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Food Cures: 10 Foods To Lower Cholesterol Level

Food Cures: 10 Foods To Lower Cholesterol Level

According to the American Heart Association, heart disease is the leading cause of death in the United States. And it’s out modern lives that have led to this staggering statistic.

Americans are less physically active than ever before, and we have more access to fattier — think fast — food than ever before. This combination of a sedentary lifestyle and poor diet can lead to high cholesterol and increase the risk of heart attack and stroke.

The good news, though, is that high cholesterol can be preventable and reversible with proper diet and exercise.

What Is Cholesterol?

Cholesterol in and of itself isn’t bad — in fact, our bodies need it for proper functioning. The problems arise when the ratio of good to bad cholesterol is off, and our bodies begin to build plaque inside our arteries.

When we refer to cholesterol, we are actually referring to the conveyance mechanism that moves cholesterol through our blood stream. This mechanism is made of lipoproteins that bond to cholesterol and move it around our bodies.

HDL, the good cholesterol, cleans arteries of excess cholesterol while LDL, the bad cholesterol, can cause plaque buildup. This plaque buildup, called atherosclerosis, reduces blood flow and may cause heart attack or stroke.

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Foods That Lower Cholesterol

As much as poor diet can contribute to high cholesterol and increase the risk of heart attack and stroke, a proper diet rich in certain cholesterol-lowering foods can reduce the risk of heart attack and stroke.

It’s as easy as switching out unhealthy ingredients in recipes and Incorporating these 10 foods into your diet for good heart health:

1. Oily Fish

While the term “oily fish” may sound counterproductive in reducing plaque in our bloodstreams, fish like salmon are low in saturated fat and high in omega-3s. These fatty acids are actually good for your heart.

Omega-3s help reduce inflammation and lower triglycerides. Adults should have two 3.5 ounce servings per week for optimal benefit.

salmon

    2. Nuts And Seeds

    Walnuts, almonds and flax seeds also contain omega-3 fatty acids. One ounce of nuts or seeds per day will provide many health benefits.

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    Not only will they help reduce inflammation, but they may help you maintain a healthier weight and reduce the risk of type 2 diabetes. Try to get 1 ounce of nuts or seeds at least five times a week.

    3. Oatmeal And High Fiber Foods

    Soluble fiber found in oatmeal, beans and prunes helps to reduce the amount of cholesterol that is absorbed into your blood. Just 1.5 cups of oatmeal for breakfast is a great way to get the daily recommended amount of fiber into your diet.

    You can also add oatmeal into your baking by making oat flour. Simply grind the oats in a food processor and you have a high fiber flour than can be used in place of wheat flour.

    4. Avocados

    Avocados are a good source of another heart-healthy fatty acid known as MUFAs, or  Monounsaturated Fatty Acids, and they help lower levels of LDL — the bad cholesterol. Add some slices of avocado to your salad or try this guacamole recipe.

    Just make sure you aren’t eating greasy chips with your dip. Use fresh veggies instead.  Stick to half an avocado per day though, because they are calorie dense.

    5. Olive Oil

    Olive oil has antioxidant properties and is good source of MUFAs. Two tablespoons per day are recommended, and they can be added into your diet via salad dressings or as replacement for butter or margarine.

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    For a double dose of MUFAs, try this creamy salad dressing made with avocados and olive oil.

    6. Oranges

    Oranges contain pectin, which is a fiber that helps reduce cholesterol. The potassium in oranges may also help lower blood pressure by offsetting salt intake.

    If you are going to get your daily dose of orange in juice form, make sure to select high pulp content because pectin is found in the pulp. Aim for one orange a day to get optimal benefits.

    7. Alcohol

    The right kinds of alcohol in moderation have been known to increase HDL — the good cholesterol — which helps clean plaque from your arteries. Red wine in particular offers heart-health benefits because it contains the antioxidant, resveratrol.

    Limit yourself to one glass a day, though, and choose healthier cocktails when it comes to your alcohol consumption. Making a red wine Sangria with high fiber fruits such as apples and oranges will give you the combined benefit of both alcohol and fiber.

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    kale

      8. Kale

      Kale is a heart-healthy super food. It has antioxidants, fiber and omega-3s which are all good for lowering cholesterol. Kale also contains glucoraphanin, which helps keep plaque from building up on your arterial walls.

      Making kale chips is a fun way to incorporate this plant into your diet. Not only will you get the benefits of eating kale, but it will keep you from snacking on a less healthy food. Find other recipes that will enable you to work one to two cups into your diet several times a week.

      9. Pomegranate

      Antioxidants fight a process called oxidation. Oxidation of LDL is what starts the plaque buildup inside arteries. The polyphenol antioxidants in pomegranate are unique because not only do they prevent plaque from forming, but they can also help clear plaque that has already formed.

