How to Lower Cholesterol with Oatmeal
The whole grain oatmeal is linked to lower cholesterol, lower blood pressure, blood sugar stabilization, intestinal health and satiety.
Beta-Glucans to Lower LDL Cholesterol
1. Sponge.
Oats contain beta-blucan. Beta-glucan is a type of soluble fiber. Beta-glucan acts as a ‘sponge’, soaking up excess LDL cholesterol and removing it from the body. This is just one way beta-glucan works to reduce cholesterol absorption.
2. Decreases intestinal absorption of cholesterol.
Foods that contain beta-glucan tend to be bulky and cause the intestinal water layer to thicken and be more difficult for cholesterol molecules to penetrate and reach the intestinal cell layer for absorption into chylomicrons. Chylomicrons package cholesterol and carry it back to the liver where it is re-packaged and secreted as VLDL cholesterol. By reducing the amount of cholesterol that reaches the chylomicrons for absorption, beta glucan reducing circulating cholesterol levels.
3. High antioxidant content.
How to Use Flaxseed to Lower Cholesterol
Flaxseed is high in dietary fiber and omega 3 fatty acids. Both of which you need to increase in your diet as your work to lower cholesterol levels. Here are 10 ways you can incorporate flaxseed into your diet.
- Sprinkle on your cereal every morning. . .hot or cold.
- Add to pancake or waffle batter.
- Mix in your orange juice.
- Add to muffins.
- Mix in yogurt.
- Sprinkle on fresh salad greens.
- Add to cottage cheese.
- Add to spaghetti sauce, meatloaf, and lasagna.
- Add to cookie dough.
- . . . .get creative! It can be an addition to just about anything.
Grind Your Flaxseed
You Need More Than Medication to Lower Cholesterol
Cholesterol lowering drugs, such as statin medications, are commonly prescribed to lower cholesterol and are many times effective.
HOWEVER, it takes more than a medication alone to improve overall health and control cholesterol. Lifestyle changes are necessary.
Other risks to consider
Individuals with high cholesterol are often overweight. If you simply pop a pill to correct the cholesterol problem and do nothing to address being overweight you leave yourself at risk for other weight related health conditions, such as diabetes, joint problems, high blood pressure, and certain cancers.
Unknown risks
Lower Cholesterol with Apple Pectins
Apples are a great source of pectin. Pectin is another type of soluble fiber and soluble fibers are especially beneficial for lowering LDL cholesterol levels.
Soluble fibers work in two ways:
1. Decrease cholesterol absorption
2. Slow bile acid recycling
5 Reasons to Exercise
Exercise, especially aerobic exercise, is beneficial for your cardiovascular system.
Here are 5 reasons to add physical activity to your everyday routine:
1. Decrease risk for breast and colon cancer
A study has found a 35% reduced risk of getting breast cancer in women who are regularly active. Physical activity also increases survival rate in women diagnosed with breast cancer. The Harvard Nurses’ Health Study shows walking three to five hours each week to decrease risk of death 50 percent. Physical activity has also been linked to reduced risk for colon and rectal cancers.
2. Increase your life span
Omega 3's – Do Omega 3's Really Help Lower Cholesterol and Blood Pressure?
Two new studies showing contradictory results when it comes to omega 3 fatty acids and cardiovascular disease risk.
Study #1
Researchers compared the heart health and exercise capacity of 98 patients randomly divided between a control group receiving a placebo supplement and the test group supplementing 850-882 milligrams of the omega 3 fatty acids DHA and EPA. All study participants were diagnosed with early stage heart failure.
