Are you afraid of cholesterol? Well, guess what, you wouldn't be here without this waxy substance.
Not only do we receive cholesterol from our food, which is known as EXOGENUS CHOLESTEROL,
but cholesterol is also made within our bodies, called ENDOGENUS CHOLESTEROL.
Indeed, cholesterol is essential for our health, as it...
...aids in the production of cancer-fighting hormones,
is a main component of cell membranes, and helps create needed bile for digestion.
But if cholesterol is so vital to life, why is there so much focus on lowering it?
It s true that diabetes increases your risk of developing high cholesterol.
And for generations, we ve been told that high cholesterol levels can lead to plaque
build-up in arteries, which can raise the risk of coronary heart disease. But the reality is
that there are two main forms of cholesterol - LDL, or the bad variety of cholesterol,
and good, or HDL cholesterol. Current statistics show that
upwards of 70 million Americans currently suffer from high LDL cholesterol levels.
So when we worry about cholesterol, we should actually be focusing our attention
towards lowering LDL cholesterol specifically. And studies now show that raising your HDL
cholesterol can work to lower your LDL levels. Meanwhile, you may have heard scare stories
about TRIGLYCERIDES. What are they, and what do they have to do with your cholesterol?
And which are the very best foods to help you raise your HDL cholesterol levels
while lowering your LDL cholesterol levels? Stay tuned, we're about to learn the truth
about cholesterol, and we'll reveal the 8 best diabetic-friendly foods that lower cholesterol.
But first, we'd love if you liked this video and subscribed to our channel.
Also, keep watching to see how you can claim 2 exciting free gifts.
Now... If your heart is skipping a beat, that must mean it's time for...
8 Diabetic Friendly Foods that Can Lower Your Cholesterol
Did you know that cholesterol actually protects your cells?
You heard that right - cholesterol is used by cell membranes, helping to let in vital nutrients
and hormones while keeping out toxins and waste. But, of course, the danger comes from having too
much cholesterol. Inside your body,
cholesterol hitches a ride on LIPOPROTEIN, complex protein particles which contain fat and protein.
There are two main types of cholesterol-carrying lipoproteins:
LDL or low-density lipoprotein is what we refer to as the BAD cholesterol.
This type of lipoprotein carries cholesterol through your circulatory system,
and over time, excess LDL cholesterol can build up and narrow your arteries.
That's why high levels of LDL cholesterol can increase your risk of heart disease and stroke.
But HDL, or high-density lipoprotein, is the GOOD form of cholesterol.
These lipoproteins carry excess cholesterol directly to the liver. Your liver then
flushes the surplus out of your body. Thus, having a high HDL level can actually
lower your risk of heart attack, stroke, and other heart-related complications.
But you're probably also wondering - What s the deal with TRIGLYCERIDES?
Triglycerides are the most common form of fat circulating through the blood stream.
And they combine with cholesterol and protein to form lipoproteins.
Triglycerides do play a positive role for your health, providing needed energy. But excess
triglycerides will become converted to fat tissue, and can contribute to the thickening of artery
walls, a condition known as ARTERIOSCLEROSIS. However, your diet can go a long way towards
lowering bad cholesterol and high triglyceride levels.
So, without further ado, let's start the countdown for our 8 favorite cholesterol-lowering foods.
#8. Dark Chocolate There's chocolate,
and then there's DARK chocolate. Did you know that dark chocolate can help
boost your immunity, mood, and memory? And studies have even found that it
reduces stress and inflammation. But better cognition and other
brain functions are only part of the story. Multiple studies show that true dark chocolate can
...lower LDL cholesterol levels, increase HDL cholesterol levels, and reduce blood pressure.
In fact, a 2011 analysis found that participants who consumed dark chocolate for up to 12 weeks
significantly reduced both their LDL and total cholesterol levels while maintaining healthy
HDL and triglyceride levels. Additional research now suggests
that dark chocolate may also help to decrease insulin resistance.
So what's the secret to dark chocolate s heart-health properties?
It turns out that FLAVONOIDS, polyphenolic antioxidant compounds within dark chocolate,
are highly protective against the build-up of LDL cholesterol. They've also been shown to
reduce oxidative cell damage, and, thus, may reduce the risk of certain forms of cancer.
But before you go all out and binge on dark chocolate,
just remember, it's still laden with calories and fat content.
Ideally, you want to look for chocolate with at least 70% cacao content. And most doctors suggest
consuming up to, but no more than 40 grams of dark chocolate per day.
#7. Eggplant Eggplant is actually considered
to be a type of berry, rather than a vegetable. However you classify them, they are a high-fiber,
low-calorie, low-carb food that's perfect for your diabetic diet. In addition, its GI score is under
50, so it shouldn't spike your blood sugar. This versatile purple wonder is also low in
sodium and has zero cholesterol. One serving contains only 4.8 grams of total carbohydrate
but 2.4 grams of dietary fiber, which gives eggplant an excellent carb-to-fiber ratio.
