foods that are good for your heart by improving your cholesterol hello everyone if you are looking
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our newsletter at sugarmds.com right now some meals have been shown to protect your heart
right either by their effect on cholesterol or triglycerides or other mechanisms well
the manner you prepare these natural foods has significant impact on your health now of course
we prefer boiling steaming and grilling right that these are preferable but while cholesterol
is essential for the body function as you know too much cholesterol can actually lead to health
problems now by the way for those who think cholesterol is good for you i'm asking you if
cholesterol was so good for your body repair and function and all that how come babies have the
lowest cholesterol right well don't they need the highest cholesterol amount in their blood to grow
right they need the most plus they eat all the cholesterol and they are not on a diet
well because our body starts making more and more unwanted cholesterol as we get older you can call
this programmed that if you want to but that's what it is yes a little cholesterol is needed
in your body but too high cholesterol levels can cause plaque formation or buildup in your
arteries and that leads to heart disease that has been proven a thousand times now let's talk about
foods that actually help keep the cholesterol at bay now vegetables and fruits is very important
right consumption of fruits and vegetables have been shown to reduce the risk of cardiovascular
disease now they are low in saturated fat and most of them actually don't even have one and they are
high in fiber they are low in calories and most of the time if you don't over consume them they will
help you lose weight now phytochemicals or natural plant substances like vitamins and minerals and
antioxidants in them as well are very beneficial for your health also remember walnuts almonds
cashews these are examples of nuts that can help your cholesterol again according
to many studies eating nuts especially those certain nuts we talked about on a regular basis
can cut your cholesterol levels and reduce your total cardiovascular risk now that is largely due
to the fact that nuts in addition to being high in unsaturated fats they contain plant sterols
and stone oils and they're high in fiber as well i would choose unsalted nuts if you have blood
pressure problems now fiber that is soluble also for example peas beans lentils broccoli apples
berries prunes etc they're just a few examples of those good vegetables as well now soluble fiber is
also abundant in whole grains having said that you know they help cholesterol levels however
if you have diabetes you will need to be careful about not to over consume because high blood sugar
can happen from over consumption of whole grains now barley and oats for example they are high in
something called the beta glucan which is a type of soluble fiber that forms a gel in the body that
actually binds the cholesterol and prevents it from being absorbed into the bloodstream another
thing you should be consuming more is fatty fish they are good source of omega-3 fatty acids
they can help lower your cholesterol levels for sure and there are studies behind it as well
especially eating fatty fish on a regular basis at least three times a week for example can reduce
the bad cholesterol by up to ten percent now in addition to that fatty fish is actually a healthy
source of protein and other nutrients as you know try to go with the wild caught ones if you can now
fatty fish definitely if you're not into fish i would suggest try slowly getting into it because
that's very beneficial now diabetic patients are also advised to have omega-3 fatty acids which
again fatty fish has lots of those as well because omega-3 fats as you know they're also
proven to prevent and treat cardiovascular disease again remember we talked about walnuts chia seeds
flax seeds oil are also good vegetarian sources for omega-3 fats if you cannot eat fish at all now
there are also a group of foods we call functional foods okay now diets or food ingredients that have
components that provide specific health advantage beyond the fundamental nutritional content
beyond like the conventional foods you know their value and so forth if there is an extra benefit
to these foods we call them functional foods now many items promise to provide health benefits and
some of them have been really scientifically confirmed to be effective but one of them is
probiotics for example what they do is they aid in the growth of the beneficial gut flora
and plant sterols and stenos for example they are again higher in concentration of products or
plant sterols that reduce cholesterol they are called fetal sterols overall again the
look for plant sterols or stenols in it is naturally occurring compounds those things can be
found in small amounts in fruits and vegetables and nuts and seeds but some studies actually
shows that up to 2.4 grams of plant sterols every day for two to three weeks can actually
lower your cholesterol levels quite a bit now of course they must be consumed on a regular basis
at meal times in order for it to be effective because as you know plant sterols actually
bind the cholesterol that is in your food now clinical experiments have also demonstrated that
there are meals that are fortified with sterols and stenos can also be beneficial in lowering
cholesterol levels foods that have nutrients added to boost their nutritional content for example
and avoid deficiencies such as fortified foods are considered functional foods as well now sterols
and stenos can also be taken with statins if you're on them or even fibrates like fino fibrate
without causing any negative side effects as well if your medicine is working the same way if you're
an azidomi for example these functional foods may not be very helpful because acetamide does the
same thing that basically blocks the cholesterol absorption through your diet again there's not
much you can do about the liver making too much cholesterol that is age and genetic related so if
you're doing everything and you are not successful you will either have to use a medication or some
herbal medication or a natural medication or a regular medication whatever you prefer to help
your cholesterol soon enough we are going to have a cholesterol support on our shelf as well online
shelf not in a store right but basically probably we are still in the testing phase i would say in
august frame august or september frame we should have some very powerful cholesterol lowering
medication or herbal medication in that regard so stay tuned but like i said diet is something that
is definitely on your side it the more you do on your diet the less you have to do with the
medications and herbs so thank you very much for watching and i'll see you in the next video
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