| Close to 107 million U.S. adults have | | | | resveratrol, the antioxidant found in grapes |
| cholesterol levels of 200 mg/dL or | | | | and red wine). This compound has |
| higher, a level that the American Heart | | | | effectively lowered cholesterol levels |
| Association says increases the risk of | | | | in animal studies. 5. Salmon This |
| heart disease and stroke. At least 12 | | | | fish is a particularly good source of omega-3 |
| million of these people are taking statin | | | | fatty acids, which are known to lower |
| drugs to lower their cholesterol levels, | | | | LDL cholesterol while raising the good |
| but there are more natural options out | | | | (HDL) kind. |
| there. According to the American Heart | | | | 6. Garlic Numerous studies have |
| Association, "You can reduce cholesterol | | | | demonstrated that eating garlic regularly |
| in your blood by eating healthful foods, | | | | reduces LDL cholesterol and raises HDL |
| losing weight if you need to and | | | | levels. 7. Avocado Avocados are |
| exercising." What follows is a listing | | | | rich in oleic acid, a monounsaturated fat |
| of the most potent foods to add to your diet | | | | known to help lower cholesterol. In |
| if you want to fight high cholesterol | | | | fact, one study found that people with |
| and drive your levels down using your | | | | moderately high cholesterol levels who ate a |
| diet as a primary tool. | | | | diet high in avocados for one week had |
| 1. Shitake Mushrooms | | | | significant drops in total and LDL |
| The active component in shitake | | | | cholesterol levels, and an 11 percent |
| mushrooms--eritadenine--has been found | | | | increase in the good HDL |
| to lower cholesterol levels in animal | | | | cholesterol. 8. Black Beans Black |
| studies. The more eritadenine the | | | | beans and other legumes are high in dietary |
| animals received, the more their | | | | fiber, which is an excellent cholesterol |
| cholesterol levels dropped. 2. | | | | fighter. 9. Apples Rich in both |
| Walnuts A study in the April 2004 issue | | | | pectin and fiber, along with powerful |
| of Circulation found that when walnuts | | | | antioxidants, including quercetin, |
| were substituted for about one-third of | | | | catechin, phloridzin and chlorogenic |
| the calories supplied by olives and | | | | acid, apples help lower bad cholesterol |
| other monounsaturated fats in the | | | | while raising the good kind. 10. |
| Mediterranean diet, total cholesterol | | | | Dark Green, Leafy Vegetables According |
| and LDL (bad) cholesterol were reduced. | | | | to the National Heart, Lung and Blood |
| Walnuts contain the beneficial omega-3 | | | | Institute's Family Heart Study, |
| fatty acids, which are known to be | | | | participants who ate four or more servings |
| excellent for the heart. 3. Uncooked | | | | of fruits and vegetables a day had |
| Soy A new study found that eating two | | | | significantly lower levels of LDL |
| servings of soy protein a day can lower | | | | cholesterol than those who ate fewer |
| cholesterol by up to 9 percent--but it must | | | | servings. Among the most powerful |
| be uncooked to have benefit. "Soy | | | | veggies are the dark green, leafy variety, |
| protein increases the activity of | | | | such as spinach, kale, collard greens |
| low-density lipoprotein receptors primarily | | | | and Swiss chard. This article was |
| on the liver that clears it from the | | | | provided by the world's #1 most popular and |
| body. Eating soy protein increases the | | | | trusted holistic living e-newsletter -- FREE |
| activity of these enzymes that break down the | | | | to you right now at The old way of thinking: |
| cholesterol," said study author James | | | | "holistic living" pertains only to personal |
| Anderson, a scientist at the University | | | | health. The new way of thinking: "holistic |
| of Kentucky in Lexington. Good soy | | | | living" means prevention of the negative and |
| sources would be edamame or soy nuts. | | | | adherence to the positive in all SIX |
| "Soy-fortified muffins, cereals or | | | | practical areas of life: relationships, |
| nutritional bars in which the soy | | | | finances, career, home environment, safety |
| protein was baked at high temperatures | | | | and health. With the e-newsletter, you will |
| do not provide the benefit," Anderson | | | | get holistic wisdom from the world's top |
| said. 4. Blueberries Researchers | | | | experts in all six of these areas -- |
| with the U.S. Department of Agriculture have | | | | completely FREE with a simple sign-up (and a |
| identified an antioxidant in blueberries | | | | guaranteed no-spam policy! |
| called pterostilbene (it's similar to | | | | |