Lower Cholesterol Naturally Using a Smorgasbord of Fiber

With a high cholesterol and heart disease in the family, Phil's doctor had urged him to adhere to American Heart Association's low-fat, low-cholesterol diet.

"Your LDL cholesterol is 181-it's down only 7%. That's still too high, Phil," the doctor said, sighing. "At your age (46 years old), you can't afford to walk around with an LDL that high. You'll end up with a heart attack. Here's a prescription for -----, a statin drug. This'll drop your cholesterol like a stone."

Phil took the doctor's prescription but never filled it. He'd read somewhere about the muscle and liver side-effects of the so-called "statin" cholesterol drugs. Despite his doctor's reassurances, he was more scared of the drug than of the prospect of a heart attack in his life. Instead, he embarked on a program that included several readily-obtainable foods and included them in his daily routine for several months.

On his return to the doctor, Phil's LDL was down to 112-a 38% drop. "Wow! That's a great result on your medicine," the doctor declared. But Phil informed him of his reluctance to take the medication and how he used foods instead.

Mention fiber and nearly everyone thinks of the dry, cardboard-like breakfast cereals found in the grocery store. It's as if healthy ingredients come at the cost of taste. But the majority of fibers these products contain really provide limited benefits. Wheat-fiber based products like these have essentially no effect whatsoever on cholesterol in your body (though it's good for your bowels.)

Fiber comes in a broad variety of shapes and sizes that you can incorporate into your nutritional program in interesting, delicious ways that can deliver powerful health benefits. With knowledge of superior sources of fiber in food and supplements, you can create a smorgasbord of fiber to substantially lower cholesterol.

But I already eat whole wheat bread!

Most Americans take in a meager 14 grams of fiber a day. Processed foods created for convenience and temptation (and profit) are generally stripped of fiber content. Sugary, dried, instant, microwavable, just-add-water foods in glitzy packaging are therefore miserably deficient in fiber.

The benefits of fiber begin when you take in at least 25 grams every day. This is the level of fiber intake recommended by most national organizations like the American Heart Association. But something unexpected happens when your fiber intake is 50 grams or more a day: cholesterol plummets, blood sugar is lowered, diabetes can be prevented-and you can lose weight, too.

The diet advocated by the American Heart Association lowers cholesterol around 7%. (Yawn.) Compare this to a diet with more stratospheric quantities of fiber (>50 grams per day): cholesterol is lowered 30% or more- that's as good as the statin cholesterol medicines. (Imagine what would happen if you combined a cholesterol-lowering medicine and super-high fiber intake.)

Oat bran

Beta-glucan is a soluble fiber that avidly absorbs water and transforms into a gooey gel. This gel, as it traverses the twenty-some feet of intestines, is an efficient absorber of cholesterol. Beta-glucan is responsible for the cholesterol-lowering properties of oatmeal that you've likely heard about. You know what's even better than oatmeal? Oat bran. Ounce for ounce, oat bran has twice the soluble fiber of oatmeal. You can buy oat bran in bags and boxes in most grocery stores. Oat bran is also more versatile. You can use it as a hot cereal microwaved in skim milk or soy milk (add raw sunflower or pumpkin seeds, fresh berries, or sliced fruit), or you can add it to yogurt, fruit smoothies, or protein drinks. Like oatmeal, you can also use it in your baking.

One ounce of oat bran (1/4 cup) contains 4 grams of fiber, of which 3 grams are soluble. Including ? cup of oat bran a day in your diet can powerfully lower cholesterol.

Pectins

Pectin is the soluble fiber found in abundance in apples and citrus fruits, especially grapefruit. In citrus, the pectin is most concentrated in the white rinds, not the pulp, so don't do such a good job when you peel. The quantity of pectin in a single piece of fruit is relatively modest (around 1.5 grams), but when reaching for a piece of fruit, an apple or citrus fruit can be one way to add modestly to your net daily soluble fiber intake.

