“Consumption of fruits, vegetables and whole grains is critical to lowering blood cholesterol levels and in turn limits excess cholesterol absorption in the intestines.” According to Net Wellness, “you might be interested in how quickly blood levels of other things change with diet and exercise, since they are all related to heart disease. Insulin and triglyceride levels (in the bloodstream) will fall within two weeks, HDL (high density lipoprotein/’good’ cholesterol) is slightly slower and reductions may take up to 6 weeks (and you may not want to reduce this part of the cholesterol), and LDL (low density lipoprotein/’bad’ cholesterol) is the slowest of all with the maximum reductions taking 3-4 months. ”
Biosynthesis of cholesterol produced in the body’s liver is key to an individual’s overall health. About 20-25% of cholesterol is made in the liver and its production is needed as:
- A precursor to bile acids,
- Assisting in the absorption of fat soluble vitamins A, D, E, K across the digestive tract
- It plays a part in the synthesis of vitamin D, estrogen, testosterone, progesterone and other various hormones.
- Properly structures membranes allowing for the function of proton, hydrogen and sodium ions. The insulation of the brain’s myelin sheath also comes from cholesterol and maintains the proper conduction of impulses.
Cholesterol comes from the Greek language; chole (bile), stereos (solid), -ol (AN alcohol referred to as an organic substance, such as a waxy steroid or fat)
There is little use for animal cholesterol which comes from dairy, meat and fish products. Cholesterol from animals is responsible for increasing LDL cholesterol known as the non-healthy cholesterol, leading to blocked or hardening of arteries.
Plants have very little cholesterol which comes from phytosterols, (flax seed, peanuts and olives), responsible for competing with LDL cholesterol and reducing it’s negative impact on the body.
HDL is a healthy cholesterol needed to keep our hormones, organs, muscles, veins and arteries operating properly. It works as a sponge, collecting loose cholesterol within the blood stream.
Consumption of fruits, vegetables and whole grains is critical to lowering blood cholesterol levels and in turn limits excess cholesterol absorption in the intestines.
FRUIT 4 servings/day Great for Reduction of LDL Cholesterol and Increase HDL Cholesterol:
Choose fruits whose skin can be eaten. Eating fruits with membranes or seeds are also helpful for reduction of LDL and increase of HDL cholesterol:
VEGGIES 5 servings/day Great for Reduction of LDL and increase HDL Cholesterol: Any leafy green, introducing roughage into the diet:
- collard greens
WHOLE GRAINS promoting soluble fiber:
- 1 cup of oatmeal
- Seeds: flax, pumpkin or sunflower seeds added to salads
- add barley to soups.
Fish, Lean Meat, Poultry 2 servings/day. 3-4 ounces per serving. Eat more Fish which contains healthy omega 3 oils such as;
Nuts about 1 tsp 4 times a week. (Monounsaturated fats.)
OILS 2 tbsp per day Extra Virgin Olive Oil is a monounsaturated fat and contributes to raising HDL (healthy cholesterol) and causes LDL cholesterol to be reduced.
Water 8 glasses / day
LDL is an unhealthy cholesterol only when it becomes oxidized. Oxidation of LDL is due to free radicals floating around in our body which are O+ broken off from degenerating protein called homocysteine. The positively charged oxygen then attaches itself to LDL cholesterol and plaque begins to form in your arteries and veins. Hence forth, why anti-oxidants from fruit and vegetables need to be a part of ones daily intake, to clean up the free radicals.
LDL cholesterol is established through our nutrition, it is found in trans fats and animal fat. Trans fats or elaidic acid, is defined as a carbon within a molecule that has been transcended, commonly through hydrogenation of oils, making the trans fat “plastic like” within arteries and veins. Trans fats are found in margarine, shortening, cookies, and oil-frying.
Animal fats, or saturated fats, are found in milk, butter, cheese, ice cream, meats, poultry, pork and fish. Although we need a certain amount of meats for vitamin B and fish for Omega-3, they should be consumed in small amounts 3-4 ounce (84-112 g) servings, twice a day.
3 Effective Steps to Increase HDL
Walk 30-60 minutes five times a week for a total of 2 1/2 hours per week. Walking twice a day for 20-30 minutes each time will increase your metabolism, strengthen bones, muscles and keep your heart pumping…increasing the HDL cholesterol, which removes LDL cholesterol from your arteries.z’From an overall health promoting angle it is advisable to endeavor to have 2-3 bowel movements per day to eliminated waste, toxins and cholesterol from your system. For everyday that goes by without having a bowel movement, the toxins are reabsorbed.”
Consume foods that increase HDL levels: Extra Virgin Olive Oil, Canola and vegetable oils, Walnuts, Fish and fiber, which are Fruit and Vegetables . Shoot for a total of 4 1/2 cups servings a day of fruits and vegetables. Please refer to: Daily Serving Guidelines.
Beverages that assist in increasing HDL levels: Cleanse your body with water and lemon water throughout the day. Wine and alcohol in moderation; 1 glass for a woman, 2 glasses for a man.
By: K. Crocker
- Plant Sterols and Stanols important for reduction of LDL cholesterol http://www.clevelandclinic.org/health/health-info/docs/3000/3085.asp?index=10841
- Time Needed to Reduce LDL Cholesterol http://www.netwellness.org/question.cfm/66396.htm
- Removal of LDL and Toxins http://www.ihealthcast.com/?p=439
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