Soluble fiber

Soluble fiber, may help reduce cholesterol by grabbing onto cholesterol and esco
rting it through your digestive system and out of your body. It also may reduce
the intestinal absorption of cholesterol as well. Some of the best soluble fiber
rich foods include; oatmeal, barley, lentils, Brussels sprouts, peas, beans (ki
dney, lima, black, navy, pinto), apples, blackberries, pears, raisins, oranges,
grapefruit, dates, figs, prunes, apricots, broccoli, and sweet potato.

Boil a piece of garlic in a glassful of milk. Drink it. This will reduce the cho
lesterol and take care of cardiac pains. Continue this for few days before the m
ethod begins to show its effects.
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- You can also drink coriander in water everyday. It will help in the reduction
of cholesterol in the body. This regime must be continued for about a month. The
n the cholesterol levels must be checked again.
- Take 10-12 tablespoons of apple juice, add equal amount of (5-6 tablespoons) v
inegar extracted from apple and grape juice into it. This health drink is very e
ffective in reducing high cholesterol and purifies blood.

- Another useful remedy for lowering cholesterol is sunflower seed. It contains

useful chemicals like linoleic acid. This acid helps in decreasing the level of
cholesterol around the blood capillaries and helps in normal
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blood circulation in the body. People are still using saturated fats, butter, et
c., for cooking food. These unhealthy oils should strictly be replaced from sunf
lower oil.
- Mix a small amount of olive oil in green leafy salads. Olive oil is very good
for heart and proper functioning of the body system. It is very effective in red
ucing the high level of cholesterol.
- Raw onion and juice extracted from it are very effective in reducing high chol
esterol level. Onion juice helps in blood purification, helps in blood circulati
on, regulate proper functioning of heart.
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- Eat green leafy vegetable, fiber rich food. Fibers play significant role in lo
wering cholesterol level and also reduces the high blood pressure level.
- Take bran cereals or corn flakes with milk in breakfast. These corn flakes are
good source of energy and helps in lowering excess cholesterol level.
Herbal Remedies for High Cholesterol
Following are some of the effective herbal remedies for lowering cholesterol:

- Garlic is very effective in cholesterol problems. Eating 2-3 cloves of garlic

a day helps to reduce or even completely eliminate the harmful cholesterol in th
e blood. It can disintegrate the blood cholesterol and hence *******************
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free up the arteries.
- Guggul is a traditional Indian herb that has become very popular in the treatm
ent of cholesterol-related heart problems. It contains guggulsterones that have
been proven to reduce the levels of cholesterol on regular use. 25 mg of these g
uggulsterones are prescribed for intake thrice a day.
- Holy basil is also very useful herb for cholesterol. It has the capacity to di
ssolve the accumulated cholesterol from the arteries into the person s bloodstream
. From here they are eliminated by the kidneys.
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- Alfalfa is used in treating problems of the arteries. It helps in clearing art
eries congested with cholesterol.
- Terminalia arjuna is also effective in heart related problems such as heart at
tacks. The bark of the arjuna when taken in powder form has beneficial propertie
s. This can dissolve the cholesterol that accumulates in the coronary artery and
reduce the possibility of heart attacks
meat, eggs and whole-milk products
Eliminate:
* Meats (especially the fat and the skin)
* Nuts (especially cashews, pistachios, brazil and macadamia nuts)
* Saturated fats (butter, cheese, lard)
* Hydrogenated fats (margarine, shortening, tropical oils)
* Whole-milk products
* Eggs
* Fatty desserts, including sweets with lots of refined sugar
* Fried foods and fast food
* Smoking
* Caffeine
Top 5 Super Foods to lower cholesterol
Oat for Soluble Fiber
Oatmeal and oat bran are rich in soluble fiber, a type of fiber which lowers the
bad Low Density Lipoprotein or LDL cholesterol without lowering the good High D
ensity Lipoprotein or HDL cholesterol. In 1997, the FDA authorized a heart disea
se risk reduction health claim for beta-glucan soluble fiber from oat products.
Food products containing oat bran and rolled oats, such as oatmeal, and whole oa
t flour can bear this health claim.
How much do you need? Five to 10 grams of soluble fiber a day decreases LDL chol
esterol by about 5 percent. Some studies showed that this amount can lower chole
sterol by as much as 23 percent. One bowl of oatmeal contains about 3 grams of s
oluble fiber. Include other soluble-fiber-rich foods such as psyllium, apples, k
idney beans, pears and barley.
For more details, read Oats for High Cholesterol