      Pom Wonderful is a company that makes it very convenient to get pomegranate in either fresh fruit or juice form, and eight ounces a day is recommended.

      10. Green Tea

      Green tea is rich in an antioxidants called catechins — which have been shown in clinical studies to not only lower cholesterol but to help reduce body fat as well. Black tea also has catechins but has more caffeine than green tea.

      So try swapping out your morning coffee for a black tea, and sipping on green tea instead of soda in the afternoon. Having several cups a day will reap the most benefit.

      Eating foods that fight inflammation, prevent or reduce oxidation, clean your bloodstream and reduce the amount of cholesterol that can build in your arteries will greatly increase your heart health and decrease your chance for heart disease.

      Even if you have already have high cholesterol, adding these foods to your diet can reverse the process and get you on the right track. It’s never too late to be good to your heart.

      More by this author

      Anum Yoon

      Writer & Journalist

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      Published on November 14, 2018

      Why You Suffer from Constant Fatigue and How to Deal with It

      Why You Suffer from Constant Fatigue and How to Deal with It

      With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

      For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

      In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

      Why Am I Feeling Fatigued?

      Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

      It can affect anyone, and most adults will experience fatigue at some point in their life. 

      For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

      Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation. 

      Symptoms of Fatigue

      Fatigue can cause a vast range of physical, mental and emotional symptoms including:

      • chronic tiredness, exhaustion or sleepiness
      • mental blocks
      • lack of motivation
      • headache
      • dizziness
      • muscle weakness
      • slowed reflexes and responses
      • impaired decision-making and judgement
      • moodiness, such as irritability
      • impaired hand-to-eye coordination
      • reduced immune system function
      • blurry vision
      • short-term memory problems
      • poor concentration
      • reduced ability to pay attention to the situation at hand

      Causes of Fatigue

      The wide range of causes that can trigger fatigue include:

      • Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
      • Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.  Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
      • Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
      • Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

      Fatigue can also be caused by a number of factors working in combination.

      Medical Causes of Fatigue

      If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

      Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:

      Anemia

      Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

      Having anemia may make you feel tired and weak.

      There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

      Chronic Fatigue Syndrome (CFS)

      Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.

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      This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

      Diabetes

      Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

      Sleep Apnea

      Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

      Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

      Thyroid disease

      An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

      Common lifestyle factors that can cause fatigue include:

      • Lack of sleep
      • Too much sleep 
      • Alcohol and drugs 
      • Sleep disturbances 
      • Lack of regular exercise and sedentary behaviour 
      • Poor diet 

      Common workplace issues that can cause fatigue include:

      • Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
      • Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 
      • Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
      • Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

      Psychological Causes of Fatigue

      Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

      • Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
      • Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
      • Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

      How to Tackle Constant Fatigue

      Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

      1. Tell The Truth

      Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.

      To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

      Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

      The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

      One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

      • How you feel
      • What time of day it is
      • What may have contributed to your fatigue
      • How your mind and body reacts

      This analysis may help you identify, understand and then eliminate very specific causes.

      2. Reduce Your Commitments

      When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.

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      If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.

      When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  This creates more stress and can affect your decision making ability.

      Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

      3. Get Clear On Your Priorities

      If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

      Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

      If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

      Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

      Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

      4. Express More Gratitude

      Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

      It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

      Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

      5. Focus On Yourself

      Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

      There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

      But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.  Which can make us more fatigued.

      We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

      6. Set Aside Rest and Recovery Time

      Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

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      Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

      The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

      Can you free yourself up completely from work and personal obligations to just rest and recover?

      7. Take a Power Nap

      When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

      Napping can improve learning, memory and boost your energy levels quickly.

      This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

      8. Take More Exercise

      The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

      Find something that fits into your life, be that walking, going to the gym, running or swimming. 

      The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

      You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

      9. Get More Quality Sleep

      To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

      Your body needs sleep to recharge.  Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

      My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep. 

      10. Improve Your Diet

      Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

      Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

      On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.

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      To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

      Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

      Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

      11. Manage Your Stress Levels

      Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.

      When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

      Identifying the causes of stress and then tackling the problems should be a priority. 

      My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

      12. Get Hydrated

      Sometimes we can be so busy that we forget to keep ourselves fully hydrated.

      Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.

      If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.

      The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.

      The Bottom Line

      These 12 tips can help you reduce your tiredness and feeling of fatigue.  Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.

      If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.

      Featured photo credit: Annie Spratt via unsplash.com

      Reference

      [1]Oxford English Dictionary: Definition of fatigue
      [2]NHS Choices: 10 Reasons for feeling tired
      [3]Verywellhealth: What is chronic fatigue syndrome
      [4]Everyday Health: Why does type 2 diabetes make you feel tired
      [5]Mayo Clinic: Sleep apnea
      [6]Harvard Health: The lowdown on thyroid slowdown

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