Importantly, the soluble fiber within eggplant can bind to cholesterol within
your small intestine and keep it from circulating through your blood stream.
Eggplant has also been shown to lower LDL cholesterol thanks to its potent anthocyanin
antioxidants, NASUNIN and CHLOROGENIC ACID. Nasunin, found within eggplant's purple skin,
has been shown to help prevent the buildup of plaque in blood vessels.
And a 2014 animal study found that chlorogenic acid may work to lower LDL cholesterol and
decrease the risk of fatty liver disease. Other studies revealed that participants who
regularly drank eggplant juice significantly lowered their LDL cholesterol levels and
improved their overall blood flow. Plus, eggplant can be a powerful
dietary addition for those trying to improve their post-meal glucose control, as its high
fiber content has been shown to slow digestion and help prevent blood sugar spikes. And as over
95% of an eggplant s content is pure water, this is a perfect food for aiding hydration.
#6. Apples So,
can an apple a day really keep your doctor away? Well, this famous fruit isn't just popular for
its taste. Apples are an excellent source of antioxidants, plus soluble and insoluble fiber.
What apples don't have is fat or cholesterol, and they contain very little sodium.
The flavonoids in apples act as antioxidants, protecting the cells in your pancreas,
the organ responsible for secreting insulin. But what's behind apple s cholesterol-lowering
power? Look no further than its soluble fiber, called PECTIN,
and a potent antioxidant, called QUERCETIN. Animal studies have shown that pectin,
a complex polysaccharide, has the ability to lower blood and liver cholesterol.
Quercetin, a flavonoid, is believed to improve blood vessel health,
and thus, can work to lower blood pressure, and may reduce the risk of heart disease.
Recent human studies showed that participants who ate 2 to 3 medium-sized apples a day
saw their total cholesterol levels fall by 5 to 13%, while their LDL levels fell by at least 7%.
So perhaps it's time to rephrase the famous apple proverb to read...
"An apple a day keeps your cholesterol at bay."
#5. Okra Called Lady's Finger by some, okra is a nutritious
red or green plant food. Both colors taste the same, and the red variety turns green once cooked.
This veggie, which is technically a fruit, contains a thick, gluey substance called MUCLIAGE.
Studies show that mucilage binds to excess cholesterol and helps flush it from your
system, which works to lower your LDL levels. And as 1 cup of okra contains just 33 calories,
with 7 grams of carbs and 3 grams of fiber, it can help to fill you up without spiking your
blood sugar or adding inches to your waistline. Okra is also rich in antioxidant polyphenols,
which have been shown to reduce the risk of blood clots. Thus, okra is yet another
wonderful food for improving heart health. Meanwhile, a 2013 animal study found that
eating okra or even okra extract can help lower blood sugar levels.
Plus, okra contains the protein LECTIN, which has been shown to inhibit cancer cell growth.
A 2014 study found that okra's lectin content helped reduce
breast cancer cell growth by a staggering 63%. So, there are plenty of reasons to add okra to
your regular diet, especially if you re looking to lower your total cholesterol.
#4. Oats and Barley Did you know that oats are
actually a secondary crop that originates from a weed? It's true; they are derived from the weeds
of primary cereal grasses, like barley and wheat. But both oats and barely are nutritional cereal
grains that can lower LDL and total cholesterol.
A 2016 study found that foods containing whole-grain barley...
or various dry-milled ingredients from barley... had positive cholesterol-lowering effects.
But how exactly do oats and barley lower your cholesterol?
Both edible grains contain high amounts of the soluble fiber BETA-GLUCAN. Research has
revealed multiple health benefits come from consuming beta-glucan, including
...improved gut health, better blood sugar regulation, decreased inflammation, reduced risk
of obesity and cancer, and improved heart health. Indeed, studies show that beta-glucan helps to
slow digestion and it helps carry cholesterol out of your arteries.
In fact, recent research revealed that participants with high cholesterol levels
who consumed up to 14 grams of beta-glucan over a fixed period had
a noticeable reduction in both their total cholesterol and LDL cholesterol levels.
Amazingly, total cholesterol levels dropped by as much as 17% for some participants.
As you'll be consuming whole grains from both oats and barley, you'll gain plenty of positive
nutrition beyond just the fiber content. Both are good sources of manganese, which aids blood
sugar regulation. They also contain vitamin B1, otherwise known as THIAMIN, which may also work
to lower blood pressure, improve insulin levels, and reduce the risk of heart disease in general.
