consciouseating
Keys to heart health
Ten ways to lower
Cholesterol Naturally
by Janet Bond Brill
Eat Oatmeal – Oats are a highly nutritious whole grain filled
with a special type of cholesterol-lowering, soluble fiber called beta-
C
ardiovascular glucan, which soaks up cholesterol and pushes it through the digestive
system so that it is not absorbed. The fiber in oats also binds up bile acids in
disease,
the intestine so that they are excreted. This forces the liver to make more bile
manifested primarily as
acids to replenish the lost supply, which leads to lower LDL cholesterol. They
also contain a powerful, unique antioxidant, which counteracts the destructive
heart attacks and stroke, is
and atherosclerosis-inducing damage of unstable free-radicals.
America’s number one killer, Eat Almonds – Almonds are chockablock with heart-healthy ingredients such as
monounsaturated fat (like olive oil) and fiber. They are one of the best sources of
dwarfing all other causes of
Vitamin E, a potent antioxidant that blocks the toxic changes to LDL and helps
death, including cancer and
keep cholesterol from building up in plaque. But, only eat a handful of almonds
or any nuts daily, because they are high in calories.
diabetes. More than 107 million
Eat Flaxseeds – Flaxseeds are a wonderful
of us have an unhealthy level of plant source of omega-3 anti-inflammatory fats,
a plus in countering the inflammatory disor-
cholesterol, a major risk factor
der atherosclerosis. Two other components
for cardiovascular disease. But,
of flaxseeds actually target LDL cholesterol:
lignan and fiber. Lignans are hormone-like plant
there are easy ways we can take
chemicals that function as powerful antioxidants
and dampen the actions of two key cholesterol-
charge of our heart health. producing enzymes. Be sure to eat only ground
flaxseeds, or else their thick coating inhibits
The secret is to simply add in
digestion.
eight foods, a fiber supplement
Eat Beans – A delicious, low fat source of protein, beans are full of heart healthy
and a short walk to our daily
vitamins and minerals and are one of the richest sources of cholesterol-lowering
soluble fiber. Legumes such as beans, peas and lentils reduce LDL by promoting
routine. Together, they can healthy populations of friendly bacteria in the colon, which ferment the beans,
releasing healthful byproducts that travel to the liver and squelch production of
significantly and quickly lower
cholesterol.
bad LDL cholesterol levels and
Eat Apples – An apple a day keeps the cardiologist away. They serve up a cho-
decrease risk of developing
lesterol-lowering fiber called pectin. Another ingredient in apples, called polyphe-
nols, functions as a strong antioxidant and prompts the liver to clear LDL choles-
heart disease. Here’s how: terol. Eating the apple skin ensures the highest level of antioxidant intake.
42 Collier / Lee Counties
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72