cholesterol

1. 1. APPLE- Apple pectin is a soluble fiber that helps draw cholesterol out of the system. The flavonoid (Quercetin)) in apple acts as a powerful antioxidant that seems to short circuit the process that leads to LDL- Bad cholesterol to accumulate in blood stream
 
2. 2. BEANS- Beans & veges are an excellent source of soluble fiber & high in veg protein,by properly combining beans with brown rice,seeds,corn,wheat it can create a complete protein.
 
3. 3. BROWN RICE - The oil in whole brown rice helps lower cholesterol. The whole grain also supplies good dose of heart healthy fiber, Mg & B vitamins.
 
4. 4. CINNAMON- 1/2 tsp of cinnamon a day significantly reduces blood sugar level in people with type 2 diabetes . It reduces Triglycerides ,LDL & Total cholesterol.
 
5. 5. GARLIC - Garlic contains a chemical -Allicin , which has been shown to kill bacteria & fungi & correct certain digestive disorders . It also lower blood -clotting properties of blood. But the most notable attention garlic has received in recent years is its possible usefulness in lowering cholesterol levels.
 
6. 6. Grapes - Flavonoids in grapes protect against LDL cholesterol & reduce platelet clumping. The LDL lowering effect of grapes comes from a compounds that grapes produce normally to resist mold. The darker the grapes the better.
 
7. 7. OATS - Oatmeal contains soluble fiber which reduce your low density lipoprotein(LDL)- the bad cholesterol. Eating 1/4 cups of cooked oatmeal provides 4.5gm of fiber -enough to lower your cholesterol.
 
8. 8. SALMON- The major health components in a salmon include - Omega-3 fatty acids & protein. These component have a favourable cardio vascular effect. Include at least 2 servings of fish /week particularly fatty fish (salmon ,tuna,mackerel,sardines) in the diet.
 
9. 9. SOY - Top health promoting components in soya beans is isoflavones & soluble fiber . Isoflavones act as human hormone that can lower LDL (bad )& raise HDL (good) cholesterol. All soy product (soybeans, soy nuts, tofu,soy milk etc.) are complete protein.
 
10. 10. WALNUTS - Walnuts can significantly reduce blood cholesterol because they are rich in poly unsaturated fatty acids. Walnuts also help keep blood vessel healthy & elastic . Almonds appear to have similar effects , resulting in a marked improvement within just 4 weeks. A cholesterol lowering diet with a little less than 1/3 cup of walnuts a day may reduce LDL by 12%.