Good Cholesterol, trully Good for You.

     Lets examine what role cholesterol plays in your blood circulation. From our teens plaque gradually gets deposited in the walls of our arteries. Plaque that accumulates on the inner walls and clogs your arteries is made from various substances that circulate in your blood.

The major component of plaque is Cholesterol. Others include calcium, fat, cellular waste, and fibrin.

Clogged arteries greatly increase the likelihood of a heart attack, stroke and even death.

There are different kinds of cholesterol.

Low density lipoprotein (LDL) or 'Bad cholesterol'. LDL harms your health and their levels should always be maintained low. Bad cholesterol can bring adverse effects to the body.

High density lipoprotein (HDL) or 'Good cholesterol' is beneficial to our body and their levels should always be high. 

HDL is believed to remove some of the bad cholesterol from plaque in clogged arteries and transport it back to the liver, where it is eliminated. Good mops up the bad.

Cross section of artery almost occluded by plaque

How to lower your Bad Cholesterol 

Eat good Fats

Replace saturated fat with monounsaturated fat. This fat can reduce LDL (low density lipoprotein) in your body.

Olives are packed full of good cholesterol.
Olives and avocados are rich in monounsaturated fats. Substitute regular cooking oil with olive oil or canola oil

Switch to Low Glycaemic Index (GI) carbs

Increased intake of carbohydrates can lower HDL (good cholesterol) levels in your body. Reduce your intake of bread and junk food and substitute them with low GI rating carbohydrates found in wholemeal bread, cereals and legumes.

Carbs low in GI index keeps you full for a longer time and can also help you manage your weight.

Omega-3 Fatty Acids

Omega-3 fatty acids found in certain fish like mackerel, salmon, sardines, cod and in fish oils have several health benefits. They can lower the levels of LDL and triglycerides. These polyunsaturated fatty are also available as supplements.

Fibre Rich Food

Fibre can either be soluble or insoluble. Research has shown that daily intake of soluble fibre can cut down a good percentage of LDL cholesterol. Vegetables, fruits and whole grains are rich sources of fibre.

A kind of soluble fibre called pectin is known to reduce bad cholesterol and also delay your digestion. This can keep you from over-eating. Apples and pears are rich in soluble fibre.

Capiscum

Studies show that capsicum is capable of lowering the level of low density lipoprotein (LDL), also known as bad cholesterol, in the body. This lowers one’s susceptibility to heart attack, strokes and other cardiovascular diseases associated with high levels of LDL.

According to research, intake of capsicum is beneficial in enhancing metabolism as well as burning fat before it is absorbed by the body and stored them as fats. 

Capsicum is also known for its ability to suppress the appetite. The herb is a good source of antioxidants that are noted for their ability to eradicate free radicals which can increase the level of cholesterol in the body. Furthermore, capsicum is capable of converting homocysteine into molecules that help lower cholesterol.

Garlic

Extensive studies have been conducted on garlic for its cholesterol regulating abilities and some studies suggest it can decrease blood cholesterol by a few percentage points. 

Other researchers found that the more frequent the intake of garlic, the greater the reduction in cholesterol levels. Moreover, garlic was also shown to prevent blood clots which, for someone with high cholestetol can be highly fatal.

In summary Garlic is known as an excellent bad cholesterol reducer as well as blood thinner. The very popular herb, in other words, can lower your chances of developing blood clots, heart attack and stroke. 

Turmeric

Research suggests that curcumin, a potent extract from this culinary spice protects against atherosclerosis. This is supported by a recent finding which demonstrated that curcumin promotes activities suppressing cholesterol accumulation. 

In particular, the roots of turmeric lower cholesterol levels to drive down the risks of serious coronary problems.

Fenugreek

Used for Milena as a digestive aid, fenugreek is also known for 2 therapeutic benefits: lowering fast blood sugar and decreasing blood cholesterol. 

More specifically, ethyl acetate extracts of fenugreek have been shown in a 2012 study to reduce total cholesterol, triglycerides and LDL (which is the bad cholesterol) while increasing HDL (which is the good cholesterol) because of their high phenolic and flavonoid contents. 

These studies support the hypocholesterolemic effects and antioxidant activities of fenugreek seeds.

Ginger

Although ginger is often used as a flavoring herb in various dishes, it is also one of the commonly used herbs widely studied for its value in preventing coronary diseases by reducing cholesterol levels. 

In a 2010 experiment designed to assess the antihypercholesterolaemic effects of ginger on 48 hypercholesterolaemic rat models, results revealed that ginger infusion after 2 and 4 weeks of treatment significantly lowered lipid profile parameters.

Ginger is a superb anti-inflammatory agent that’s excellent at preventing the deposition of plaque and cholesterol on the inner arterial walls. Honey is packed with powerful antioxidants, and it’s because of this why it can lower not only bad cholesterol, but also blood sugar levels.

Artichoke

Scientists believe the leaves of artichoke contain a unique fiber that is able to block cholesterol absorption in the body thus aiding to decrease production of LDL particles. 

Clinical studies that evaluated the effects of artichoke leaf extracts on lipid patterns exhibited how this herb plays a key role in managing hypercholesterolaemia among overweight sufferers after 8 weeks by increasing HDL and decreasing total cholesterol and LDL cholesterol.

Red wine. Yes!

Red wine in moderation, about a glass per day, can raise HDL (Good Cholesterol) levels by about 4mg per deciliter.  

Similarly, apple cider vinegar is an amazing reducer of bad cholesterol and blood sugar.

If we eat right and exercise regularly then we are likely to win the battle against Bad Cholesterol.

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