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The Centers for Disease Control and Prevention claim that more than one third adults in the U.S suffer from hypercholesterolemia, often referred to as high LDL cholesterol. High levels of LDL (bad cholesterol) can increase your risk of cardiovascular disease, including heart disease and heart attack.

There are three main types of cholesterol:

• high-density lipoprotein (HDL),
• low-density lipoprotein (LDL),
• very-low-density lipoprotein (VLDL).

HDL is good for your health, LDL and VLHL aren’t.

Even though high cholesterol does not recognize ethnicity, age, or gender, there are some factors which can contribute to it and increase the risk. The most common factors are poor diet, obesity, excessive smoking, physical inactivity, diabetes, large waist circumference and hypothyroidism.

Since there aren’t any symptoms for high cholesterol, it is very important to do checkups from time to time. A panel test can measure your total, LDL and HDL cholesterol as well as your triglycerides.

The Centers for Disease Control and Prevention claims that these are the healthy levels of cholesterol:

• Total cholesterol – less than 200 mg/dL
• HDL cholesterol – 40 mg/dL or higher
• LDL cholesterol – less than 100 mg/dL
• Triglycerides – less than 150 mg/dL

Not controlling your high cholesterol on time can lead to serious health problems like strokes, chest pain, and heart attacks. Fortunately, there are natural ways to reduce your cholesterol levels. Today, we have 10 beneficial foods which will help you to lower your cholesterol

Ten Superfoods to Reduce Cholesterol

1. Almonds

Almonds are packed with fiber, polyunsaturated fats, and monounsaturated fats, all of which have the ability to increase the good HDL cholesterol and lower the bad LDL cholesterol.

According to a 2011 study, eating 3 almonds or other nuts on a daily basis can lower the bad cholesterol levels by 3-19%. Moreover, another study published by the Journal of American Heart Association, proved that the regular consumption of almonds can be a simple, but effective method to prevent cardio-metabolic diseases.

Eat a handful of these nuts combined with cereal or yogurt, and let this become your favorite healthy meal. Walnuts and flaxseeds are also extremely effective for lowering high cholesterol levels.

2. Oatmeal

Oatmeal has high content of soluble fibers, so having this for breakfast is an easy and effective way to reduce your high cholesterol. The fibers found in oatmeal can reduce the absorption of cholesterol in the bloodstream.

The regular consumption of oats is associated with reduced risk of cardiovascular disease and type 2 diabetes. You can add oatmeal in your baked goods or in you smoothies as well.

3. Salmon

Salmon contain DHA and EPA omega-3 fatty acids which have the ability to prevent high cholesterol levels. It can increase the good cholesterol and reduce triglycerides, which in turn reduces the risk of heart disease.

You should consume at least two servings of grilled or baked salmon per week. If you consider taking fish oil supplements, make sure to consult your doctor first.

4. Orange Juice

According to a study published by the American Society for Clinical Nutrition, orange juice is very effective for improving the levels of blood lipid in people who suffer from hypercholesterolemia due to its rich content of vitamin C, folate, and flavonoids like hesperidin. It is recommended to consume 2-3 cups of orange juice. You can also consume a few oranges a day.

5. Green Tea

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Drinking a few cups of green tea a day is the easiest way to lower the total and bad cholesterol. According to a study published by the American Journal of Clinical Nutrition, green tea can reduce bad cholesterol levels and fasting serum total in adults.

This tea contains compounds which can prevent the absorption of cholesterol in the digestive tract and help the excretion of it. What is more, green tea can prevent buildup of plaque in the arteries, and lower the risk of stroke and heart attack.

You should consume 3-4 cups of green tea a day, either hot or iced. If you want to take supplements, make sure to consult your doctor first.

6. Soybeans and Soy Products

Soybeans and soy products have plant-based protein which is very beneficial in the case of high cholesterol levels. Soy is rich in vitamins, minerals, fiber, protein, polyunsaturated fats, and low in saturated fats.

A 2011 study showed that consuming 15-30 grams (1-2 servings) of soy protein a day can reduce your risk of heart disease. You should consume more soybean, soy flour, tofu, edamame, and enriched soy milk if you want to reduce your cholesterol levels.

7. Avocados

Avocado have rich content of monounsaturated fats which can lower the LDL cholesterol in overweight or obese people and increase the levels of HLD (good cholesterol).

Avocados are rich in protein, fiber, B-complex vitamins, vitamin K, and some minerals that are extremely beneficial for your health. It is recommended to consume one avocado a day. You can eat avocado slices as a side dish or add it to salads or sandwiches.

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8. Olive Oil

Olive oil is rich in monounsaturated fat that can reduce LDL cholesterol, thus reducing the risk of heart disease and stroke. Moreover, olive oil is a great source of vitamin E, which is essential for the good condition of your overall health, including the heart.

You should take 2 tablespoons of extra-virgin olive oil a day. You can use it to make salad dressings, or as a dip for bread. However, make sure not to use it excessively because this oil is high in calories.

9. Dark Chocolate

Dark chocolate is another beneficial food for reducing the LDL cholesterol levels and increasing the HDL cholesterol. A 2013 study proved that dark chocolate contains theobromine, a component that has the ability to increase the HDL cholesterol.

Dark chocolate is a great source of flavonoids and antioxidants which can prevent blood platelets from sticking together, and prevent clogged arteries. This will lower the risk of heart attacks and strokes.  You should consume 1-2 small pieces of dark chocolate, but make sure it is at least 60% cocoa.

10. Garlic

Garlic has the ability to lower cholesterol and blood pressure as well. It can prevent blood clots and heart disease.

According to the National Institute of Integrative Medicine, the pharmaceutical cholesterol and blood pressure-lowering medications should be replaced with garlic extract.

