Controlling High Cholesterol With Animal Proteins
Animal proteins like fresh fish are high in omega-3 oils, monounsaturated fats and calcium; all helpful in reducing heart attack risk and lowering blood pressure and cholesterol.
Dr. Liz Applegate, nationally renowned expert on nutrition and fitness, has created a list of 22 heart-smart foods including clams and salmon, two proteins low in fat and calories and high in omega-3 oils and sterols. Clams help the body block the absorption of cholesterol and are good for the heart and arteries.
Grains Lower LDL Cholesterol
Oatmeal and oat bran are high in soluble fibers and reduce LDL cholesterol, protecting the arteries against damage by binding to cholesterol and flushing it from the body. Choose organic whole grains that are GMO-free. Mounting evidence indicates that GMO grains contribute to weakening of the immune system and serious health problems. All packaged grains and cereals should be low in sodium.
Use Vegetables to Reduce Blood Cholesterol
Non-GMO corn is an excellent source of folic acid and vitamin B. Onions help prevent LDL or bad cholesterol from damaging blood vessel walls. According to the results of several studies, avocados, rich in monounsaturated fats, aid the blood vessels in reducing LDL cholesterol levels. Add spinach and tomatoes to the list of vegetables that help lower blood pressure with their powerful healing components. Consider using a power juicer to make homemade vegetable juices, an incredibly healthy way to benefit from eating vegetables.
Garlic is a natural antibiotic high in anti-inflammatory properties that may also help lower cholesterol and prevent blood clots. Eat garlic in a variety of forms to benefit from its medicinal qualities. Freeze-dried garlic capsules may be consumed if you don’t like the taste of fresh garlic.
Fresh Fruits Supply Cholesterol-Lowering Pectin
Loaded with pectin, a natural fiber that binds to cholesterol and toxins in the blood, apples cleanse the blood, lowering cholesterol levels as much as 10 percent over a six-week period, notes Applegate.
Oranges and lemons are high in potassium and fruit pectin. Both aid the body’s regulation of blood pressure and help remove damaging cholesterol and toxins from blood vessels. Grapefruit supplies vitamin C, pectin and folic acid. Pink grapefruit contains lycopene, an antioxidant protecting against cholesterol damage to blood vessels, and pectin which binds to cholesterol flushing it from the body.
Beans and Legumes Protect With Fiber
Considered a wonder food, beans provide soluble fiber, lowering cholesterol. Additionally, most legumes are high in vitamin B and folic acid, helping to further prevent plaque build-up in arteries.
Also high in protein and amino acids, beans — including soy — form a complete protein when eaten in combination with healthy, whole grains. Soy is best consumed in fermented form, to support digestion.
The Magic of Almonds for Overall Health
Almonds are high in monounsaturated fats, protective vitamin E oil and phyto-nutrients. Almonds make an excellent snack, helping to keep both blood sugar and blood pressure under control and LDL cholesterol low.
Nuts in general are an excellent source of proteins and healthy fats, which contribute to the list of heart-healthy foods. Eating a handful of almonds or other nuts instead of chips or sweets can contribute to lowering cholesterol and keeping blood pressure in the normal range.
Sinless Sweets and Red Wine Protect the Heart
About half an ounce of dark chocolate daily protects the heart and maintains blood pressure at normal levels. Rich in phenols, chocolate is now on the heart-smart menu for its nutrient-rich contribution that keeps arteries healthy.
Red wine offers double health benefits. It increases the good cholesterol or HDL and provides flavonoids, natural chemicals that prevent the deposit of fatty substances causing plaques in the blood vessels.
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