Juan Mourep
Vital 1st Team Regular
Cholesterol lowering guidelines
First the obvious
Exercise lowers "bad" cholesterol, that is LDL cholesterol, the LDL stands for low density lipoproteins.
Exercise also raises "good" cholesterol, that is HDL cholesterol, the HDL stands for High density lipoproteins.
You don't have to become a gym rat, even moderate intensity activities such as brisk walking will make a difference, if brisk is too much, just go for an interval walk, keep your regular pace, when ready, increase your speed, when you start to get out of breath return to your regular pace, get your breath back and repeat.
The key is to do it regularly, obviously the more you can manage the better.
Dietary advice
Fats and oils
The good
Unsaturated fat, these fats actually help reduce cholesterol levels.
Polyunsaturated and monounsaturated fatty acids help lower LDL levels.
Most plant-derived oils, including canola, safflower, sunflower, olive, grapeseed, and peanut oils, contain both polyunsaturated and monounsaturated fats. Fatty fish (such as salmon, tuna, trout, herring and mackerel), seeds, nuts, avocados and soybeans are also great sources.
Fish oil contains cholesterol lowering omega-3 fatty acids, although supplementation is considered safe, if you are taking any anti clotting medication see your Doc first.
Plant sources of omega-3s include soybeans, canola, flaxseeds, walnuts, and their oils, but they don't provide the same omega-3s as fish. The biggest heart benefits have been linked to omega-3s found in fish.
The bad
Saturated fats, these are the fats that negatively influence your cholesterol levels the most, eating foods high in saturated fat will raise your cholesterol levels.
The ugly
Avoid trans fats, trans fats raise cholesterol levels, these fats do occur naturally at low levels, mainly in meat and dairy products.
Artificial trans fats are found in hydrogenated fat and partially hydrogenated fats, usually found in processed foods such as cakes and biscuits.
You need to get into the habit of checking the ingredients list, if you see hydrogenated in the list of ingredients, avoid or limit consumption.
Fibre
There are two different types of fibre, soluble fibre and insoluble fibre. Most foods contain a mixture of both.
Soluble fibre can be digested by your body (insoluble fibre cannot), and it may help reduce the amount of cholesterol in your blood.
Whole grains are a good source of fiber. Instead of refined flour and white rice, try whole-wheat flour and brown or wild rice.
Oats are also a good choice, but not the quick-cooking, ready brek type versions, which have had much of the fiber processed out, having oats for breakfast can lower LDL cholesterol by 5.3% in only 6 weeks. The key to this cholesterol buster is beta-glucan, a substance in oats that absorbs LDL, which your body then excretes.
Beans, beans—they really are good for your heart. Researchers at Arizona State University Polytechnic found that adding ½ cup of beans to soup lowers total cholesterol, including LDL, by up to 8%. The key to this heart-healthy food is its abundance of fiber, which has been shown to slow the rate and amount of absorption of cholesterol in certain foods. Try black, kidney, or pinto beans; each supplies about one-third of your daily fiber needs.
Other good sources of soluble fibre include, peas, lentils, chickpeas and....
Fruit and vegetables
Fruits and vegetables have loads of ingredients that lower cholesterol, including fiber, cholesterol blocking molecules called sterols and stanols, and eye-appealing pigments. The heart-healthy list spans the color spectrum—leafy greens, yellow squashes, carrots, tomatoes, strawberries, plums, blueberries. As a rule, the richer the hue, the better the food is for you.
Spinach
Spinach contains lots of lutein, the yellow pigment found in dark green leafy vegetables and egg yolks. Lutein already has a reputation for guarding against age-related macular degeneration, a leading cause of blindness. Now research suggests that just ½ cup of a lutein rich food daily also guards against heart attacks by helping artery walls discard plaque.
Nuts
Research shows that people who consumed 1.5 ounces of whole walnuts, 6 days a week for 1 month lowered their total cholesterol by 5.4% and LDL cholesterol by 9.3%. Almonds and cashews are other good options. However, while nuts are heart healthy, they're also high in calories.
Avocado
Avocados are a great source of monounsaturated fat, but more than that they contain cholesterol smashing beta-sitosterol, a beneficial plant-based fat that reduces the amount of cholesterol absorbed from food. Since avocados are a bit high in calories and fat (300 calories and 30 g fat per avocado), use them in moderation.