Flaxseed

Flaxseed is an ancient food, described in Egyptian writings dating back thousands of years. When the seeds are ground, the lignans, a structural fiber, are exposed and available as soluble fiber. (In addition to powerful cholesterol-lowering properties, the lignans are being intensively investigated for their cancer-preventing properties.) Flaxseed is available both as whole seeds and already-ground. Whole seeds need to be ground (e.g., in your coffee-grinder) to release the fibers. Don't confuse flaxseed oil with the seed itself. When the oil is extracted from flaxseed to produce flaxseed oil, it can be a source of linolenic acid, which in turn is converted by your body to a small quantity of omega-3 fatty acids (as in fish). But the bulk of benefit from flaxseed is found in the lignan, or fiber, content, and the ground seeds are therefore required, not just the oil.

Use flaxseed just as you would oat bran: Mix with skim or soy milk, raw seeds, and berries to make a warm cereal; mix with yogurt, fruit smoothies, protein drinks. Two tablespoons a day provides 17 grams of fiber, of which 6 grams are soluble.

Beans

Beans are an excellent and easy addition to most dinner menus. A ? cup serving of starchy beans-pinto, Spanish, black, red, white-provides around 2 grams of soluble fiber and 4 grams total fiber. (Green beans are great for many reasons but are not a significant source of soluble fiber.) Vegetarian chilis and bean soups are among the many ways you can use these tremendous sources of fiber. Although beans are a carbohydrate source, the glycemic index (sugar-raising effect) is relatively low.

Psyllium Seed

Psyllium seed is the main ingredient in the familiar Metamucil, as this seed has the capacity to absorb many times its weight in water, making intestinal contents bulkier and softer. But it also lowers cholesterol 7?10%, just like oat bran and flaxseed. Psyllium is useful for its convenience: Just dissolve a teaspoon in 8?12 oz of water and drink. However, it is much less versatile than oat bran and flaxseed in that you really can't conceal it in yogurt or fruit smoothies or protein drinks. A teaspoon of psyllium (containing 2.4 grams of soluble fiber, 3 grams total fiber) is most useful when you are unable for one reason or another to use another soluble fiber source (e.g., when you're traveling). Taken 30 minutes prior to meals, you can also use it to produce satiety, or the feeling of fullness that discourages you from overeating. Many people use this as a helpful weight-loss strategy.

Nuts

Nuts are little powerhouses of beneficial nutrients. Unfortunately, manufacturers will roast them in oils (often hydrogenated), add salt, or coat them in sugar and other less healthy additives ("honey-roasted"). Stick with the raw variety for greatest benefit. In particular, raw almonds and walnuts pack the greatest punch when it comes to lowering cholesterol. A ? cup serving of either each day lowers cholesterol 8%. The route by which nuts accomplish this is not entirely clear, but the content of fiber, phytosterols (in almonds and similar to that found in butter-substitutes Take Control and Benecol), and other phytonutrients likely all contribute to the effect. Nuts are also rich in monounsaturated oils (similar to that in olive oil) and this may contribute to cholesterol-lowering. What's more, the generous fiber content of nuts has been shown to lower blood sugar and can even lower the effective glycemic index of carbohydrate foods (slows sugar release into the blood). This effect can help prevent diabetes. The wonderful satiety effect (feeling full) of raw nuts will permit you to eat a handful of nuts and feel satisfied. Up to a ? cup a day is advised for full benefits.

Phytosterols

Phytosterols (also known as stanol and sterol esters) are found in abundance in many plants and closely resemble human cholesterol in structure. But when 2 level tablespoons are taken orally each day, they lower cholesterol around 15%. Curiously, phytosterols need to be "esterified", or bound, to a chemical side-group that gives them an oily consistency in order to exert their full cholesterol-lowering effect in the intestine. This is the reason that phytosterols come in oil-based forms as butter substitutes (Take Control, Benecol) and more recently as a mayonnaise-substitute. You can find the butter substitute products in the dairy aisle of the grocery store. Beware of their calorie content, as excessive quantities can still cause you to gain weight despite the cholesterol-lowering effect.

Soy protein powder

Soy beans have many beneficial nutrients. Among them are isoflavones, which are believed by many to help relieve menopausal symptoms in women, as isoflavones resemble estrogen. However, it is the protein we're interested in for cholesterol-lowering properties. The protein has been shown to lower cholesterol 15?20% by shutting off the liver's production of cholesterol. Soy protein, in fact, is one of the foods endorsed by the FDA to lower cholesterol.

