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What You Ought to Know About Lowering Cholesterol

by Guest Author Deborah H.

a. The Myth of Good and Bad Cholesterol

Most people view cholesterol as a bad thing, but the truth is there are actually two types of it. There is good cholesterol (HDL) and there is bad cholesterol (LDL). You’ll know you have too much LDL if you end up with plaques in your arteries. This results in a blood flow block in your arteries as the opening gets smaller. Your high blood cholesterol is not the result of taking in dietary cholesterol. The presence of saturated fat and Tran’s fat is the reason for the high cholesterol. Exercising often and taking in fibrous and unsaturated foods will keep your cholesterol down.

b. What do the Cholesterol Numbers mean?

On an average, adults will usually need to have cholesterol checks every five years. Each time you get a cholesterol check it will yield four results –  total cholesterol, LDL cholesterol, HDL cholesterol and Triglycerides. You will probably need more exercise and dietary change if you go above or below the healthy levels.

Total Cholesterol – less than 200 mg/dL (5.2 mmol/L)

LDL Cholesterol – less than 100 mg/dL (2.6 mmol/L)

HDL Cholesterol – greater than 40 mg/dL (1.0 mmol/L)

Triglycerides – less than 150 mg/dL (1.7 mmol/L)

c. Heart Protection and Vitamin E

Getting your Vitamin E is best done through eating roasted nuts and seeds, organic green leafy vegetables such as kale, spinach, mustard greens, chard and cold pressed vegetable oils. This helps reduce your risk of getting a heart disease but does not prevent attacks.

d. Five Great Foods to Lower Your Cholesterol

1. Whole grains: These contain a high amount of soluble fiber which can lower LDL.

2. Fish: Fish is a great source of omega 3 fatty acids, which lowers LDL and raises HDL.

3. Nuts: Not only are nuts high in fiber, but they contain the healthy fats you need to keep LDL in check.

4. Plant Sterols: This is found in foods like cold pressed oils (e.g. avocado, flax seed and olive oil), nuts, organic vegetables, fruits, and whole grains. 2 grams per day will lower your LDL by 10-15%.

5. Fermented Soy (e.g. raw, organic miso, tamari and tempeh): When consumed in moderation those foods can lower LDL by up to 3%.

About the Author – Deborah H. Land writes for the cholesterolloweringdiets blog, her personal hobby website she uses to help people eat healthy to lower bad cholesterol levels.

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Seven Super Foods for to Stay Young & Healthy
  • Barley Grass juice of the chlorophyll rich grass of young barley plants is one of the most remarkable high chlorophyll foods. It is as excellent a protein source as meat, offers important digestive enzymes, can resolve toxic substances and contains nutrients that abate physiologic deterioration. Enjoy it freshly juiced or mix 1 teaspoon of barley grass powder with a cup of warm water.
  • Alfalfa Sprouts are a cooling herb that detoxify your body, lower cholesterol and improve the urinary system and intestines. It aids in assimilation of protein, fats and carbohydrates, blocks carcinogenesis and eases menopausal distress.
  • Seaweed reduces blood cholesterol, has antibiotic properties, counteracts obesity and strengthens bones, teeth, nerve transmission and digestion. It has anti-aging properties. Read more about the Calcium Superfoods such as seaweed.
  • Turmeric Read more about Nature’s most powerful healer.
  • Almonds are superior to other nuts in terms of their medicinal action. Read more
  • Quinoa is a gluten free grain that is easy to digest and when washed well can be cooked like rice. It has the highest protein content of any grain and contains more calcium than milk. Quinoa strengthens your whole body, in particular, your kidneys and heart. Read more
  • Lentils benefit the heart and circulatory system and increase kidney vitality. Lentils help to reduce blood cholesterol, control blood sugar and lower blood pressure. They contain neutraceuticals that inhibit cancer and help regulate colon function.

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The Power of Whole Grains

Published on 05 July 2008 by Verena in Blog, Grains, Health Topics A-Z

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Increasing numbers of people today are suffering from gluten intolerance, wheat and yeast sensitivity and related health conditions such as indigestion, lethargy and headaches. A primary cause of many of these health conditions is the continued over-consumption of refined grains (e.g. yeast breads, rice, couscous). Refined grains lack many essential nutrients such as vitamin E, B vitamins and iron because of the removal of the nutrient-dense bran and germ during milling and processing. Further, the combination of wheat and yeast, as found in virtually all commercial breads, can cause our system to clog up, inhibit absorption by the intestine and contribute to the production of toxins.

Whole grains such as barley, quinoa, and amaranth are nutritionally superior to refined grain and yeast products. These whole grains contain an abundance of beneficial antioxidants, phytochemicals, and essential nutrients, and are therefore protective against various chronic diseases, ranging from irritable bowel syndrome to cancer. Whole grains are also well metabolized by the human body when properly prepared via soaking, roasting and other forms of preparation.

Have you ever heard of Quinoa, pronounced ‘keen-wah’ or ‘kee-noh-uh’? Quinoa is a gluten-free ‘super’-grain, an ancient staple food indigenous to the South American Andes, where it has been cultivated and valued for its superior nutritional profile for over 6000 years!

Quinoa is the only grain containing all essential amino acids, which makes it a complete protein. Quinoa possesses larger quantities of calcium, iron, phosphorus, and B vitamins than many other grains (wheat, maize, rice). One cup of cooked quinoa has a calcium content equal to that of a quart of milk and is considered beneficial in treating bone problem.

White / Yellow Quinoa

Red Quinoa

Amaranth, a whole grain worshiped in rituals by the ancient Aztecs, contains three times the dietary fibre and five times the iron content of whole wheat. Amaranth also contains twice as much calcium and supporting nutrients (magnesium and silicon) than milk. Using amaranth in combination with whole wheat or brown rice, results in a complete protein equivalent to fish, red meat or poultry. Amaranth also contains tocotrienols (a form of vitamin E) which have cholesterol-lowering properties in humans.

Barley, like all whole grains is low in fat and is an excellent source of protein, complex carbohydrates, fiber, vitamins, anti-oxidants, and minerals such as selenium. The soluble fiber in barley is helpful in lowering cholesterol and in preventing constipation. Recent studies showed that a diet high in beta-glucan from barley helps to lower blood LDL (bad) cholesterol. Barley can also help stabilize blood glucose levels, which may benefit those afflicted with type 2 diabetes.

Pearled Barley

Spinach Okra Barley Wok

Buckwheat is a gluten-free seed that cleanses and strengthens the intestines and improves appetite. Rutin, a bioflavonoid found in buckwheat, strengthens capillaries and blood vessels, reduces blood pressure, and increases circulation to the hands and feet. If roasted, buckwheat is known as kasha and becomes one of the few alkalizing seeds.

Buckwheat Grouts

The indigenous people of Africa called millet the “Queen of the grains”.  Millet strengthens the kidneys and is beneficial to stomach and spleen-pancreas. It is the only alkalizing grain and can therefore balance acid-alkaline conditions. Millet has a very high amino acid profile and rich in silicon.  It helps prevent miscarriage and has anti-fungal properties. In addition, millet is excellent for diabetes and weight issues.

Whole Millet Kernels

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