4 Foods Leading the Way in Lowering Cholesterol

Best for Cholesterol

All fruits and vegetables have health benefits to offer, but some are better than others.

Among the Best:

  Avocados. 

  Although this is one of the few fruits high in fat, it’s mainly monounsaturated fat. Several studies find that eating one avocado a day can lower your LDL as much 17 percent while raising your HDL. Try them in salads and sandwiches or mashed with a bit of lemon juice, onion, and chopped tomato as a topping for baked potatoes. Just don’t go overboard; one avocado has about 340 calories.

  Garlic. 

  

  Garlic can lower cholesterol modestly as well as prevent blood from becoming sticky and forming dangerous clots. The compound most studies focus on, allicin (*See Below) is the same one that gives garlic its distinctive odor. In one analysis of five trials in which participants received either garlic supplements or a placebo, the authors concluded that you could lower your total cholesterol about 9 percent with the equivalent of 11/2 to 3 cloves of garlic daily for two to six months.  You need to crush, chop, or otherwise bruise the cloves to release the allicin. For a sweet way to get your garlic, remove the loose paper covering from a head of garlic, cut off the tops of the garlic, drizzle olive oil on it, wrap in foil, and bake in a 350°F oven until soft, about an hour. Then squeeze the heads of the cooked garlic onto toasted bread and spread.  What if you don’t like garlic, also known as the “stinking rose”? Can you get the same benefits from a garlic pill? Maybe, if you choose the right one.

A study by ConsumerLab.com found that 7 of 14 garlic supplements tested contained less of the active ingredient (allicin) than researchers say is necessary for a therapeutic effect. Those doses include 3,600 to 5,400 milligrams of allicin, while the doses in the products tested ranged from 400 to 6,500 milligrams. The products that met or exceeded recommended doses included Garlinase 4000, Nutrilite Garlic Heart Care Formula Dietary Supplement, Spring Valley Enteric Coated Odor-Free Garlic 1,200 milligrams equivalent per tablet, and Kyolic Aged Garlic Extract.

      Oranges. 

  Think of your morning orange juice as cholesterol medicine in a glass.

After drinking three glasses of orange juice a day for four weeks, 25 participants in a Canadian trial increased their HDL levels 21 percent and lowered their LDL/HDL ratio 16 percent. Of course, if you’re watching your calorie intake, three glasses of juice is a lot; you’ll probably want to stick to a glass or two a day.

      Prunes. 

  Prunes (dried plums) contain a special kind of soluble fiber called pectin,
which forms a gel in your intestines that sops up cholesterol before it hits your bloodstream. Blend cooked prunes with water into a puree that can replace oils and fats in baking, add dried prunes to stews for a delicious sweetness, or chop and sprinkle over salads, yogurt, cottage cheese, or cereal.

Comments on the 'Suggested Daily Serving' Amount that We Hear is So Important

Hearing you need to get nine or more servings of fruits and vegetables can be
daunting. But consider the definitions of a serving (below) from the National Cancer Institute. 

All varieties of fruits and vegetables count toward your serving number: fresh, frozen, canned, dried, and 100 percent juice

Portion Size Information

 One medium-size fruit (apple, orange, banana, pear)

1/2 cup of raw, cooked, canned, or frozen fruits or vegetables

·          3/4 cup (6 ounces) of 100 percent fruit or vegetable juice

·          1/2 cup of cut up fruit

·          1/2 cup of cooked or canned legumes (beans, peas)

·          1 cup of raw, leafy vegetables (lettuce, spinach)

·          1/4 cup of dried fruit (raisins, apricots, mango)

Allicin Defined:

(From Above)

Garlic (Allium sativum), like other plants, has an exquisite defense system composed of as many different 

components as the human immune system. In order to protect itself from insects and fungi, garlic enzymatically produces allicin when it is injured. Thus, allicin is mother nature's insecticide. Allicin was discovered in 1944 by Cavallito et al. who first noted its potent antimicrobial activity. Allicin received a patent for its antifungal activity in test tubes. However, no clinical trials have been performed with allicin and it was never developed into a drug or commercial product due to its instability, inability to be absorbed, and offensive odor. Allicin itself is considered to be of limited value inside the body and is presently regarded by the scientific community as just a transient compound which rapidly decomposes to other compounds.

In Health, 

Zeke Samples - IFA, - IDEA

Contributing author for www.FitAphrodite.com

surrealbody@gmail.com