TOP TEN CHOLESTEROL

LOWERING FOODS.

By Jose Paul
Production Instructor
ADMA ZWSC
 What is cholesterol
 Most of the cholesterol in your body is
made by your liver from saturated fats in
your diet.
 Some cholesterol also comes directly from
food such as eggs, meat and dairy
products.
 Types of Cholesterol.
LDL (low density lipoprotein)
delivers cholesterol to body.
also called Bad Cholesterol
HDL(High density lipoprotein)
remove cholesterol from blood
stream.
also called Good cholesterol.
 Cholesterol Levels. .
Total Cholesterol level
 Less than 200 mg/dl is best.
 Between 200 to 239 is borderline high.
 240 and more means you are at increased risk for heart
disease.

LDL Cholesterol level

 Less than 130 is best.
 Between 130 to 159 is borderline high.
 160 and more means you are at high risk for heart
disease.

HDL Cholesterol level

 Less than 40 means you are at high risk for
heart disease.
 60 or higher reduces your risk of heart disease.
 Why is a high cholesterol level
dangerous?
Some cholesterol needed for good health but extra
cholesterol in your blood may be stored in your
arteries (blood vessels) and cause them to
narrow or blocked.(this is called atherosclerosis)
If the artery that supply blood to your heart
becomes blocked, a heart
attack can occur.
If an artery that supplies blood
to brain becomes blocked,
a stroke can occur.
 Top ten Foods.
 APPLES:
Apple pectin is a soluble
fiber that helps draw cholesterol out of the
system.
 The flavonoids (Quercetin) in apples act
as a powerful anti-oxidant that seems to
short-circuit the process that leads “bad”
LDL cholesterol to accumulate in the
bloodstream.
OATS
 OATS.
 Studies show that in individuals with high
cholesterol (above 220 mg/dl), consuming
just 3 grams of soluble oat fiber per day
(an amount found in one bowl of oatmeal)
typically lowers total cholesterol by 8-23%.
 Oats and Other Whole Grains Substantially Lower
Type 2 Diabetes Risk.
ALMONDS
 ALMONDS.
 The monounsaturated fat in Almonds has
been associated with a reduction in total
and LDL cholesterol while maintaining
healthy levels of HDL cholesterol.
 Some research shows that just one ounce
a day can have this potential effect.
 A 2005 Tufts university study found that
substances in Almond skin help prevent
LDL cholesterol from being oxidized, a
process that can otherwise damage the
lining of blood vessels & increase
cardiovascular risk.
BEANS & LENTILS.
 Beans & Lentils.
 Beans and vegetables are an excellent
source of soluble fiber and high in
vegetable protein.
 By properly combing beans with brown
rice, seeds, corn, wheat you can create a
complete protein.
 Properly combined beans become an
excellent substitute for red meat protein
that is high in saturated fat.
 Brown rice.
 Brown Rice: The oil in whole brown rice,
not its fiber, lowers cholesterol.
 Brown rice can be combined with beans
to form an inexpensive complete protein
low in saturated fat.
 In addition, this whole grain also supplies
good doses of heart-healthy fiber,
magnesium and B vitamins.
Brown Rice.
 Cinnamon.
 Cinnamon: A study published in the journal
Diabetes Care found that half a teaspoon
of cinnamon a day significantly reduces
blood sugar levels in people with type 2
diabetes.
 It also reduces triglyceride, LDL, the bad
cholesterol and the total cholesterol level
CINNAMON
 GARLIC.
 Garlic contains the chemical allicin, which
has been shown to kill bacteria and fungi,
and alleviate certain digestive disorders.
 It also lowers the blood clotting properties
of blood. But the most notable attention
garlic has received over recent years is its
possible usefulness in lowering cholesterol
levels.
 Grapes.
 Flavonoids in grapes protect LDL
cholesterol from free radical damage and
reduce platelet clumping.
 The LDL lowering effect of grapes comes
from a compound that grapes produce
normally to resist mold.
 The darker the grape, the better.
 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.
 SALMON.
 Salmon: The major health components in
salmon include: Omega 3 fatty-acid and protein.
These components have a favorable
cardiovascular effect.
 The American Heart Association recommends
that people should include at least two servings
of fish/week, particularly fatty fish (salmon, tuna,
mackerel, sardines, anchovies and herring), in
their diets.
SALMON FISH.
TUNA
 SOY.
 Soy:The top health
promoting components in
soybeans are isoflavones and
soluble fiber. Isoflavones act like human
hormone that can lower LDL cholesterol
and raise HDL cholesterol. All soy
products (soybeans, soy
nuts, tofu, tempeh,
soy milk, etc.) are
complete proteins.
 WALNUTS
 Walnuts can significantly
reduce blood cholesterol
because they are rich in
polyunsaturated fatty acids.
 Walnuts also help keep blood vessels healthy
and elastic.
 Almonds appear to have a similar effect,
resulting in a marked improvement within just
four weeks.
 A cholesterol-lowering diet with a little less
than 1/3 of a cup of walnuts/day may
reduce LDL cholesterol by 12 percent.
BLUE BERRIES
 Blue Berries.
 Blueberries show promise for natural
cholesterol management.
 Blueberries contain pterostilbene, an
antioxidant that is similar to another
compound called resveratrol, found in
grapes and red wine.
 This antioxidant is proven to lower LDL
cholesterol (Bad Cholesterol) and fight
against many other ailments and diseases.
BARLEY.
Barley to beat high cholesterol?
 Research have proved the potential
benefits of barley have on our health,
with new findings from
the U.S suggesting that
diets high in barley can
lower total cholesterol
levels, and could be of
particular benefit to
individuals with high
cholesterol levels.
AVOCADOS
Avocado diet can lower cholesterol.

 Avocado diet is beneficial for

lowering cholesterol, despite of
avocado fat content and
carbohydrate. The reason is that
avocado is a great source of
heart-healthy monounsaturated fat.
 The avocado fat is a type of fat that may actually
help to raise levels of HDL ("good"cholesterol)
which actually protects arteries, while lowering
levels of LDL ("bad" cholesterol).
 Other measures to control your
Cholesterol level.
 If you smoke ,stop smoking.
 Healthy diet (low fat diet).
 Regular exercise and weight
reduction.
 Medicines:
Depending on your risk factors, if healthy eating
and exercise don’t work after 6 months to 1 year,
your doctor may suggest medicine to lower
your cholesterol level.
The ABC of Healthy life.
THANK YOU.