How to Lower Cholesterol Naturally with Antioxidants

Cholesterol passes every day through the bloodstream without generating damage. However, when oxidized, either by heat or by the free radicals, cholesterol can become dangerous and is deposited on the artery walls.

From this point of view, the question "how to lower cholesterol naturally" has a simple answer: to reduce cholesterol levels, we have to increase the amount of antioxidants through a diet rich in fruits, vegetables and fish.

Antioxidants can neutralize free radicals, thereby reducing the risk of cardiovascular diseases. The most studied antioxidants are polyphenols (flavonoids and tannins) and vitamins.

Vitamins

Vitamin E, the main fat soluble antioxidant in the body, is the antioxidant found in highest amounts in the LDL particles which it protects from oxidation. Vitamin E is the main protector of lipids (fats). Remember, oxidized LDL is bad for the body.

Vitamin C is the main water soluble antioxidant. Although not found in LDL particles, as it is not fat soluble, vitamin C still plays an important role in preventing oxidation of LDL cholesterol.

Vitamin C is very effective to restore oxidized vitamin E back to the unoxidized state. For this reason, studies recommend that an increased intake of vitamin E to be accompanied by an increased intake of vitamin C, according to specialist advice.

In addition to its function of restoring vitamin E antioxidant role, vitamin C also eliminates many free radicals in the body produced by normal metabolic processes, thus helping to prevent cholesterol oxidation. How to lower cholesterol naturally with polyphenols

We can find polyphenols, one of the most potent antioxidants, especially in grape seeds and ... red wine.

Dr. Wayne R. Leifert and Dr. Mahinda Y. Abeywardena, from the "Commonwealth Scientific and Industrial Research Organization" in Adelaide, Australia, have assessed the ability of grape polyphenols on how to lower cholesterol naturally and protect against the occurrence of cardiovascular diseases and other inflammation based diseases.

They concluded that while the primary mechanism of action of polyphenols in grape seems to be to reduce LDL oxidation by its antioxidant properties, compounds of grape polyphenols decreased the number of blood clots, improved the heart rate and helped to avoid blood vessels shrinking.

Remember to stop at the first glass of wine and to drink it slowly, otherwise it will go straight to the liver where it will be metabolized and it will lose its beneficial effects.

To prepare a good anti-cholesterol drink, pour a cup of soy milk into the blender bowl, add two tablespoons of soaked flax seeds, and some red fruits, fresh or frozen. Mix all the ingredients.

Protein, fiber and lecithin contained in soy and flax seeds lower cholesterol levels, while the bioflavonoids contained in the red fruits help reduce the free-radicals.

Fruits and vegetables contain the main antioxidant vitamins: provitamin A, vitamin C and vitamin E.

I am a champion at eating large quantities of apples. I am glad to know that among fruits, they have the best cholesterol-lowering properties.

You have probably heard of this saying: "An apple a day (or more :)) keeps the doctor away". This is one of the reasons why.

Drink orange juice at breakfast. Freshly squeezed orange juice has a beneficial effect on the lipid balance.

I am a sucker for Raw nuts. Eating them makes how to lower cholesterol naturally a breeze because they are rich in unsaturated fats, one of the most important being Omega 3 - an Essential Fatty Acid (EFA) which lowers LDL ("bad" cholesterol).

Especially walnuts and almonds lower cholesterol production. Eat every day a handful of nuts as a dessert, instead of cookies. But do not overdo it like I do, because they are high in calories.

In case you wondered how to lower cholesterol naturally with a Mediterranean diet, a secret ingredient is Olive oil.

Monounsaturated fats are a unique type of fat found in large amounts in olive oil used in great extent in the Mediterranean diet.

Recent studies have shown that LDL cholesterol particles that contain monounsaturated fat, such as from olive oil, are more resistant to oxidation than those with high levels of polyunsaturated fat.

Numerous studies have shown that olive oil lowers LDL's values (bad cholesterol) and increase HDL (good cholesterol).

I always buy extra virgin olive oil instead of refined or pure oil. It's enough to eat two tablespoons of olive oil per day to lower cholesterol levels, significantly, in one week. You can use it both in cooking and in unprocessed food.



Did you know that corn germ oil is a highly effective natural treatment for cholesterol reduction. It contains a significant percentage of vitamin E (19% ) and has a powerful cholesterol-lowering effect, helping to maintain flexibility and elasticity of blood vessels.

Make sure you use it in its natural state, because by frying or boiling it loses its curative properties.

Paula is a Onions salads freak - I am too by association :).
One important thing you should know about onions is that they contain a powerful antioxidant called quercetin, which prevents LDL to accumulate in the arteries. In addition, onions contain sulfur compounds which increase beneficial HDL levels.

All varieties of onions are beneficial, but the red onion contains the highest levels of other antioxidants called flavonoids.

Beta-carotene is another antioxidant found in food products. Although not found in large quantities in LDL particles, beta-carotene has a demonstrated role in preventing oxidation of LDL cholesterol. Beta-carotene, like vitamin C, is a vasodilator.

Eat foods rich in beta carotene such as sweet potatoes, carrots, cocoa, lettuce, spinach, parsley, tomatoes, broccoli, asparagus and apricots.

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