Food to Lower High Cholesterol: Best Healthy Diet for High Cholesterol?

Which is the best food to lower high cholesterol? Can you use food instead of statin medications?

You may not want statin side effects! These include faster aging, memory loss and muscle pain!

• The side effects of statins, such as Crestor, Zocor, and Lipitor are often overlooked by doctors. Instead, they will blame your age for your not feeling good, instead of suspecting the side effects of these medications!

• Scientists say that food to lower high cholesterol work as well as these meds, without the down side. 

Here's what researchers have found for simple foods that fight high cholesterol:

Food to Lower High Cholesterol: The Research

Eat Oats 'n Beans 'n Barley -- and Leafy Greens......say researchers who tested a “veggie” diet.

• Yes, researchers have found ways to reduce the majority of their subjects' harmful fats (blood lipids) into the NORMAL range. 

• This includes reductions in LDL levels -- similar to those achieved through medications!

Best foods to eat every day?

• Guess which food is BEST at lowering cholesterol naturally?

High Cholesterol Advice from Scientists

The " Garden of Eden Diet" was found by researchers to have the same effect as statin medications:

1. Oat, barley and psyllium - viscous fibers

2. soy and almonds for vegetable proteins

3. plant sterol-enriched margarine

4. leafy greens.

This "Garden of Eden" diet, which consists mainly of leafy vegetables along with fruit and nuts, lowered the serum LDL of healthy volunteers by over 30% -- the equivalent of the effect of statins -- the standard medications.

• Eat your veggies, concluded researchers at The Risk Factor Modification Center, St. Michael's Hospital in Toronto in order to:

 "Correct the lipid abnormalities associated with contemporary eating patterns, so as to reduce the need for pharmacological interventions."

Why not just swallow a pill?

• Doctors have been found to overlook the harmful side effects of statins, and to instead, blame your age for muscle pain and memory loss.
  

Best Cholesterol Lowering Foods to Add

The researchers who used the "Garden of Eden Diet" harnessed the power of phytosterols -- powerful nutrients found in plants that can lower "bad" LDL levels.

You can add a regular supply of these to your diet every day by using:

• Sesame seeds (tahini, or ground sesame seeds in hummus) 

• Sunflower seeds

• Wheat germ - add to baking, pancakes

• Pistachios for snacks, as recent USDA analysis found significant levels of phytosterols in these.

Sterol-enriched margarine and juices could also be an option.

Food to Lower High Cholesterol: Whole Grains 

Whole grains slow the buildup of plaque.

No doubt, gluten free diets are good  Best if you are eating grains, to make it whole wheat and whole kernel rye, and here is why:

• Researcher Alice Lichtenstein found that eating 6 servings or more per week of whole grains was associated with slower buildup of artery-narrowing plaque. ¹

• A number of studies document the benefits of whole grain consumption to heart health.

Dr. Majken Jensen at the Harvard School of Public Health analyzed diet and health records of over 27,000 men aged 40-75, over a period of 14 years, and found that:

• Those with the highest whole grain intake (about 40g per day) cut heart disease risk by almost 20% – but even those eating just 25g cut their CHD risk by 15%. ²

• While there is also very good research discouraging the use of wheat altogether, such as "Wheat Belly" and "Grain Brain," unless you are willing to cut out carbs and wheat altogether, using ONLY whole grains is a must. 

Also, avoiding gluten by substituting processed potato starch and corn starch, is in our view, not a good idea.

Natural heart supplements to melt away plaque

Elderly Better Off Eating Whole Grains

Yes, real food like whole grains lower cholesterol!

Older adults who regularly eat whole grains, like high-fiber cereals and cooked old fashioned oatmeal, are less likely to develop a cluster of conditions that raise the risk of heart attack and stroke.

• Researchers at the University of Maryland in College Park found that men and women with the highest whole-grain intake -- typically three servings a day -- were less than half as likely to have metabolic syndrome as their peers who consumed less than one serving of whole grains per day.

• Metabolic syndrome means that you have many of these: high blood pressure, high cholesterol, high blood sugar levels, and belly fat or obesity.
  

These all raise a person's risk of heart disease, stroke and kidney

You can substitute whole kernel rye bread and oats for wheat, if sensitive, but remember that whole grains lower cholesterol. 

Food to Lower High Cholesterol: Eat An Avocado A Day!

Too much fat you say?

You may want to add more avocados to your diet!. Why?

An experimental trial had women eating an avocado a day, and here is what happened:

• Ironically, even though their total fat consumption was up to 37% of calories, their total cholesterol, LDL and lipoprotein apo B were lowered significantly.

• Instead, when these same women were put on a diet with only 20% of calories from fat, and no avocado, they showed a smaller, less significant drop in total cholesterol, with only the protective HDL being lower!

Supplements for your best Protection

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Take Your Prescription!

If you have already had a heart attack,  you will need to take your prescription for now.

• Please make sure to take the STATINS your doctor advises you to take, and never go off STATINS cold turkey.
  

A recent study showed that after people had been hospitalized for a heart attack, angioplasty, bypass procedures or unstable angina, and they took their medications as prescribed, they did much better than those who did not!

• Those who took their meds regularly had half the number of repeat heart attacks. 1,056 patients aged 30 to 70 were studied in Saskatchewan, Canada, from 1994 to 2001.

Best of Foods that Fight High Cholesterol?

We hope you will use to food to lower high cholesterol, before your doctor says, "take this pill for the rest of your life!" 

• Don't forget that the single most powerful food to eat, according to researchers, is an apple a day!! 

• Just eating one apple will lower those high blood fats by 23%!!

It is your choice -- take a pill or eat food to lower high cholesterol.

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• Know the symptoms of Lipitor and memory loss.

• All About Whole Grains

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Sources: food to lower high cholesterol

1. Cereal fiber and whole-grain intake are associated with reduced progression of coronary-artery atherosclerosis in postmenopausal women with coronary artery disease.Am Heart J. 2005 Jul;150(1):94-101.

2. Whole grains, bran, and germ in relation to homocysteine and markers of glycemic control, lipids, and inflammation  Am J Clin Nutr. 2006 Feb;83(2):275-83

Whole grains and incident hypertension in men. Am J Clin Nutr. 2009 Sep;90(3):493-8. doi: 10.3945/ajcn.2009.27460. Epub 2009 Jul 1.

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