How to lower bad cholesterol through dietary measures
Today’s guest blog post is brought to you by Meredith from Theresourcefulmother.com
We tend to think of cholesterol as being bad. There is good (HDL) cholesterol as well as bad (LDL). Good cholesterol is actually needed to produce hormones, conduct nerve impulses, manufacture Vitamin D and produce bile. But what can we do from a dietary standpoint to lower bad cholesterol?
We tend to think that eggs, shrimp and meat need to be avoided in order to keep bad cholesterol levels in check. In fact, the greatest contributor to bad cholesterol is refined flours and sugars, saturated fats (all animal fats e.g. dairy) and trans-fatty acids. Research shows that these sugars and fats cause free radical damage, which eventually lead to plaque buildup and then high blood pressure and heart disease.
What are some foods that lower LDL? Flax seed contains omega 3 healthy fats as well as fiber, both of which are needed to help lower the bad cholesterol and triglyceride levels. Research done on rats showed that when rats were fed 20-40% flaxseed for 90 days, their total cholesterol and triglyceride levels lowered significantly compared to the rats fed no flaxseed. When flax oil was added into the rats’ daily diet, the most substantial cholesterol lowering results were seen. Human studies arrived at the same results. It is the lignans in flaxseed that decrease the bad cholesterol, increase the good cholesterol, decrease blood pressure, suppress plaque development and inflammation, enhance blood vessel tone and help to prevent heart disease. We need 1 teaspoon of flax oil daily and 1-2 tablespoons of ground flaxseeds daily. Flax goes rancid quickly so ensure that you store your flax in the fridge or freezer and if your flax oil begins to smell, it’s time to toss it out. Remember: Flax oil can never be heated but it can be added onto foods that have been heated.
Other foods that lower LDL include raw unsalted almonds, pecans and walnuts, apples, bananas, grapefruit, strawberries, carrots, cold-water fish, dried beans, garlic, oats, olive oil, and salmon. Other high fiber and LDL reducing foods, besides the ones already mentioned, include vegetables, brown rice and other whole grains.
Lowering the stress in your life and increasing the amount you exercise is one of the best ways to keep cholesterol at healthy levels. Easier said than done, right? North Americans seem to have the toughest time with achieving balance. Where there is will, there is a way. If you take one step in the right direction and you feel better, you will take another step…it’s just human nature….
Sources: “ Healthy Fats for Life” by Lorna Vanderhaeghe and Karlene Karst, “Winning the Food Fight” by Dr. Joey Shulman and “Prescription for Nutritional Healing” by Phyllis A. Balch.
Meredith Deasley, B.A., R.H.N., R.N.C.P. is the owner of “The Resourceful Mother” and a Registered Nutritionist. She teaches the Allergies and Pediatric Nutrition courses at The Canadian School of Natural Nutrition. Meredith has been conducting nutrition seminars since 2002. She is a mother with over a decade experience in feeding her children to promote their inner, natural health. Meredith has recently authored “The Resourceful Mother’s Secrets to Healthy Kids.”