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By Roman Matthews
The risks of high cholesterol are well known. Almost 20% of all strokes and 50% of heart attacks can be traced to high cholesterol, according to the World Health Organization. Yet most people either don't know what their levels are or don't know what their levels should be. One thing for sure—over 100 million Americans, over age 20, have high cholesterol.
You should have your cholesterol levels checked by your health care professional as soon as possible so you know where you stand. Health experts also recommend getting your levels checked at least once every five years and even more frequently as you age. The chart on the back page of this magazine will help you make sense of the numbers your blood test reveals. Hold on to it because it will come in handy to keep you on track as to what numbers you should be shooting for and more importantly, the accepted ratio between your good (HDL) and bad (LDL) cholesterol.
6 easy ways to lower cholesterol
Suppose you've had your cholesterol checked and it's high. Or perhaps you're already taking medications to control cholesterol levels. By simply adding the following foods and nutrients to your daily diet, you can help lower your cholesterol naturally.
1. Eat oatmeal.
Nothing like a hearty bowl of warm oatmeal to start your day…and lower your LDL cholesterol (the "bad" cholesterol). Why does it work so well? Whole oats contain a type of fiber called beta-glucan.
These fibers contain glucose molecules that act in several ways to mop up cholesterol and eliminate it through the bowels.
How much to eat? Just one daily bowl of good, old fashioned whole rolled oats can begin the process of lowering your cholesterol.
2. Eat apples.
An apple a day keeps cholesterol away. Okay, so that's not the way the old saying goes. But it's partly true. Research has shown that apples are rich in antioxidants and a cholesterol-lowering fiber called pectin. Eat one apple a day but make sure you eat it with the skin in order to get the full benefits.
3. Eat flaxseeds.
Mahatma Gandhi once said, "Wherever flaxseeds become a regular food item among the people, there will be better health." You can follow his advice by grinding up a tablespoon or two of flaxseeds and adding them to your oatmeal (or smoothie).
You'll be giving high cholesterol a one-two punch. That's because flaxseeds contain lignans, compounds that have been shown to lower total and LDL cholesterol levels. You can grind flaxseeds in a coffee grinder. But because flaxseeds have a laxative effect, don't go overboard. Add this nutty-tasting food to your diet gradually.
4. Eat pears.
By the way, if apples aren't your cup of fruit, try pears. Pears also contain lignans. They are also one of the fruits that are rich in flavanoids, nutrients that help promote heart health.
5. Go nuts.
Almonds, walnuts, pecans, hazelnuts, peanuts, and pistachios can do your heart a heap of good. Almonds in particular—whether raw, roasted, or in almond butter—have been shown to be especially effective for reducing LDL cholesterol when combined with a heart-healthy diet (walnuts are a very close second).
And here's a nutty little trick you can try to make your nut eating healthier. Eating a handful of raw nuts everyday (one ounce) is better for you than roasted and salted because you get less sodium and fattening oils. But if you can't stand the thought of eating raw nuts, put one-half ounce of raw nuts and one-half ounce of roasted in a bowl and mix them together. They're still delicious!
6. Take plant sterols.
Substances called plant sterols, which are found in fruits, nuts, seeds, beans, and plants are an extremely effective way to lower cholesterol and LDL cholesterol. But it's impossible to get enough plant sterols from the diet, even for vegetarians who eat a lot of plant foods.
That's why plant sterols are now available in foods. Margarines, orange juice, and other plant sterol containing foods may help reduce LDL cholesterol by more than 10%. The American Heart Association recommends foods fortified with plant sterols for people with LDL levels over 160 milligrams per deciliter.
The downside of these margarines though (Smart Balance, Take Control, Earth Balance) is that they are fats, which means lots of calories if you use too much. Look for margarines that say phytosterols on the label that are low in saturated fats and have no trans fats. Also, consider using the "light" versions for fewer calories.
Better yet, add a plant sterol supplement to your diet and get the full benefits without fats or calories. These concentrated plant sterols can give you exactly what you need without a bunch of extra calories. The result can be lower cholesterol and a healthier heart!
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