LIVING HEALTHY - Part 1
Along with getting a good deal of fiber there are foods that will aid in promoting the reducing of cholesterol as well as herbs that can further alleviate cholesterol. Foods containing pectin are advantageous to reducing cholesterol levels. Carrots, apples and the white layer inside of citrus rinds are particularly beneficial. Avocado, which is very high in fat, has unexpectedly become a cholesterol reducer. A study of women who were given a choice of a high monounsaturated fats (olive oil) together with avocado diet or a complex carbohydrate consisting of starches and sugars reported intriguing results. In six weeks, the former group on the olive oil and avocado diet showed an 8.2 percent alleviation in cholesterol. Beans. Gotta love ‘em. They are high in fiber and low in cholesterol. What more could you ask for! A cup and a half of beans, or the amount in a bowl of soup, can lower total cholesterol levels by as much as 19 percent! Garlic. We discussed garlic earlier but it's well worth repeating here. Use it liberally in your diet. Not only will it aid to lower your cholesterol it's also credited with reducing blood pressure. Be certainly you include generous amounts of garlic as well as onions in your everyday diet. Cayenne pepper (Capsicum minimum) and other plants that contain the phenolic compound capsaicin have a well demonstrated effect in reducing blood cholesterol levels, as does the widely used spice Fenugreek. Caraway is another aromatic spice with demonstrable cholesterol reducing properties. A whole range of Asian herbal remedies new to western medicine are proving to be valuable in this field. Remember when the “low-fat” mantra began? We all jumped in with both feet and some of us still survive on low fat foods, like having a baked potato but no butter or sour cream. Maybe you eat pasta, veggies and fat free desserts. So how come you still gain weight? Good question. Researchers from the National Center for Health Statistics studied the consuming habits of 8.260 adult Americans between 1988 and 1991. They found that Americans have significantly alleviated their fat consumption but still packed on extra pounds in recent years. In fact, a national health and nutrition survey of over 8,000 American adults concludes that one third of the population is overweight. The answer is very simple and right in front of us. So a lot of us jumped on the low fat diet and assumed that if it’s low fat it can’t make us fat. Right? Wrong. We were so involved with the low fat concept that we forgot to count calories! If you're eating more calories that your body needs, whether from fat or carbohydrates, the body will store them as fat. Period. According to an National Institutes of Health study, by 1990 the general American was eating hundreds more calories a day than he was eating 10 years before. There are researchers who believe that eating minute amounts of fat can keep you from overindulging on total calories. Ohio State University nutrition scientist John Allred points out that dietary fat causes our bodies to produce a hormone that tells our intestines to slow down the emptying process. We feel full and are less likely to overeat. Add a little bit of peanut butter to your piece of fruit and it can aid to keep you from a binge later. Here is another trap to avoid. Reducing fat might not be as smart as it sounds. Tufts University scientists recently put 11 middle-aged men and women volunteers on a variety of general reduced and low fat diets. The outcomes were astounding. Very low fat diets which supplied only 15 percent of fat from calories did have a positive effect on blood cholesterol and triglyceride levels. By the way, that diet is so strict there is no technique it could be duplicated in real life. But a alleviated fat diet, which is more realistic, only affected those levels if accompanied by weight loss. Not only that, they concluded that cutting fat without losing weight actually increased triglyceride levels and decreased HDL! So while surplus fat is not healthy, it isn’t a dirty word either. Without some fat in our diets, our bodies could not make nerve cells and hormones or absorb fat soluble vitamins. If obesity is one of your high cholesterol causes, try losing a pound a week with a 500 calorie solution. No, we aren’t going to ask you to only eat 500 calories a week! What you could do is easily lose a pound a week just by cutting 500 calories a day out of your diet. You can easily burn 250 of them just be spending about 30 minutes of aerobic exercise, like bicycling, dancing or just walking. To obtain rid of the other 250 try cutting out mayonnaise, doughnuts and alcohol. If there were no other reason to take control of cholesterol, here’s one that absolutely has merit. A recent study found that men with high cholesterol are twice as likely to be impotent as men whose cholesterol levels are common or low. Researchers recorded cholesterol levels of 3,250 healthy men between the ages of 25 and 83. Men with total cholesterol higher than 240 milligrams/dl were twice as likely to have trouble attaining or maintaining an erection than men who cholesterol levels were below 180 milligrams/dl. Men who had low levels of HDL were also twice as likely to suffer from impotence. The same high-fat diet that narrows arteries and blocks blood flow to your heart also narrows the arteries that carry blood to your penis. Blood has to be able to obtain to your penis in order for you to have an erection. Take control now and you’ll find yourself improving in this area of your life as well. The typical American diet comprises of fatty meats, processed cold cuts, dairy items and fried foods. As if that weren’t enough, throw in commercially baked breads, roles, cakes, chips and cookies. This is a surefire path to high cholesterol. Oddly, swallowing cholesterol will not raise the blood cholesterol nearly as much as consuming a type of fat called “saturated fat.” Like cholesterol, saturated fat is primarily found in animal items like cheese, butter, cream, whole milk, ice cream, lard and marbled meats. Don’t believe that if you just alteration to vegetable oil you could eliminate the problem. Some vegetable oils are also high in saturated fat. Palm oil, palm kernel oil, coconut oil and cocoa butter are also very high in saturated fat. Unfortunately, these are also the bulk often used in commercially baked goods, coffee creams and nondairy whipped toppings, so make certainly you read labels. Here is a chart showing the comparisons of dissimilar oils. Product Saturated Cholesterol Polyunsaturated Monounsaturated Canola Oil 7% 0 mg 35% 58% Safflower Oil 9% 0 mg 78% 12% Sunflower Oil 11% 0 mg 42% 47% Corn Oil 13% 0 mg 62% 25% Olive Oil 14% 0 mg 12% 74% Hydrogenated Sunflower Oil 14% 0 mg 40% 48% Sesame Oil 15% 0 mg 44% 42% Soybean Oil 15% 0 mg 60% 24% Margarine, bottled 17% 0 mg 47% 36% Margarine, tub 17% 0 mg 37% 46% Peanut Oil 18% 0 mg 33% 49% Margarine, stick 19% 0 mg 33% 47% Cocoa Butter 62% 0 mg 3% 35% Butter 66% 31 mg 4% 30% Palm Kernel Oil 87% 0 mg 2% 11% Coconut Oil 92% 0 mg 2% 6% |
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