you keep your weight under control, and get regular exercise. Excess weight boosts LDL, while inactivity depresses HDL. Losing weight if needed and exercising more reverse these trends.
Putting it all together
When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods that fight high cholesterol in different ways should work better than focusing on one or two foods.
That approach has been tested by Dr. David Jenkins of St. Michael's Hospital in Toronto and his colleagues. In a series of studies, their largely vegetarian "dietary portfolio of cholesterol-lowering foods" substantially lowered LDL, triglycerides, and blood pressure.
The portfolio included:
These were added to a diet with plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants.
Shifting to a cholesterol-lowering diet takes more work than popping a daily cholesterol-lowering drug, such as a statin. It means expanding the variety of foods you put in your shopping cart and getting used to new textures and flavors. But it's a natural way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins.
Just as important, a diet that is heavy in fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It's good for bones, digestive health, vision, and even mental health. That's a portfolio worth protecting.
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2014년 12월 25일 목요일
Harvard Health Publications Focus on Cholesterol: Part 1
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