Breakfast:Every proper diet begins with a healthy breakfast. People who eat whole grain, fiber rich cereals have been shown to have the lowest cholesterol levels. Butter and Margarine:Butter has a high level of saturated fat. Margarines and trans fats should also be restricted. Smart Balance Buttery Spread has been proven to improve cholesterol levels, contain no trans fatty acids..naturally, and can be used as a replacement for butter or margarine.Fish:Fish provides essential omega-3 fatty oils which are beneficial to the heart. Cold water fish, especially wild Alaskan salmon, herring, and mackerel are best and should be a dietary staple. If fish oil supplements are your choice, 10 grams per day are recommended. Oats, Oat Bran, and Fiber - Nature's Necessities:Eating a bowl of oat bran cereal or oatmeal daily can reduce your risk of heart disease by nearly 50 percent because of the fiber richness it contains. That's good news! Just by following this one healthy tip is one of the most effective ways of maintaining proper cholesterol levels. Studies that compare the value of oatmeal to oat bran conclude both products have roughly the same cholesterol lowering effectiveness.And don't forget your fresh fruits. Many fresh fruits have high fiber content and even antioxidant benefits. Strawberries and blueberries are referred to as power house foods! And a banana day is a good thing too!Blueberry leaf extract contains a natural antioxidant .Whole grains breads provide more fiber in your diet than white breads which contain processed flour where the nutrients are depleted.Another way to enrich the fiber content of your diet is to include a fiber supplement. These supplements have been shown to reduce cholesterol levels:
Psyllium
Guargum
Glucomannan
Gum Karaya
PectinIt is always best to consult your health care provider before taking supplements, especially if you are taking prescription drugs. Do not take psyllium if you are presently taking the prescription drug digitalis or nitrofurantoin. Because fiber has a natural absorption characteristic it is recommended that mineral supplements or prescription drugs be taken at a separate time from when the fiber is consumed. Be sure to drink plenty of water when taking fiber supplements.Garlic and Onions - Natural and Beneficial:Garlic and onions have demonstrated beneficial effects on the cardiovascular system.They can lower overall cholesterol levels. Garlic and onions prevent blood platelets from clumping together and forming blood clots. They also act as antioxidants.Odorless garlic supplements are available.Celery - Cholesterol lowering and fiber too!Eat your celery! It's good for snacks. Fill it with organic nut butter and raisins, the monosaturated fats in nuts are beneficial for balancing cholesterol as well.Olive Oil - Helps to keep your cholesterol in checkHealthTips4Boomers.com recommends our favorites: Newman's Own Olive Oil & Vinegar dressing and Wishbone Olive Oil Vinaigrette dressing for your salads. Using these dressings on your green leafy salads that include spinach are an excellent way of getting olive oil and vinegar into your diet. Spinach is a powerful antioxidant.Cinnamon - Who would have thought a spice would lower cholesterol!Cinnamon benefits blood sugar health but it helps balance cholesterol as well. Add it to your oatmeal, sprinkle it on toast. It may also have a medical application in preventing and combating diabetes, and high triglyceride levels. Cinnamon is also available in supplement form.
Psyllium
Guargum
Glucomannan
Gum Karaya
PectinIt is always best to consult your health care provider before taking supplements, especially if you are taking prescription drugs. Do not take psyllium if you are presently taking the prescription drug digitalis or nitrofurantoin. Because fiber has a natural absorption characteristic it is recommended that mineral supplements or prescription drugs be taken at a separate time from when the fiber is consumed. Be sure to drink plenty of water when taking fiber supplements.Garlic and Onions - Natural and Beneficial:Garlic and onions have demonstrated beneficial effects on the cardiovascular system.They can lower overall cholesterol levels. Garlic and onions prevent blood platelets from clumping together and forming blood clots. They also act as antioxidants.Odorless garlic supplements are available.Celery - Cholesterol lowering and fiber too!Eat your celery! It's good for snacks. Fill it with organic nut butter and raisins, the monosaturated fats in nuts are beneficial for balancing cholesterol as well.Olive Oil - Helps to keep your cholesterol in checkHealthTips4Boomers.com recommends our favorites: Newman's Own Olive Oil & Vinegar dressing and Wishbone Olive Oil Vinaigrette dressing for your salads. Using these dressings on your green leafy salads that include spinach are an excellent way of getting olive oil and vinegar into your diet. Spinach is a powerful antioxidant.Cinnamon - Who would have thought a spice would lower cholesterol!Cinnamon benefits blood sugar health but it helps balance cholesterol as well. Add it to your oatmeal, sprinkle it on toast. It may also have a medical application in preventing and combating diabetes, and high triglyceride levels. Cinnamon is also available in supplement form.
