Artichokes are a great addition to any healthy diet
What you eat makes a real difference, foods A thru G
Artichokes
Europeans have used artichokes for centuries for all sorts of illnesses, including those of the heart and blood. Scientists now know that an ingredient in artichokes, called cynarin, helps lower cholesterol. In fact, cynarin extract is currently used in cholesterol-lowering drugs.
Why not go straight to the source for a tasty treat that can lower high cholesterol? You can buy artichokes in the produce section of your local grocery store. Add artichokes to your plate a few times each week. Just watch what you dip the leaves in. A rich, buttery sauce will do your cholesterol more harm than good. Try a yogurt-based dip instead.
Avoid packaged foods
Food processors typically remove many of the nutrients, add sugar so they will taste sweeter, and add chemicals for a longer shelf life.
Avoid trans fats
In order to create long shelf life, the food industry takes vegetable oils and changes their chemistry to make them saturated. These fats are called “trans fats.” They are chemically altered, and can be life threatening over time.
This chemically changed fat is called “partially hydrogenated.” The problem is these fats have extra electrons called free radicals that are released and “wound” LDL, which makes it more likely to turn into plaque. The cells with the extra electrons are said to be oxidized which is why you need to consume antioxidants.
Check food labels for trans-fats.
Blueberries
Blueberries contain a flavonoid compound called pterostilbene that has been shown to lower cholesterol. According to Dr. James Duke, they are as effective as a popular brand-name drug that costs a lot more than blueberries.
Tests have been conducted regarding fresh blueberries so we haven’t heard whether dried blueberries are as effective. But they taste good, so how can you go wrong.
Fiber (what your grandmother used to call roughage)
When it comes to lowering cholesterol and protecting your heart, saturated fat is an enemy and fiber is a hero. Fiber slashes LDL cholesterol while leaving the good HDL cholesterol alone.
One six-year study involving more than 40,000 men found that, for every additional 10 grams of cereal fiber the men ate, their risk of heart disease decreased by an astounding 29%.
High-fiber foods are also more filling, which can help you lose weight and lower your risk of heart disease even more. To get lots of fiber, eat whole grains and fresh fruits and vegetables.
The US Department of Agriculture lists the fiber content of various foods on its data base. To view fiber click here.
For more information on fiber, please go to our fiber information under Nutrition.
Flaxseed (in particular fresh ground flaxseed)
According to Dr. Julian Whitaker in his Health and Healing newsletter, the first natural therapy he recommends for high blood pressure is flaxseed.
You can buy flaxseed in bulk at most health food stores. However, if you eat the whole seed, it will pass through your entire digestive system without releasing its nutrients.
Therefore the flax seed has to be ground in a coffee grinder. You want to grind it just before use to keep it fresh.
Simply grind up a quarter cup once a day, mix it in water or a smoothie, and drink it. According to Dr. Whitaker, the soluble fiber and omega-3 oils in flax can dramatically lower cholesterol.
As an alternative, you can buy flaxseed oil in the refrigerated section of your health food store. But nothing beats fresh ground flaxseed for effectiveness.
Fresh produce
Two helpings of fruit a day and at least three vegetables (other than potatoes) will be good for you.
Grape juice concentrate
It tastes overly sweet, but drinking red grape-juice concentrate lowers heart-disease risk. Spanish researchers found that when people consumed 7 ounces of the super sweet syrup daily for 2 weeks, their LDL (bad) cholesterol dropped 13%, while their HDL (good) cholesterol rose 16%.
Take heart, Just 11 ounces of Welch’s 100 % Concord grape juice may provide a similar benefit. And, it’s low cost and tastes good.
Monounsaturated fats
Monounsaturated fats come from nuts (like almonds and walnuts), seeds (like sunflower and pumpkin), grains (like flax) and vegetables (like olive oil) and canola oil. They are called good fats because they are better for you.
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