The easiest way to get the 25 grams (3 tablespoons) of soy protein required for full cholesterol-lowering benefit is through powders that you can purchase in canisters at grocery and health food stores. Use the powder as part of health shakes (with yogurt or kefir, fresh fruit, oat bran, skim milk, soy milk, etc.) Other sources of soy protein include soy milk, textured-vegetable protein used as a meat substitute, soy nuts, soy cheese, low-carb pasta, and soy butter.

Create a smorgasbord of fiber

Including just a little of one or two of these strategies will help lower your cholesterol. But if you're looking for a super-charged benefit, combine several of these foods and nutrients. It is entirely possible to lower LDL cholesterol a full 30% or more when you put several together each and every day. A sample approach might be:

? Raw almonds-? cup per day (total fiber 5.8 g; soluble 0.6 g)

? Oat bran-? cup per day (total fiber 4 g, 3 g soluble)

? Psyllium seed-2 tsp per day (6 g total fiber; 4.8 g soluble)

? Citrus fruit-e.g., 1 orange (around 1 g soluble fiber)

? Beans-1/2 cup per day, cooked (4 g total fiber; 1 g soluble)

? Soy protein powder-3 tbsp in protein shake (25 grams protein)

The fiber content of this regimen alone-over 20 grams added-packs a powerful effect on cholesterol. Most people lose a modest quantity of weight, as well, because of the feeling of fullness that fiber-rich foods provide. If you are diabetic or have "borderline" or "pre-" diabetes, blood sugars are often lower on this regimen. (Discuss this with your doctor to avoid excessively low blood sugars if you take oral diabetic medications or insulin.)

But beware. . .

Start with too much fiber all at once and you may-paradoxically-end up with constipation. The safest way to proceed if you begin with an average low-fiber American diet is to add one or two fiber sources at a time, and add another form only after two weeks. This permits your intestines to accommodate to the increased bulk. Also be sure to take in plenty of water, as these fibers will draw water into the intestine and can actually cause you to be dehydrated if you do not drink enough. If the fiber cannot draw enough water into the intestine, you can end up with a very nasty case of constipation. Not pretty! (Consult your doctor if you have a history of congestive heart failure, kidney or liver disease, edema, or have been advised to follow a fluid restriction before you embark on a program that requires greater fluid intake.)

William Davis, MD is a practicing cardiologist and author of the book Track Your Plaque: The only prevention program that shows how to use the new heart scans to detect, track, and control coronary plaque. His new book, What Does my Heart Scan Show? will be available for free through http://www.trackyourplaque.com.

Alexis limo rentals ..
In The News:

A Google DeepMind team has developed an artificial intelligence system that can play video games like a human and take native language commands from players.
Four of the largest school boards in Ontario, Canada have launched lawsuits against TikTok, Meta, and Snapchat, claiming that they have impacted students' thinking and behavior.
Finalists for the inaugural Women’s Prize for Nonfiction, aimed at addressing the gender imbalance in nonfiction publishing, were unveiled on Wednesday.
Tech guru Kurt "CyberGuy" Knutsson breaks down whether the government is watching citizens and what they can do to protect online privacy.
A benchmarking group for artificial intelligence has released new results evaluating the speed of hardware in running AI applications and responding to users.
Sierra Space’s Dream Chaser spaceplane provides a glimpse into the future of space travel. Traveling to space may become a part of everyday life.
The new European Hyperloop Center in the Netherlands aims bring in a new era of transportation. The center will use a steel tube as a proving ground for testing the new vehicle.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
While it may be incredibly tempting to have a “go with the flow" mindset like the rest of your vacation, your technology definitely should not be compromised while traveling.
Have you ever accidentally deleted an app from your iPhone that you’ve already paid for? Don't worry. We’ve got a trick that will help you get it back without having to buy it again.
Apple's new Journal app has raised privacy concerns among Apple's userbase. Tech expert Kim Komando examines social media rumors and explains what steps to take to protect yourself.
Although Facebook has denied that our phones listen to us, they do have other ways of finding out what we are talking about, listening to and searching for.
With the integration of OpenAI technology, Figure 01 has taken a significant leap forward, showcasing the potential of robots to understand and interact with us on a personal level.
Port Ellen, newly reopened whisky distillery in Scotland, is using SmokeDNAi technology to understand mouth-feel and flavors during the whisky maturation process.
Telly, a smart TV firm, is promising to give out their 4K 55-inch TV for free. What must you give in return? The innovative, yet potentially unsettling, answer might shock you.
The moment a spam invite hits your calendar, it’s like an uninvited guest at a party. So, what do you do? Show it the door.
Identity thieves are now targeting children and are making large sums of money by exploiting children's identities, possibly hurting their financial future.
There's a clever way to change the notification sounds on your Android without having to look at your screen. Kurt "CyberGuy" Knutsson explains.
If your bank accounted has been hacked, there are a number of steps you can take to prevent it from happening again. Kurt "CyberGuy" Knutsson explains.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
The Wave House, a data center in Heidelberg, Germany, is the the largest 3D-printed building in Europe. Its walls were built in about 140 hours.
Some government agencies around the world are struggling to meet their staffing goals when it comes to hiring artificial intelligence experts.
Google Maps' recent upgrades have introduced real-time ETA and turn-by-turn directions to your phone's lock screen while you are traveling.
Kat Cammack says AI could disrupt the 2024 election. A report says shared AI image tools generate election disinformation in 41% of cases and voting disinformation in 59% of cases.
Deepfakes have become commonplace, and the technology is only getting better, but there are certain elements that might give away the fact that an image is AI-generated.

