consciouseating
Ten Ways to Lower
Cholesterol Naturally
Keys to Heart Health
Eat Oatmeal – Oats are a highly nutri- one of the richest sources of choles-
tious whole grain fi lled with a special terol-lowering soluble fi ber. Legumes
type of cholesterol-lowering, soluble such as beans, peas and lentils reduce
fi ber called beta-glucan, which soaks LDL by promoting healthy populations
up cholesterol and pushes it through of friendly bacteria in the colon, which
the digestive system so that it is not ferment the beans, releasing healthful
by Janet Bond Brill
absorbed. The fi ber in oats also binds byproducts that travel to the liver and
up bile acids in the intestine so that squelch production of cholesterol.
they are excreted. This forces the liver
C
ardiovascular
to make more bile acids to replenish Eat Apples – An apple a day keeps
disease,
the lost supply, which leads to lower the cardiologist away. They serve up a
LDL cholesterol. They also contain a cholesterol-lowering fi ber called pectin.
manifested primarily as
powerful, unique antioxidant, which Another ingredient in apples, called
counteracts the destructive and athero- polyphenols, functions as a strong an-
heart attacks and stroke, is
sclerosis-inducing damage of unstable tioxidant and prompts the liver to clear
free-radicals. LDL cholesterol. Eating the apple skin
America’s number one killer,
ensures the highest level of antioxidant
dwarfi ng all other causes of
Eat Almonds – Almonds are chocka- intake.
block with heart-healthy ingredients
death, including cancer and
such as monounsaturated fat (like olive Eat or take Phytosterols – Phytosterols,
oil) and fi ber. They are one of the best a plant’s version of cholesterol, are a
diabetes. More than 107 million
sources of Vitamin E, a potent antioxi- highly effective means of reducing LDL
dant that blocks the toxic changes to because they masquerade as choles-
of us have an unhealthy level of
LDL and helps keep cholesterol from terol and are absorbed into the intesti-
cholesterol, a major risk factor
building up in plaque. But, only eat a nal cells in lieu of cholesterol. Phytos-
handful of almonds or any nuts daily, terol-fortifi ed products on the market,
for cardiovascular disease. But,
because they are high in calories. which have an excellent safety record,
range from orange juice to yogurt. One
there are easy ways we can take
Eat Flaxseeds – Flaxseeds are a wonder- favored phytosterol supplement is Cho-
ful plant source of omega-3 anti-infl am- lest-Off. The single caveat: Absorption
charge of our heart health.
matory fats, a plus in countering the of fat-soluble vitamins may decrease
The secret is to simply add in
infl ammatory disorder atherosclerosis. with phytosterol intake. Following the
Two other components of fl axseeds government-advocated “5-a-day” intake
eight foods, a fi ber supplement
actually target LDL cholesterol: lignan of fruits and vegetables offsets this
and fi ber. Lignans are hormone-like effect.
and a short walk to our daily
plant chemicals that function as power-
ful antioxidants and dampen the ac- Eat Soy Protein – Soy foods are low
routine. Together, they can
tions of two key cholesterol-producing in saturated fat, cholesterol-free and
signifi cantly and quickly lower
enzymes. Be sure to eat only ground packed with vitamins, minerals and
fl axseeds, or else their thick coating fi ber. Soy is a near-perfect protein
bad LDL cholesterol levels and
inhibits digestion. choice instead of animal protein. Soy
contains isofl avones, hormone-like sub-
decrease risk of developing
Eat Beans – A delicious, low fat source stances that lower LDL by promoting an
of protein, beans are full of heart increase in uptake of LDL by the liver.
heart disease. Here’s how:
healthy vitamins and minerals and are Soy also exhibits a strong antioxidant
16 Oakland, Macomb, Livingston & St. Clair, MI
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