Reduce High Cholestrol

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Cholesterol, a soft, fatty substance found in animal cells and blood, to help manufacture hormones, digestive chemicals, and healthy cells. So why the concern about cholestrol? Because the body doesn't need much to do the job and any unused cholesterol tends to linger in the bloodstream and cling to the arteries. The possible result: high cholesterol, which is considered a risk factor for health problems like heart disease and stroke. Fortunately, it's a risk you can control in part by eating plenty of low-fat, high-fiber, cholesterol-lowering fruits and vegetables. Excess cholesterol in the blood attaches to substances called lipoproteins. High-density lipsprotein (HDL, or "good" cholesterol) allows fatty plaque to build up in arteries, which may slow blood flow and could eventually lead to heart disease. A high total cholesterol reading may indicate that there's too much of the bad type in your blood, either because your body naturally produces large amounts of it or because you've been eating too much fat. Picking freely from the produce and bread aisles helps you lower cholesterol for several reasons. Fruits, vegetables, and whole grains have little or no fat, so a diet rich in these foods is unlikely to deliver excessive cholesterol to your blood Also, many fruits and vegetables provide fiber and antioxidants, such as vitamins A and C and beta-carotene, which help guard against fat buildup in the blood. While ample amounts of foods like oatmeal, apricots and spinach can help you win the fight against high cholesterol, you should also limit animal foods--fatty meats and whole dairy foods--and replace them with low-and nonfat varieties. One of the best ways to drive cholesterol levels down is to eat plant foods containing fiber, a powerful dietary weapon that comes in tow forms. Insoluble fiber (or roughage) resists digestion, so it speeds food through your system. Soluble fiber is a gummy substance that dissolves in your blood. While both types are helpful, soluble fiber gets extra credit for helping to regulate production and elimination of cholesterol. Foods that provide the highest levels of soluble fiber include chewy grains (barley), crunchy vegetables (brocoli), and juicy fruits (grapes). Other choices for soluble fiber are: Oats and oat bran: All whole grains and cereal grains such as brown rice, barley, and wheat are fiber-rich additions to a cholesterol-lowering diet, but oats are among the best. Some studies suggest that oats may even be able to preserve the good cholesterol in your body. Oats and oat bran are found in many breads and breakfast cereals. Beans and Legumes: Lima beans, kidney beans, and lentils are stellar sources of soluble fiber. Diets high in legumes and beans can lower cholesterol within weeks. In addition, these foods are high in folate (also called folic acid), a B vitamin that may help lower heart-disease risk. Unpeeled produce: Fiber is found in both the flesh and skin of fresh produce, so eating whole, "skin-on" foods like apples, carrots, potatoes, and sweet potatoes boosts your fiber intake. Eating produce whole can also give you added cholesterol-lowering benefits from nutrients like vitamin C and beta-carotene, which help reduce buildup of plaque in the arteries. In the case of apples, the peel provids pectin, a special type of soluble fiber that helps draw cholesterol out of your system. To remove any pesticides or residue on the peel, always give fresh produce a gentle scrub with a vegetable brush before you serve or eat it. Dried fruits: Because of their low water content, raisins, dried apricots, and prunes contain higher concentrations of fiber and other nutrients than their fresh or frozen counterparts, providing a payload of nutrients to fight high cholesterol. They also have higher concentrations of calories and natural sugar, so try not to overindulge in them. Foods to avoid: Foods high in dietary cholesterol and saturated fat can raise cholesterol in the blood. Eat sparing amounts of fatty, highly marbled meats and processed cold cuts, whole dairy products, and saturated fat sources such as butter, palm oil, and coconut oil-often used in baked goods. Choose lean cuts of beef, chicken or pork; low-fat milk and yogart; and olive oil. These nutrients are vital to healthy cholesterol levels: Vitamin C 250-500 mg Vitamin E 100-400 IU Beta-carotene 10-30 mg Folic Acid 400 mcg. Vitamin B6 5-10 mg Vitamin B12 3-6 mcg.