It is recommended to consume 2-3 cloves on an empty stomach every day. You can use fresh garlic in salad dressings, soups, and stews. If you want to take garlic supplements, make sure to consult your doctor for the proper dosage.

Additional Tips

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• Avoid or reduce the consumption of alcohol
• Follow a diet low in saturated fats
• Quit smoking
• Avoid processed foods, dairy products, egg yolks, red meat and other foods which contribute to bad cholesterol
• Avoid excessive processed sugars and carbohydrates, fatty or fried foods
• Make sure to exercise at least half an hour, 5 days a week
• Keep a healthy weight

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Are you trying desperately to shed those extra pounds? Looking up new diet plans to stay healthier? Well, you might have heard of the Paleo diet plan. This plan has been in the news for quite a few years now and has been supported by many researchers and claimed it to be one of the best diet plans out there.

The Paleo diet plan basically involves consuming the food items which were available to cavemen and helps then sustain a healthy and prolonged life. This diet mainly avoids processed foods which are loaded with carbs and fats. It leads to a better body composition and an improved metabolic function.

One Week Paleo Meal Plan – Sample

One of the most difficult tasks that a person faces when starting a diet is making up a diet chart. To successfully embark on a diet plan, it is essential that you make a proper chart which you are bound to follow.

Below is a sample Paleo diet plan for one week, which you can adopt and make certain variations as per your requirements.

Monday

1. Breakfast: 2 eggs and a few grapes.
2. Lunch: Salad with olive oil, lemon dressing and roasted cauliflower.
3. Dinner: Grilled steak with baked asparagus.

Tuesday

1. Breakfast: Fruits and 3 slices of bacon.
2. Lunch: Salad and basic avocado dressing along with sirloin strips.
3. Dinner: Bacon wrapped chicken with sweet potato.

Wednesday

1. Breakfast: 2 eggs with an apple.
2. Lunch: Chicken breast with boiled potatoes.
3. Dinner: Cauliflower mash with meatballs.

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Thursday

1. Breakfast: A smoothie made from your favourite fruits.
2. Lunch: Chicken wraps.
3. Dinner: Spaghetti Bolognese with squash.

Friday

1. Breakfast: Muffins made out of carrots.
2. Lunch: A salad of your choice.
3. Dinner: Grilled chicken.

Saturday

1. Breakfast: Fruits and a few slices of bacon.
2. Lunch: Beef and stir fried veggies.
3. Dinner: Spiced pork with veggies of your choice.

Sunday

1. Breakfast: 2 eggs.
2. Lunch: Wraps.
3. Dinner: Buffalo burgers.

Thus, the paleo diet plan is certainly something you should look into and with this meal plan you are bound to shed those pounds and embark on a healthy lifestyle.

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Foods To Avoid When On A Paleo Diet Plan

There are certain foods that you need to avoid when on the paleo diet. These are absolutely off limits and are mainly considered as processed food. You have to understand that it is an entire lifestyle of a caveman that you are adopting.

Listed below are the food items you have to avoid:

• Processed sugar other than honey, maple syrup or sugar made out of coconut.
• Vegetable oil, soya bean oil, corn oil, or any kind of vegetable seed oil.
• Grains which include wheat, rice, corn, etc. This also includes bread, pasta, cereal, cookies, etc.
• Dairy products which are processed.
• Beans and legumes.
• Any and all kind of junk foods like burger, soda, pizza, etc.
• Alcohol and quinoa.

The Foods That You Should Have

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The foods that should absolutely be included in the paleo diet plan are as below:

• Vegetables should be absolutely included. However, do not indulge much on potato, butternut squash, turnips, yams, etc.
• Fruits which include berries, coconut, olives. Do not over indulge on bananas, mangos, pineapple, and also, limit your intake of nuts and seeds.
• Any kind of meat can be included under this diet which also includes organs meat.
• Green beans and peas, despite being a part of legume, can be included in this diet.
• Oil like ghee, coconut oil, olive oil, palm oil, butter, avocado oil, duck fat can be included.
• Fish is another important aspect of this diet. You can also include other seafood.
• You can also include eggs, spices, and beverages like tea and coffee.

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As you all probably know vegetables are an extremely important part of your meal if you are trying to lead a healthy life. This is mainly because they are filled with minerals and vitamins but are low in calories, so are ideal for a low carb diet.Today we present to you a list of 7 low carb vegetables that you must include in your healthy food regime.

7 Healthy Low Carb Vegetables

1.Asparagus

Asparagus is a spring vegetable that is rich in vitamin C, vitamin K, folate, fiber and carotene antioxidants. Also, compared to other vegetables, asparagus is very high in protein. It contains 2g of carbs per 100g.

2.Broccoli

This vegetable contains 4g of carbs per serving. Broccoli is extremely rich in vitamin C and vitamin K, it helps prevent cancer and it reduces insulin resistance.

3.Cauliflower

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Cauliflower is a vegetable used all around the world in different and delicious dishes. It is filled with folate, vitamin C and vitamin K and contains 5g of carbs per 100g.

4.Mushrooms

Technically speaking mushrooms are not plants. However, very often edible mushrooms are categorized as vegetables. They contain certain amounts of potassium, are high in vitamin B, contain 3g of carb per 100g and most importantly, they are quite delicious.

5.Onions

Onions, as you might know, add specific and powerful taste to recipes and dishes. They contain 9g of carbs per 100g and are rich in antioxidants, fiber and some anti-inflammatory compounds.

6.Tomatoes

The most famous vegetable in the world – the tomatoes, are high in potassium and vitamin C. They contain 4g of carbs per serving.

7.Brussels – Sprouts

These tiny vegetables, related to broccoli and kale, are highly nutritious and contain 7g of carbs per 100g. They are high in vitamin C and vitamin K and also contain many beneficial plant compounds.

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