Fish for Omega 3 Fatty Acids

Fish is a good source of protein and omega 3 fatty acids - which has been shown
to lower LDL cholesterol and raise HDL cholesterol. In particular, omega 3 fatty
acids are noted for its triglyceride-lowering power.
How much do you need? In 2002, the American Heart Association recommended eating
at least 2 servings of fish a week, particularly fatty fish such as mackerel, s
almon, sardines, trout and herring. If you have high triglyceride levels, AHA re
commends 2 to 4 g of EPA and DHA (two specific types of omega 3 oil) as suppleme
nts under your doctor's care.
For more details, read Fish and your Heart
Nuts for Healthy Fats
Nuts rich in fiber, phytonutrients and antioxidants such as Vitamin E and selen
ium. These tasty snacks are also high in plant sterols and fat - but mostly mono
unsaturated and polyunsaturated fats, which have all been shown to lower the bad
LDL cholesterol.
How much do you need? In 2003, the FDA recognized the benefits of nuts and their
role in heart disease prevention by approving a health claim for seven kinds of
nuts (almonds, hazelnuts, peanuts, pecans, some pine
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nuts, pistachios and walnuts). Limit your intake to ~ 1.5 ounces a day, as nuts
are high in calories. The best way to reap the health benefits of nuts is to eat
them in replacement of foods that are high in saturated fats
****************************such as meat products.
For more details, read Health Benefits of Nuts

Foods fortifed with Plant Sterols

Plant sterols or stanols are powerful substances naturally found in plant to hav
e the ability to block cholesterol absorption. Studies showed that eating two se
rvings of sterols-fortified foods daily result in a 10 to 15 percent drop in LDL
cholesterol levels.
How much do you need? The National Cholesterol Education Program recommends that
people who have high cholesterol eat 2 grams of plant sterols or stanols a day.
You can find plant sterols in fortified foods such as margarine spread, orange
juice, salad dressings, functional cookies etc. Most sterols-fortified foods con
tain at least 1 gram of plant sterols per serving. Please read the portion size
and usage direction on the labels for details. It is important to note that plan
t sterols are not for everyone. The AHA recommends it only for people with high
levels of LDL cholesterol.

Soy
Soy products are great substitutes for animal products. In 1999, the FDA recogni
zed the health benefits of soy and heart disease by approving a soy health claim
. However, due to conflicting results from a large-scale review performed by the
U.S. Agency for Healthcare Research and Quality, the AHA Nutrition Committee no
longer recommends eating soy to lower cholesterol.
Should you avoid soy then? A simple answer is No. Although soy may not lower cho
lesterol to the extent we previously thought it could, the US Agency review show
ed that it can still lower bad LDL cholesterol by 3 percent. Since soy products
contain high levels of polyunsaturated fats, fiber, vitamins, and minerals and l
ow levels of saturated fat, AHA does consider soy products a healthy replacement
for meats and other foods high in saturated fat and total fat.
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. Fish and Fish oil a study from the Norwegian University of Science and Technol
ogy found that people with type 2 diabetes who consumed high doses of fish oil o
ver nine weeks lowered the size and concentration of several lipoprotein subclas
ses (cholesterol) in their bodies.
12. Black soybeans a study from the Journal of the Science of Food and Agricultu
re shows that black soybeans may help prevent obesity, lower LDL cholesterol, an
d reduce the risk for type 2 diabetes.
13. Pomegranate juice a National Academy of Sciences study showed that pomegrana
te juice reduces cholesterol plaque buildup and increases nitric oxide productio
n (nitric oxide helps reduce arterial plaque).
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