Articles ¬ The Source ¬ Cholesterol

There are many ways to work with high cholesterol, here are some good basic ones. Most cholesterol in the body is made by the liver, with only 20% coming from the diet. Certain foods being taken out of or added to the diet, however, can influence the type of cholesterol made, as well as the amount. A diet that is low in Sodium and high in Potassium, for example, is important in helping to decrease cholesterol levels. Decreasing foods that are processed, pickled, contain MSG or salt will greatly reduce sodium intake. Potassium containing foods include potatoes, avocados, bananas, kiwi, corn, citrus fruit and tomatoes.

Following a vegetarian diet is also an excellent way of increasing potassium. Many vegetarians avoid eating dairy products and meat, which are both major sources of dietary cholesterol. Fish such as mackerel, sardines, tuna, salmon (not including farmed), and herring, on the other hand, are high in fats that help to decrease cholesterol levels. Foods that are made from soy beans, such as soy milk, tofu, tempeh, soy cheese, and texturized vegetable protein, or tvp can reduce cholesterol levels and are typical in a vegetarian diet.

People need an average intake of 20 - 30 grams of fiber daily, especially if their cholesterol is high. Some high fiber foods include oat bran, brown rice, barley, beans, oats, most fruits and vegetables, psyllium seeds, and guar gum. Increasing the amounts of onions, garlic, cayenne pepper and ginger in your diet can also have an effect on decreasing the bad cholesterol and increasing the good. Garlic and ginger can also be supplemented in pill form for the days when you do not feel that your intake is adequate.

Oils that have been heated to point that they smoke and fats that have been hydrogenated, like most margarine, contain a type of fat called transfatty acid, which contributes to the formation of unhealthy cholesterol and can increase the formation of atherosclerosis. If you must fry foods, use water instead of oil, or use an oil that doesn't smoke easily, like sesame seed oil. The best oils to buy are cold pressed, extra virgin, and stored in dark containers. Olive oil is excellent to use, although it is best to not use it for cooking as it smokes easily.

As the liver is responsible for making most of the cholesterol, its health is very important for those with high levels. To help the liver work more efficiently, it is important to drink the juice of half a lemon, unsweetened in water, 15 to 20 minutes before breakfast each day.

A popular and filling recipe that I often give my patients which combines several ingredients useful for decreasing cholesterol is as follows: 1 tbsp. flax seed oil, 1 tbsp. lecithin granules, 2 tsp. of a green supplement containing alfalfa, ½ cup of soy milk, 1 tbsp. Nutritional yeast, add fruit, juice to desired consistency and mix. This can be used once daily.

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