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Need To Lower Your Cholesterol? Add These Foods To Your Diet

soy foods 199x300 Need To Lower Your Cholesterol? Add These Foods To Your Diet For those that need to lower their LDL (also referred to as “bad”) cholesterol, often doctors will prescribe a low-fat diet and exercise to get their levels down, however a new study finds that a diet focused on specific foods that are known to lower LDL levels is more effective than a low fat diet. In a study published this week in the Journal of the American Medical Association, patients who ate a diet filled with cholesterol-lowering foods saw a 13 percent reduction in their LDL cholesterol levels while those who followed a low-fat diet experienced a 3 percent decrease.

So, what foods lower cholesterol levels? Primarily plant-based proteins and fats such as soy products and nuts as well as fibrous foods like oats and barley. Examples of cholesterol-friendly foods and substitutes:

Edamame
Almonds
Almond or soy milk instead of cow’s milk
Plant-based margarine instead of traditional butter
Oatmeal fortified with ground flax seeds (the flax seeds will help your “good” cholesterol as well!)
Soy-based proteins like tofu instead of meat

Exercise to Control Cholesterol

runbeach Exercise to Control Cholesterol Most people know that eating that greasy piece of pepperoni pizza isn’t going to help your cholesterol, but what you eat is only one part of the cholesterol puzzle. Your family history also plays a role, as does your activity level. Exercise can have a positive impact on your cholesterol levels.

Do you know what your cholesterol levels are? CDC researchers determined that, in the US, only about half of young adults get their cholesterol tested. The low screening rate is a bit scary because the CDC also determined that roughly a quarter of young adults have elevated “bad” cholesterol levels. Whether you have other risk factors or not, it’s a good idea to get screened and to take proactive measures to control your cholesterol.

As bad of a rep as it has, our bodies actually need some cholesterol to function. But it’s important to keep it in balance. Consistent exercise can lower triglycerides (which is something you don’t want) and raise HDL (which you want lots and lots of). Some tips:

- It’s not what you do, it’s how often you do it. For cholesterol benefits, it’s important to exercise regularly. Carve out time every day for exercise and really make it a priority.

- Mix it up. Once, it was thought that only aerobic exercise benefited cholesterol. Now, it’s understood that cardio workouts, strength training and even flexibility exercises can all contribute. Plus, a varied workout will keep you interested and motivated.

Health & Wellness: Cholesterol Update

high cholesterol 287x300 Health & Wellness: Cholesterol Update When was the last time you had you cholesterol levels tested? Believe it or not, about 50% of Americans have high cholesterol –- which leads to increased risk of heart attack and stroke. It’s an extremely serious condition that shouldn’t be overlooked.

High cholesterol can be linked to about 20% of strokes and over 50% of heart attacks. Numbers don’t lie, so if you do suffer from high cholesterol, there are treatments and diets that can help to control it.

The good news – high cholesterol is treatable and you (and only you) – can change it! Certain lifestyle changes can make a huge difference as long as you dedicate yourself to them.

Remember, adults should have their cholesterol tested at least once every five years. If you’re concerned, speak with your doctor.

A Handful of Nuts A Day…Keeps Cholesterol Levels At Bay

nuts 300x225 A Handful of Nuts A Day...Keeps Cholesterol Levels At Bay A new study finds that eating nuts (for those without nut allergies) on a daily basis reduces the risks of coronary heart disease and improves cholesterol levels in both men and women. Researchers at Loma Linda University in California studies patients with various cholesterol levels. None of the participants were on cholesterol treatments or medications, and were asked to eat 2.4 ounces (about 67 grams) of nuts daily — including peanuts, macadamias, walnuts, almonds and pistachios.

At the end of the trial, participants on average saw a 5% reduction in total cholesterol and a 10% decline in triglycerides.

“Increasing consumption of nuts as part of [a healthy diet] can favorable affect blood lipid levels and have the potential to lower coronary heart disease risk,” the authors said.

So, enjoy those nuts! But, as with everything, don’t over do it. Moderation is the key — sticking to a handful of almonds or peanuts a day should do the trick.

Low-Carb Diet Increases Bad Cholesterol Levels

carbs 300x217 Low Carb Diet Increases Bad Cholesterol Levels Cutting carbs can help dieters lose weight, but a new study finds that it also increases “bad” cholestrol levels…possibly doing more harm than good.

Researchers at the University of Colorado found that people who ate a diet low in carbohydrates but relatively high in fat lost the same amount of weight over a six week period as those who consumed a high-carb diet, but the LDL (“bad”) cholesterol levels increased significantly among low-carbers. Conversely, those who consumed higher carbs saw their LDL levels decrease.

“The data suggests that a high-fat diet may have adverse metabolic effects during active weight loss,” Teri Hernandez, lead author of the study, concluded.