So both oats and barley can make their way into your cholesterol-lowering, diabetes-fighting diet.
Numbers 3 to 1 are on the way. But it's time to get you your 2 free gifts!
Discover even more foods to fight bad cholesterol and diabetes,
in our new e-book, Superfoods For Diabetics. And learn the secret ingredients for
long-lasting good health by watching Episode 1 of That Diabetes Documentary.
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Now, back to the list.
#3. Avocado While they include over 20
beneficial vitamins and minerals, these nutritious single-seeded berries - yes, avocados are
technically berries - contain zero cholesterol. And while avos are high in fat, they supply
needed polyunsaturated and monounsaturated fats. And it's these unsaturated fats which
can help improve your cholesterol levels. Studies now show that unsaturated fats decrease
LDL levels while increasing HDL cholesterol. Meanwhile, though a serving of avocado contains
about 3 and a half grams of carbohydrate, it also contains 3 grams of beneficial fiber. Therefore,
you shouldn't experience a blood sugar spike after eating these natural treats.
Avos also house a good amount of BETA-SITOSTEROL, a plant sterol which also works to raise HDL
levels while decreasing LDL cholesterol. In fact, a recent study found that
participants who consumed avocado regularly for 5 weeks had lower cholesterol levels
than those who ate no avocado. Other research has revealed that
regular consumption of avocado can help reduce total cholesterol levels
and lower triglyceride levels by up to 20%. Plus, the wide range of nutrients within avocado,
from potassium, to folate, to vitamins B, C, E, and K, can work to improve eye health,
reduce inflammation, and lower the risk of certain forms of cancer.
So this heart-healthy fatty food can deliver the goods, for both taste and nutrition.
#2. Oily Fish Referring to fish as oily and fatty doesn't
sound very appetizing. But its actually their fats which supply some amazing health benefits.
Oily fish, which include salmon, herring, mackerel, salmon, trout, tuna, and even sardines,
supply heart-healthy omega-3 fatty acids. Studies show that regular consumption
of omega-3s helps to lower high triglyceride levels by 15 to 30%.
Moreover, omega-3s can also slow the growth of harmful plaques in your arteries,
reduce blood pressure, improve bone density, and decrease inflammation throughout your body.
Research has also shown that eating oily fish regularly can improve eye health,
aid with weight loss, reduce liver fat, and it may even help to decrease depression symptoms.
Plus, these typically cold-water fish, like salmon, are a great source of lean
protein. Protein can work in concert with fiber to help slow your digestion,
which aids your body in blood sugar regulation. While you won't want to over-consume this high fat
food, one or two servings of oily fish per week can work wonders for improving your heart health.
#1. Nuts & Seeds Both nuts and seeds are nutritional powerhouses.
Most any variety of either are great sources of protein, fiber, antioxidants, vitamins,
and heart-healthy monounsaturated fats. If you're looking for a plant-based source of
omega-3 fatty acids, look no further than walnuts. As is the case with oily fish, the omega-3 fats
within walnuts have been shown to fight arterial plaque build-up and can lower triglyceride levels.
In fact, a 2004 study found that participants who regularly consumed walnuts
increased their HDL cholesterol levels while dropping their LDL levels by as much as 10%.
But walnuts aren't your only heart-healthy nut option. Other studies have shown that
most any variety of nut, from almonds, to cashews, to pecans, to pistachios,
can work to improve HDL cholesterol while lowering triglyceride and LDL cholesterol levels.
Macadamia nuts specifically contain the powerful antioxidant TOCOTRIENOLS
a form of vitamin E which has been shown to reduce LDL cholesterol. Cashews contain a
good amount of vitamin K, which has been shown to help with blood clotting. And almonds provide an
excellent helping of vitamin E, which has been shown to aid eye health, prevent inflammation,
and reduce the risk of coronary heart disease. Meanwhile, seeds will also give you plenty of
nutritional bang for your buck. Studies show that chia seeds, flaxseeds, sunflower and
sesame seeds can all work well for lowering LDL cholesterol while improving HDL cholesterol.
Studies have shown that regularly consuming flaxseeds can reduce blood pressure and
decrease the risk of certain forms of cancer. Research has revealed that regular consumption of
chia seeds can reduce your post-meal glucose levels and decrease your appetite.
And other studies show that regularly eating sesame seeds can work to
reduce inflammation and oxidative stress. Plus, pretty much any type of nut or seed will
provide a great amount of fiber, to help your body slow the release of glucose into your bloodstream.
So, while they will contain a large helping of fat, a small handful of nuts or seeds
can go a long way towards fighting back against bad cholesterol and diabetes.
What diabetic-friendly foods do you eat to help manage your cholesterol levels?
Let us know how you're getting on in your fight against diabetes in the comment section below.
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