Top Foods to Increase HDL and Lower LDL Cholesterol Level

Lower Cholesterol Level Presents:

Top Foods to Increase HDL and Lower LDL Cholesterol Level
By Kate Willson

Many people think that cholesterol is bad for the health. Actually our body needs a minimal level of cholesterol and beyond that it is hazardous. It keeps up the strength of the intestinal walls and converts the sunlight into vitamin D while the skin is in direct contact with the sun. To be precise there are two types of cholesterol; i.e. Good & Bad. Good is HDL (High Density Lipoproteins) and Bad is LDL (Low Density Lipoproteins). When it comes to reducing its level in the body, the diet is all about good and bad cholesterol foods. You should focus your diet on lowering the LDL and increasing the HDL.

Here are some basic fact of Good and Bad Cholesterol Foods

· You must avoid trans fat. This gives a boost to the good cholesterol. For this you must avoid fried foods as much as possible.

· Another basic tip is to do the cardiovascular workouts on daily basis

· You must never smoke or take alcohol as it is the bad cholesterol food that gives adverse effect on the health

· You must increase the intake of monounsaturated & polyunsaturated types of fat. The foods that are rich in these types of fat are olives, canola oils, fish (some particular types), nuts, avocados, etc.

· Omega 3 fatty acids also help in improvising the HDL & LDL ratio thereby checking the effect of good and bad cholesterol foods. There are several fishes rich in these for instance tuna & salmon. You should take them a couple of times in a day.

· Other foods rich in Omega 3s are fish oil, leafy green vegetables, soybean products, acai berries, etc need to be taken.

· Taking 1 1/2 cups cooked oatmeal gives you 6 grams fiber everyday. You might also like to add fresh fruits like bananas to this. This would add 4 grams more fiber to the diet.

· You can also try taking steel cut oatmeal, cold cereal made along with oatmeal, oat bran, walnuts, almonds, etc which are considered to be the good cholesterol food items.

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Article Source: http://EzineArticles.com/?expert=Kate_Willson




Lower Cholesterol Level

Omega 3's - How Much to Lower Cholesterol?

Lower Cholesterol Level Presents:

Omega 3's - How Much to Lower Cholesterol?
By Lisa Nelson

Increasing the amount of omega-3 fats in our diet and decreasing the amount of omega-6 is beneficial in reducing your risk for heart disease. Most American's consume a high omega-6 diet, with omega 3 being a common deficiency. Omega 3 deficiencies and the imbalance between omega 3 and omega 6 intakes have been linked with serious conditions, including heart attacks. Successfully maintaining a ratio of 4:1 to 1:1 omega 6 to omega 3 will help lower cholesterol levels and control high blood pressure.

How much omega 3 do you need to add?

This is under debate and more research is being done. Right now the range experts recommend is from 500-2000 mg/day. Here are the current American Heart Association (AHA) recommendations.

The AHA recommends that individuals without heart disease eat a variety of fish twice a week, use heart healthy oils (flaxseed, canola, soybean oils), and consume flaxseed and walnuts.

For individuals with heart disease, the AHA recommends 1 g of EPA (eicosapentanoic acid) + DHA (docosahexaenoic acid) daily, preferably from fatty fish.

The AHA recommends 2 to 4 g of EPA + DHA daily, under physician's care only, for individuals that need to lower triglycerides. High doses, > 3 grams/day, can result in excessive bleeding. (Do not self medicate! Talk to your MD before supplementing greater than 2 grams.)

Omega 3 Content of Different Foods

Wild Salmon, 4 oz. 1700 mg (DHA 700 mg, EPA 400 mg)

Tuna canned in water, 4 oz. 300 mg (DHA 200 mg, EPA 50 mg)

Cod, 4 oz. 600 mg (DHA 160 mg, EPA 50 mg)

Flaxseed, 1 Tbsp. 1000 mg (ALA - alpha-linolenic acid - 1000 mg)

Soybeans, dried, cooked ½ cup 500 mg (DHA/EPA 250 mg, ALA 250 mg)

Walnuts, 1 oz. 2570 mg (ALA 2570 mg)

Pecans, 1 oz. 280 mg (ALA 280 mg)

Wheat germ, ¼ cup 210 mg (ALA 210 mg)

Canola oil, 1 Tbsp 1300 mg (ALA 1300 mg)

Olive oil, 1 Tbsp 100 mg (ALA 100 mg)

There's a reason I included details on amounts of DHA, EPA, and ALA for each omega 3 source. Right now, DHA and EPA have a greater link with lower cholesterol levels, lower triglycerides, and higher HDL levels than ALA. The body is able to convert ALA to EPA and DHA, but the conversion rate is low; therefore, it is best to include high DHA and EPA sources in your eating plan.