Garlic
Garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure, and protect against infections. Now research finds that it helps stop artery clogging plaque at its earliest stage by keeping cholesterol particles from sticking to artery walls. Try for two to four fresh cloves a day.
Chocolate
This powerful antioxidant helps build HDL cholesterol levels. In a 2007 study published in AJCN, participants who were given cocoa powder had a 24% increase in HDL levels over 12 weeks, compared with a 5% increase in the control group. Remember to choose the dark or bittersweet kind. Compared to milk chocolate, it has more than 3 times as many antioxidants, which prevent blood platelets from sticking together and may even keep arteries unclogged.
Alcohol
Moderate consumption of alcohol can raise levels of HDL "good" cholesterol by as much as 10%. Doctors say up to one drink a day makes sense for women, up to two a day for men.
Red wine
High fiber Tempranillo red grapes, used to make red wine like Rioja, may actually have a significant effect on cholesterol levels. A study conducted by the department of metabolism and nutrition at Universidad Complutense de Madrid in Spain found that when individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%. In addition, those who had high cholesterol going into the study saw a 12% drop in LDL.
Tea
According to research conducted with the USDA, black tea has been shown to reduce blood lipids by up to 10% in only 3 weeks.
Research in both animals and humans has shown that green tea contains compounds that can help lower LDL cholesterol.
Cholesterol-lowering products
There's evidence that foods containing certain added ingredients, such as plant sterols and stanols, can reduce levels of cholesterol in the blood.
Switching to a margarine with plant sterols, such as Promise activ or Benecol, could help lower cholesterol. Plant sterols are compounds that reduce cholesterol absorption; a study published in AJCN found that women who had a higher plant sterol–based diet were able to lower total cholesterol by 3.5%.
Supplementation proven to work, by me, on me.
Plant Sterols
http://www.naturesbest.co.uk/new-plant-sterols-800mg-p567/
Bromelain
http://www.naturesbest.co.uk/bromelain-1000-gdu-p720/
After years of research and poor quality products, I can only recommend using Natures best, they use the highest quality ingredients with excellent bioavailability.
Do not purchase Vitamins or minerals from supermarkets or from Holland & Barretts, they are mostly of poor quality and bioavailability, that is not an opinion, it is a fact.
First the obvious
Exercise lowers "bad" cholesterol, that is LDL cholesterol, the LDL stands for low density lipoproteins.
Exercise also raises "good" cholesterol, that is HDL cholesterol, the HDL stands for High density lipoproteins.
You don't have to become a gym rat, even moderate intensity activities such as brisk walking will make a difference, if brisk is too much, just go for an interval walk, keep your regular pace, when ready, increase your speed, when you start to get out of breath return to your regular pace, get your breath back and repeat.
The key is to do it regularly, obviously the more you can manage the better.
Dietary advice
Fats and oils
The good
Unsaturated fat, these fats actually help reduce cholesterol levels.
Polyunsaturated and monounsaturated fatty acids help lower LDL levels.
Most plant-derived oils, including canola, safflower, sunflower, olive, grapeseed, and peanut oils, contain both polyunsaturated and monounsaturated fats. Fatty fish (such as salmon, tuna, trout, herring and mackerel), seeds, nuts, avocados and soybeans are also great sources.
Fish oil contains cholesterol lowering omega-3 fatty acids, although supplementation is considered safe, if you are taking any anti clotting medication see your Doc first.
Plant sources of omega-3s include soybeans, canola, flaxseeds, walnuts, and their oils, but they don't provide the same omega-3s as fish. The biggest heart benefits have been linked to omega-3s found in fish.
The bad
Saturated fats, these are the fats that negatively influence your cholesterol levels the most, eating foods high in saturated fat will raise your cholesterol levels.
The ugly
Avoid trans fats, trans fats raise cholesterol levels, these fats do occur naturally at low levels, mainly in meat and dairy products.
Artificial trans fats are found in hydrogenated fat and partially hydrogenated fats, usually found in processed foods such as cakes and biscuits.
You need to get into the habit of checking the ingredients list, if you see hydrogenated in the list of ingredients, avoid or limit consumption.
Fibre
There are two different types of fibre, soluble fibre and insoluble fibre. Most foods contain a mixture of both.
Soluble fibre can be digested by your body (insoluble fibre cannot), and it may help reduce the amount of cholesterol in your blood.
