| To create a list of food that lower cholesterol levels, | | | | It is also important to look at the combination of |
| you need to look in the plant kingdom. While the | | | | fatty acids in the oils. The ratio of omega-3s to |
| essential fatty acids in fish and fish oils can help | | | | omega-6s is of particular importance. |
| reduce total triglycerides or fats in the bloodstream, | | | | For example, corn oil does not belong on a list of |
| they probably won't have much of an effect on the | | | | food that lower cholesterol levels, even though it |
| good and bad HDL and LDL particles in the | | | | contains beta-sitosterol, one of the Phytosterols, |
| bloodstream. | | | | because the omega-3 to 6 ratio is unhealthy. Both of |
| HDLs and LDLs are the transport vehicles for fatty | | | | the polyunsaturated fats are essential to human |
| acids and cholesterols in the bloodstream. Since the | | | | health, but they need to be consumed in a balanced |
| bloodstream is composed mostly of water, the fats | | | | ratio, at least as much as possible. |
| cannot mix with it. They must be carried through it. | | | | Ideally, the diet would contain no more than 4 times |
| The body's cells, organs and tissues need fats and | | | | more 6s than 3s. Corn oils contain 40 times more 6s |
| cholesterols for a number of purposes. They are | | | | than 3s. This imbalance leads to inflammation in the |
| used to create hormones, cellular membranes and as | | | | body, which like high LDL levels, plays a role in heart |
| an energy source. | | | | disease. |
| All animal fats, including those found in meats and | | | | While this is by no means a complete list of food |
| dairy products, are a complex combination of | | | | that lower cholesterol, what follows are a few |
| triglycerides and cholesterols. The oils and fats found | | | | examples. Following the guidelines mentioned above, |
| in plants, on the other hand, are cholesterol-free. | | | | you should be able to develop a healthy eating |
| They contain compounds called Phytosterols, which | | | | pattern.o Seeds-black cumin, pumpkin, cashewo |
| have been shown to reduce the number of LDL | | | | Soybeans, black beans, pinto beans and other |
| particles and raise HDL levels. | | | | legumeso Grains-rice and oatso Oils and fats-fish oil, |
| Not all vegetable oils contain Phytosterols. So, you | | | | rice bran oil, canola and oliveo Teas-black and green |
| have to be careful when you are creating a list of | | | | teas from camellia sinensis |
| food that lower cholesterol levels. In addition, all | | | | Remember to avoid any foods containing trans-fatty |
| foods should be consumed in moderation. | | | | acids or partially hydrogenated vegetable oils. They |
| Too much of a good thing can be bad. Studies | | | | clog the arteries faster than anything. |
| indicate that the healthiest diets for the heart and | | | | Once you have your list of food that lower |
| circulatory system, as well as overall health, are those | | | | cholesterol levels, you can add some good dietary |
| that are low in total fat, high in fiber and rich in | | | | supplements like fish oil, policosanol, bet-sitosterol, |
| protein, low in simple carbs and sufficient, but not | | | | Theaflavins and selenium. Do a little comparative |
| excessive in terms of calories. | | | | shopping, before you buy. |