Sunday, December 25, 2011

Dr. Sam Robbins On How To Start A Lower Cholesterol Diet by Dr Sam Robbins

You could eat a bowl of oatmeal, a handful of walnuts or a baked potato topped with a heart healthy margarine to lower your cholesterol and you could also stay off medications.

Soluble fiber found in oatmeal helps reduce your low density lipoprotein (LDL), the bad cholesterol. Kidney beans, apples, pears, psyllium, barley and prunes have soluble fiber. To reduce the absorption of cholesterol in your intestines eat foods with soluble fiber.

To decrease your total and LDL cholesterol eat ten grams or more soluble fiber a day. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you’ll add about 4 more grams of fiber. You can also eat cold cereal made with oatmeal or oat bran.

Research shows walnuts can significantly reduce blood cholesterol. Walnuts that are rich in polyunsaturated fatty acids, help keep blood vessels healthy and elastic. Almonds and other nuts do the same thing. Only eat a handful since nuts are high in calories.

Because of its high levels of omega 3 fatty acids eating fatty fish has lowered cholesterol according to researchers. Reducing blood pressure and the risk of blood clots is another way Omega 3 fatty acids helps the heart. Fish oil or omega 3 fatty acids reduces the risk of sudden death in people who already have heart problems.

To get heart healthy benefits it is recommended by the Food and Drug Administration to eat 2 tablespoons of olive oil a day. You can get olive oil into your diet by adding it to a marinade, by using it to saute vegetables or mix it with vinegar as a salad dressing. When you are basting meat use olive oil rather than butter. Olive oil contains a potent mix of antioxidants that can lower your “bad” (LDL) cholesterol but leave your “good” (HDL) cholesterol untouched.

In order to reduce LDL cholesterol by more than 10 percent use margarine, orange juice because they are fortified with plant sterols. When you drink two 8 ounce glasses of sterol fortified orange juice you will get the 2 grams of plant sterols you need for results.

Before you make other changes to your diet, think about cutting back on the types and amounts of fats you eat, which can raise your cholesterol. That way, you’ll improve your cholesterol levels and health overall.

For extra info or queries in regards tolower cholesterol diet please forward all messages to Dr. Sam Robbins

categories: Cholesterol Diet, Cholesterol Medication, Cholesterol, Diet, Health