An Overview of Hyaluronic Acid Products

Hyaluronic acid is available in a variety of products ranging... Read More

Why We Do Not Sell Coral Calcium

Since coral calcium is one of he hottest products on... Read More

Know Your Bodybuilding Supplement - L-Tyrosine

L-tyrosine is a non-essential amino acid that plays a role... Read More

What If You Could Turn Back The Clock To When You Were healthy?

What if there was a solution to protecting and restoring... Read More

Researching Glyconutritionals (a.k.a. Glyconutrients)?

The Greek word "Glyco" means, "Sugar". Most people think of... Read More

The Benefits of Whey Protein

The benefits of whey protein are so numerous and apply... Read More

Using Bodybuilding Supplements To Build Muscle Mass!

OK, first let's get something straight here...If you think that... Read More

Revealed! The Secrets of Mangosteen

Do you spend at least some time in your day... Read More

Vitamins In Our Daily Lives

Vitamins is something people been using for a while and... Read More

Vitamin Nutritional Supplements: Tips, Myths, Facts, and Online Store!

With dietary supplements making their way in our daily life,... Read More

Amino Acids Primer

Ever wondered whether amino acid supplements really work? We reveal... Read More

News & Tips For Better Health, The Natural Way - A Health Supplement

BROCCOLI Good Healthy Food, for Natural Healing, Good Health and... Read More

Creatine, Caffeine, and Carbohydrates - Supplements That Work

It would seem that everyone is looking to squeeze the... Read More

Fatty Acids Could Protect Against Parkinson?s

Both types of unsaturated fatty acids are contained within neuronal... Read More

Discover Natural Supplements That Really Give Relief From Arthritic Pain

If you suffer from arthritis pain, chances are you've heard... Read More

Ganoderma Herbal Supplements ? Natures Gift to Humanity

Use of herbs and herbal therapies has been an integral... Read More

Can Calcium Aid in Boosting Your Health?

A popular mineral today, coral calcium, is mainly calcium, but... Read More

Vitamin B-Complex: Gastric Bypass Patients Must Supplement

The malabsorptive nature of the gastric bypass system prohibits adequate... Read More

Should I Be Taking Vitamin Supplements?

Most people believe that they are reasonably healthy. Exercise, having... Read More

Know Your Bodybuilding Supplement - Methoxyisoflavone

Flavones are the latest big supplement to hit the market.... Read More

Can Vitamin E Cure Almost Everything?

Vitamin E is an absolutely vital nutrient in your body,... Read More

The Trillion Dollar Industry

There is a generation called the baby boomers that make... Read More

That Brilliant Vitamin: Vitamin B

Perhaps you first read riboflavin at the back of a... Read More

Omega 3 Fish Oil That Will and Omega 3 Fish Oil That Wont

At the moment we are in the grip of an... Read More

Dietary and Nutritional Supplements: Know More About Supplements

At times, due to your busy and fast life, we... Read More

car service from Midway Alsip ..