Some Foods Which Can Lower Your Cholesterol

Heart-healthy food

Following is a list of foods that can lower your cholesterol naturally.

Berries. Several berries like cranberries and strawberries are very rich in antioxidants which help in reducing the heart disease.

Apples. A recent research in Netherlands has amply shown that presence of phytochemicals in apples have good potential to reduce the risk of stroke or heart disease to 50 %. Eating two apples or 14 ounces of apple juice each day is beneficial.

Beans/ Legumes. The presence of protein, fiber and many other essential compounds in lentils, legumes and beans can help in reducing the cholesterol, improvement of blood-vessel function and any blood clotting. They are also a rich source of folate which helps in keeping the homocysteine levels (responsible for heart disease) in control. Just one serving of legumes/ dried beans each day can help in reducing cholesterol by about 15 %.

Onions. Eating half raw onion each day can raise the good cholesterol (HDL) by about 30 %.

Groundnuts. Groundnuts are rich in vitamin E (a powerful antioxidant) which significantly reduces any risk of cancer and cardiovascular diseases. Groundnuts also have high amounts of bioflavonoid resveratrol which improves the flow of blood flow to brain by about 20 %, thus reducing any risk of brain stroke. Similarly, by including groundnuts in your diet, you can reduce the cholesterol by about 15 %.

Foods That Can Lower Your Cholesterol

Green Vegetables. Many green and leafy vegetables like fenugreek, broccoli and spinach have large amount of magnesium, antioxidants, calcium and iron which protects the heart from high LDL cholesterol.

Oats. Oats contain large amounts of beta-glucans ( a soluble fiber). Consuming about a cup of well cooked oatmeal each day can decrease the LDL cholesterol levels.

Walnuts. Walnuts contain good amounts of omega 3 fatty acids which help in reducing bad cholesterol (LDL cholesterol) and helps in preventing the formation of blood clots. Consumption of walnuts can reduce your cholesterol levels by 14 % and LDL cholesterol levels by about 17 %.

Olive oil. Among all the cooking oils, olive oil has large amounts (about 70 %) of monounsaturated fats and antioxidants which assist in lowering the LDL cholesterol levels without causing any change in the HDL cholesterol levels.

Pistachios. Eating about 66 grams of pistachios (in-shell), can greatly reduce the LDL cholesterol by about 8 % and the triglycerides by about 12 % as per the study conducted by Archive of Internal Medicine in May 2010.

green tea

Herbs. Serpertine, terminalia arjuna, sida cordifolia, green tea and digitalis pupurea are heart friendly herbs and can be easily taken in the form of tea.

Psyllium husk. Consumption of 5 to 14 gms of psyllium husk in our daily diet( low in cholesterol and saturated fats) can help in reducing the LDL cholesterol levels to a great extent.

Eat Against Depression with Foods That Fight the Blues

Incorporating the following meats, fish, grains, and herbs into one’s diet can not only promote mental well-being but support the healing of one’s mind.

Anyone who has experienced depression or that of a loved one knows the search for any and all possible avenues of healing, including various medications, psychiatric care, and even exercise regimes. Yet because modern food processing has altered traditional nutrients, depression is increasingly linked to food allergies and the lack of certain fats and minerals in one’s diet. Consequently, carefully choosing of what goes into the body has never been more crucial when it comes to reclaiming a healthy, happy life after depression.

Fatty Acids Fight Depression

Because two-thirds of the brain is made of fats, fatty acids are a necessary part of the human diet. Two, in particular, omega-3s and omega-6s, are absolutely vital. Sources of omega-6s happen to be abundant in modern diets, but omega-3s must be added more intentionally. Vegetarian sources of omega-3s include green leafy vegetables, flaxseed, pumpkin seeds, walnuts, and sea vegetables like algae. Not surprisingly, the best animal source is fish. In her book Rebuild from Depression, Amanda Rose recommends salmon (the “wilder” the better), sardines, anchovies, herring, oysters, clams, and fish oil as excellent sources of omega-3s. Rose’s blog is a wealth of information and even free family recipes for cooking delicious mood-lifting meals.

Complete Proteins: Amino Acids

Amino acids are the components that make proteins. The human body creates many of its own amino acids, except for nine amino acids that must be obtained through the diet. Depression can be linked to deficiencies in these nine. Foods which contain all nine amino acids are the solution, and these are called “complete proteins.” Among the richest complete proteins are animal products like beef, poultry, fish, dairy and grains like soy, oats, amaranth, and quinoa.

Vitamins B and D

Vitamin B6, B12, and folic acid or B9 support the nervous system and deficiencies in these areas can lead to depression. Dr Andrew Weil profiles these important vitamins on his site, which offers a free vitamin advisor. B6 is prevalent in food, including spinach, carrots, bananas, cereals, beans, dairy products, and potatoes. Weil warns not that recommend maximums are 100mg a day, as too much B6 can be dangerous. However, there is no danger when it comes to B12, which is found only in animal products, including dairy, meat, fish, and shellfish. B9 is found in spinach, green vegetables, beans, asparagus, melon, beans, lemons, yeast, and mushrooms.

Vitamin D is absorbed from sunlight exposure, so winter can pose the threat of deficiency. Besides fortified milk and breakfast cereals, herring, oysters, steelhead trout, salmon, fish oil and soy products are rich in D and can be supplemented when sunlight is at a minimum.

Minerals

Minerals vital to the healthy functioning of the nervous system include magnesium, zinc, and iron for postpartum women. Magnesium is available in whole grains, leafy green vegetables, nuts, beans, avocados, soybeans, and halibut. Foods highest in iron include beef, chicken, and pork liver, as well as mussels and oysters. Zinc is found in beef, lamb and veal, eggs, cooked oysters, legumes (beans and peas), pumpkin seeds, whole grains, and nuts. Foods highest in iron include beef, chicken, and pork liver and shellfish such as oysters, mussels, and clams.

Dark Chocolate and Mood

The chemical compounds in dark chocolate (as opposed to milk chocolate), can promote positive mood by raising serotonin and endorphin levels in the brain. Serotonin is a neurotransmitter that comes from the amino acid tryptophan, and involved in sleep, memory, and mood regulation. Endorphins are compounds of amino acids that act like opiates in the body, calming and lifting the mood.

Herbs That Help Happiness

According to Jack Challem’s book The Food-Mood Solution, certain herbs are beneficial in battling depression, stress, anxiety, and premenstrual syndrome. These include Ginkgo, Ginseng, Spanish Sage, Rhodiola, and St. John’s Wort and can often be found in bottled supplements.

To enhance mood, support healthy brain function, and keep depression at bay, select foods that contain the fatty acids, vitamins, and minerals cited. Many foods contain more than one; lamb, for example, is a good source of both B12 and zinc. Research is made easy at Nutritiondata, which provides nutrition facts with an analysis for every food imaginable. The fact is “you are what you eat” is true at even the biochemical level. And this, in the end, is good news.

 

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