The best cholesterol lowering foods are plant-based foods, which do not contain any unhealthy fats, or any other unhealthy substances that can cause high cholesterol levels to occur. Some cholesterol is good in the body, but when the bad cholesterol takes over in the body, serious health problems can occur.
Following is a list of some great cholesterol lowering foods that can be made a part of a healthy and a permanent diet.
Healthy fats such as monounsaturated fats (omega 9) and polyunsaturated fats (omega 3 and 6) are essential in helping to lower high cholesterol levels. These fats can be found in foods such as avocados, coconuts, nuts and seeds as well as in berries and leafy greens.
High Fiber Foods
High fiber foods also have a cholesterol lowering effect on the body. Fiber helps to prevent cholesterol from being absorbed in the intestines by grabbing a hold of it and eliminating it from the body.
In addition, fiber also eliminates toxins in the same manner, which prevents them from circulating in the body. Any toxins that circulate in the body, which the body is unable to get rid of in a timely manner are stored away in fat cells, which contributes to high cholesterol levels.
Foods that are high in fiber include just about all plant-based foods such as apples, prunes, peaches, pears, celery, carrots, leafy greens as well as nuts and seeds. These foods are best when consumed raw, as that insures that all enzymes and nutrients are still available to the body.
Plant Stanols and Plant Sterols
Plant stanols and sterols are found in most plant based foods such as legumes, nuts and seeds, apples, tomatoes, blueberries, avocados and broccoli.
These substances are very similar to the cholesterol that is produced by the body, or that is obtained from animal proteins. The only difference is that these substances will not contribute to high cholesterol, but rather, they help to reduce high cholesterol levels.
Furthermore, these substances also block the absorption of cholesterol when they are in the digestive system. Thus they are great for not only lowering the cholesterol levels, but they are also essential in helping to prevent high cholesterol.
Niacin Rich Foods
Niacin is also known as vitamin B3. It is often used as a drug to help lower cholesterol levels, but it can also be obtained through a healthy diet. Niacin rich foods include flax seeds, sunflower seeds, almonds, pecans, peanuts, mushrooms, legumes and leafy green vegetables as well as many other vegetables.
Adding the above cholesterol lowering foods to the daily diet, and avoiding other cholesterol causing foods, will help to maintain the cholesterol levels at a healthy level.
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Sweet potato casserole
Image by Hamburger Helper This is my first time making this casserole. Actually, it's about half sweet potato and half yam because I didn't have enough sweet potato. Until this Thanksgiving, I always found this casserole reprehensible as a side dish, what with it being so sweet - more appropriate for the dessert table - and the marshmallows. I don't know why but I broke down this year. Maybe it was because of the health benefits of sweet potato. Maybe it was experiencing how delicious it was when I had it along with regular mashed potatoes during Thanksgiving in New Orleans. Maybe it was because this is the first time I was spending the holiday at home instead of a different American city over the past several years. I really wanted to cook a very traditional American Thanksgiving this year, and practically every American table has a version of this. But above all the recipe is extremely easy. 5 medium sweet potatoes and/or yams Half stick of sweet cream butter 1/4 cup of good maple syrup (less or more to taste) Several gratings of fresh nutmeg 25 regular sized commercially made marshmallows (unless you're super fancy and want to use homemade ones, or alternatively, top with homemade meringue) Peel your potatoes and cut into about 2 inch pieces. Boil until fork tender. Heat half a stick of butter in a pan until the milk solids turn brown and nutty. Pour into potatoes and start mashing with a fork. Add the maple syrup and grate as much fresh nutmeg as you like. My nutmeg was quite old (I bought a large container years ago at Costco but the opportunity to use it didn't arise as much) so I had to grate more to get the flavor, about half a tsp which is actually quite a lot for the dish. After the potatoes have been thoroughly mashed and the ingredients combined, I put it into an 8x8 glass baking dish but use whatever you have. I started to put marshmallows only on the edges, then decided to dot the whole thing. It's really up to you. Bake in a 350 degree oven until the marshmallows puff up and turn a toasty light brown. Careful not to let them burn.
Brussels sprouts… It's what's for dinner. #stalk #vegetable #health #fall
Image by JenTravelsLife
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