My recommendation:

As a preventive measure and to promote lower cholesterol and blood pressure control, I recommend eating fish twice a week, select a supplement that will provide you at least 1000 mg of omega 3 fatty acids daily (choose a good source of DHA and EPA), and use ground flaxseed when appropriate in your meal preparation.

Now, to receive regular heart health and weight loss tips from dietitian Lisa Nelson, go to http://www.enutritionservices.com/f/The_Heart_of_Health.html and subscribe to The Heart of Health today!

Article Source: http://EzineArticles.com/?expert=Lisa_Nelson

Lower Cholesterol Level

Omega 3's - How Much to Lower Cholesterol?

Lower Cholesterol Level Presents:



Omega 3's - How Much to Lower Cholesterol?

Increasing the amount of omega-3 fats in our diet and decreasing the amount of omega-6 is beneficial in reducing your risk for heart disease. Most American's consume a high omega-6 diet, with omega 3 being a common deficiency. Omega 3 deficiencies and the imbalance between omega 3 and omega 6 intakes have been linked with serious conditions, including heart attacks. Successfully maintaining a ratio of 4:1 to 1:1 omega 6 to omega 3 will help lower cholesterol levels and control high blood pressure.

How much omega 3 do you need to add?

This is under debate and more research is being done. Right now the range experts recommend is from 500-2000 mg/day. Here are the current American Heart Association (AHA) recommendations.

The AHA recommends that individuals without heart disease eat a variety of fish twice a week, use heart healthy oils (flaxseed, canola, soybean oils), and consume flaxseed and walnuts.

For individuals with heart disease, the AHA recommends 1 g of EPA (eicosapentanoic acid) + DHA (docosahexaenoic acid) daily, preferably from fatty fish.

The AHA recommends 2 to 4 g of EPA + DHA daily, under physician's care only, for individuals that need to lower triglycerides. High doses, > 3 grams/day, can result in excessive bleeding. (Do not self medicate! Talk to your MD before supplementing greater than 2 grams.)

Omega 3 Content of Different Foods

Wild Salmon, 4 oz. 1700 mg (DHA 700 mg, EPA 400 mg)

Tuna canned in water, 4 oz. 300 mg (DHA 200 mg, EPA 50 mg)

Cod, 4 oz. 600 mg (DHA 160 mg, EPA 50 mg)

Flaxseed, 1 Tbsp. 1000 mg (ALA - alpha-linolenic acid - 1000 mg)

Soybeans, dried, cooked ½ cup 500 mg (DHA/EPA 250 mg, ALA 250 mg)

Walnuts, 1 oz. 2570 mg (ALA 2570 mg)

Pecans, 1 oz. 280 mg (ALA 280 mg)

Wheat germ, ¼ cup 210 mg (ALA 210 mg)

Canola oil, 1 Tbsp 1300 mg (ALA 1300 mg)

Olive oil, 1 Tbsp 100 mg (ALA 100 mg)

There's a reason I included details on amounts of DHA, EPA, and ALA for each omega 3 source. Right now, DHA and EPA have a greater link with lower cholesterol levels, lower triglycerides, and higher HDL levels than ALA. The body is able to convert ALA to EPA and DHA, but the conversion rate is low; therefore, it is best to include high DHA and EPA sources in your eating plan.

My recommendation:

As a preventive measure and to promote lower cholesterol and blood pressure control, I recommend eating fish twice a week, select a supplement that will provide you at least 1000 mg of omega 3 fatty acids daily (choose a good source of DHA and EPA), and use ground flaxseed when appropriate in your meal preparation.

Now, to receive regular heart health and weight loss tips from dietitian Lisa Nelson, go to http://www.enutritionservices.com/f/The_Heart_of_Health.html and subscribe to The Heart of Health today!

Article Source: http://EzineArticles.com/?expert=Lisa_Nelson

Lower Cholesterol Level