eat a healthy diet that
consists of lean proteins, vegetables, fruits and whole grains. Be sure
to exercise daily and drink plenty of water. Make an effort to reduce
the stress in your life and choose
nutritional
supplements that will help you reach your long-term health
goals.
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