Whole grains are a good source of fiber. Instead of refined flour and white rice, try whole-wheat flour and brown or wild rice.
Oats are also a good choice, but not the quick-cooking, ready brek type versions, which have had much of the fiber processed out, having oats for breakfast can lower LDL cholesterol by 5.3% in only 6 weeks. The key to this cholesterol buster is beta-glucan, a substance in oats that absorbs LDL, which your body then excretes.
Beans, beans—they really are good for your heart. Researchers at Arizona State University Polytechnic found that adding ½ cup of beans to soup lowers total cholesterol, including LDL, by up to 8%. The key to this heart-healthy food is its abundance of fiber, which has been shown to slow the rate and amount of absorption of cholesterol in certain foods. Try black, kidney, or pinto beans; each supplies about one-third of your daily fiber needs.
Other good sources of soluble fibre include, peas, lentils, chickpeas and....
Fruit and vegetables
Fruits and vegetables have loads of ingredients that lower cholesterol, including fiber, cholesterol blocking molecules called sterols and stanols, and eye-appealing pigments. The heart-healthy list spans the color spectrum—leafy greens, yellow squashes, carrots, tomatoes, strawberries, plums, blueberries. As a rule, the richer the hue, the better the food is for you.
Spinach
Spinach contains lots of lutein, the yellow pigment found in dark green leafy vegetables and egg yolks. Lutein already has a reputation for guarding against age-related macular degeneration, a leading cause of blindness. Now research suggests that just ½ cup of a lutein rich food daily also guards against heart attacks by helping artery walls discard plaque.
Nuts
Research shows that people who consumed 1.5 ounces of whole walnuts, 6 days a week for 1 month lowered their total cholesterol by 5.4% and LDL cholesterol by 9.3%. Almonds and cashews are other good options. However, while nuts are heart healthy, they're also high in calories.
Avocado
Avocados are a great source of monounsaturated fat, but more than that they contain cholesterol smashing beta-sitosterol, a beneficial plant-based fat that reduces the amount of cholesterol absorbed from food. Since avocados are a bit high in calories and fat (300 calories and 30 g fat per avocado), use them in moderation.
Garlic
Garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure, and protect against infections. Now research finds that it helps stop artery clogging plaque at its earliest stage by keeping cholesterol particles from sticking to artery walls. Try for two to four fresh cloves a day.
Chocolate
This powerful antioxidant helps build HDL cholesterol levels. In a 2007 study published in AJCN, participants who were given cocoa powder had a 24% increase in HDL levels over 12 weeks, compared with a 5% increase in the control group. Remember to choose the dark or bittersweet kind. Compared to milk chocolate, it has more than 3 times as many antioxidants, which prevent blood platelets from sticking together and may even keep arteries unclogged.
Alcohol
Moderate consumption of alcohol can raise levels of HDL "good" cholesterol by as much as 10%. Doctors say up to one drink a day makes sense for women, up to two a day for men.
Red wine
High fiber Tempranillo red grapes, used to make red wine like Rioja, may actually have a significant effect on cholesterol levels. A study conducted by the department of metabolism and nutrition at Universidad Complutense de Madrid in Spain found that when individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%. In addition, those who had high cholesterol going into the study saw a 12% drop in LDL.
Tea
According to research conducted with the USDA, black tea has been shown to reduce blood lipids by up to 10% in only 3 weeks.
Research in both animals and humans has shown that green tea contains compounds that can help lower LDL cholesterol.
Cholesterol-lowering products
There's evidence that foods containing certain added ingredients, such as plant sterols and stanols, can reduce levels of cholesterol in the blood.
Switching to a margarine with plant sterols, such as Promise activ or Benecol, could help lower cholesterol. Plant sterols are compounds that reduce cholesterol absorption; a study published in AJCN found that women who had a higher plant sterol–based diet were able to lower total cholesterol by 3.5%.
Supplementation proven to work, by me, on me.
Plant Sterols
http://www.naturesbest.co.uk/new-plant-sterols-800mg-p567/
Bromelain
http://www.naturesbest.co.uk/bromelain-1000-gdu-p720/
After years of research and poor quality products, I can only recommend using Natures best, they use the highest quality ingredients with excellent bioavailability.
Do not purchase Vitamins or minerals from supermarkets or from Holland & Barretts, they are mostly of poor quality and bioavailability, that is not an opinion, it is a fact.
