Cholesterol, being blamed responsible for heart disease with premature death in many cases, has got 2 seemingly ‘schizophrenic’ characteristics: HDL (‘good’ cholesterol) to support healthy cell membranes and to produce bile for detoxifying our body. As well as LDL (‘bad’ cholesterol) endangering our heart with blockage of the arteries leading potentially to stroke. Fortunately yet, nature offers us nutrition-related ways out of this vicious cycle. Scientifically validated. Read on to learn more about.
THE PHILOSOPHY BEHIND
The U.S. is foremost in conventional medicine worldwide, with – inter alia -
Still – according to statistics of the World Health Organization (WHO) – more than 80% of non-age-related premature deaths are the consequence of unsolved (‘chronic’) health issues. With heart failure on top of the list. As confirmed also by the U.S. governmental Centers for Disease Control and Prevention (CDC).
One of the major causes behind of this mostly preventable vicious cycle of heart-related mortality is cholesterol - ?
Basically, cholesterol is a profound module for our health and existence. As it is organically produced as a natural waxy and fat-like substance by an enzyme naturally in our body to support healthy cell membranes and to produce bile for detoxifying our body.
Composed of high-density lipoprotein/HDL (so called ‘good’ cholesterol) and low-density lipoprotein/LDL (‘bad cholesterol’). However, while ‘bad’ cholesterol our body does not need for its regular functioning, it endangers our heart. Other than HDL which delivers LDL to the liver to be removed from the body. In fact, a heart attack is signaling too high total cholesterol in the blood and lack of healthy balance between HDL/LDL.
In statistical terms: going by the fact that heart failure potentially leading to premature mortality comes usually later in life, recommended limits for adults are, according to the U.S. governmental National Heart, Lung, and Blood Institute:
Fortunately yet, there are many types of natural
CHOLESTEROL-FRIENDLY FOODS – SCIENTIFICALLY VALIDATED
to manage cholesterol for healthy and long life. Inter alia,…
According to research at, inter alia,
- University of Reading in Reading, UK
- Fondazione Edmund Mach in San Michele all’Adige, Italy,
2 apples a day may well decrease not only total cholesterol but LDL in particular. Based on the fact that in average, one apple may include 3-7 grams of dietary fiber.
As a cruciferous green leafy (cruciferous) vegetable may prevent heart disease by lowering artery-blocking cholesterol in blood.
According to research at, inter alia, Vanderbilt University School of Medicine in Nashville, TN. Scientifically verified also at the Western Regional Research Center of USDA-ARS in Albany, New York.
Based on its high content of fiber, these vegetables are not only beneficial for managing cholesterol but they also cut down the risk of heart disease and stroke.
According to the American Heart Association (AHA).
(“lady’s fingers” – as folk saying goes) can help lowering cholesterol because of the gel mucilage it contains and which also helps cholesterol leaving our body through stool.
Based on research at Wollega University in Addis Ababa, Ethiopia.
like peas/lentils/beans/chickpeas not only can lower the heart-harming LDL cholesterol,. Their contents of, inter alia, protein, fiber and antioxidant polyphenols are beneficial for health in general and heart health in particular.
Based on research at, inter alia, the University of Toronto and St. Michael’s Hospital, both in Toronto, Canada.
In more detail:
like black beans, navy beans and kidney beans, being very high in plant proteins and fiber, as well as minerals and vitamin B-complex, can decrease cholesterol. According to scientific findings at, inter alia, St. Michael’s Hospital in Toronto, Canada.
just as related products like soy yogurt/soy milk/tofu have cholesterol-lowering power, as soy protein can reduce LDL cholesterol considerably just by intake of 25 grams of soy protein daily over 6 weeks.
Scientifically verified at, inter alia, the University of Toronto in Toronto, Canada.
because of its very high fiber content. Based on research at Pennsylvania State University and the University of South Australia in Adelaide.
According to research at Shahid Beheshti University of Medical Sciences in Tehran & Tabriz University of Medical lentils cut down ‘bad’ LDL cholesterol by more than 10%.
In this context we may also see
Because of its high content of soluble fiber in oats for cholesterol management.
Additional to its cardiovascular benefit.
Based on research at, inter alia, the University of Kentucky in Lexington, KY, and the City University of New York.
According to the National Diabetes, Obesity, and Cholesterol Foundation (N-DOC) in New Delhi, India, consuming 70 grams of oats per day may decrease LDL cholesterol by more than 10% per month.
Another grain rich in dietary fiber (with special reference to beta-glucan, as in oats) and of relevance for cutting down LDL cholesterol is
Additional to the fact that barley is benefitting the heart in general.
As based on research at, inter alia, the
- University of Louisville in Louisville, KY
- The Czech Academy of Sciences in Prague, Czech Republic
- University of Ottawa in Canada’s capital Ottawa
is another excellent candidate of nature’s family, with just one cup containing almost 5 grams of dietary fiber, lowering total cholesterol and especially LDL.
Additionally, since kale is also rich in antioxidants, it is of great benefit for the heart.
Based on research at, inter alia, the University of Warwick in Coventry, UK.
Extra virgin olive oil as a source of monounsaturated fatty acids – with special reference to the heart-healthy Mediterranean diet - may well relieve inflammation und reduce LDL (‘bad’) cholesterol by enhancing HDL (‘good’) cholesterol.
Besides of its cardiovascular benefit in general.
Based on research at, inter alia, Institut Municipal d’Investigacio Medica (IMIM) in Barcelona, Spain, and the Instituto Superiore di Sanita in Rome, Italy.
As nuts (like peanuts/pistachios/almonds/pecans/hazelnuts/walnuts/brazil nuts/cashews) are not only rich in vitamins/minerals/fiber/protein/antioxidants but also in unsaturated fats.
With the benefit of cutting down LDL cholesterol, especially when replacing saturated fats in diet. Additionally, they are rich in fiber to ward off cholesterol and help to excrete it from our body.
Additionally to the fact that (all) nuts are basically beneficial for heart health.
According to, inter alia, the American Heart Association.
Just let’s focus on 2 different types in more detail as scientifically verified: almonds and walnuts:
containing B & E vitamins as well as minerals. According to renowned Linus Pauling Institute in Oregon, named after 2 times Nobel Prize laureate in medicine and founder of Orthomolecular Medicine, Dr. Linus Pauling.
Scientifically verified also at Tufts University in Boston, MA.
being rich in omegoa-3 fatty acids, not only improve blood vessel function but reduce inflammation as well. According to research at, inter alia, Loma Linda University, California, and Harvard University.
Even more. Based on a meta-analysis of 26 clinical trials, consuming walnuts regularly can may reduce total cholesterol by 3.25% and ‘bad’ LDL cholesterol by 3.73%, according to the American Society for Nutrition in Rockville, MD
In general, according to research at Pennsylvania State University in Philadelphia, PA, and the University of Gulph in Guelph/Ontario, Canada, nuts can reduce cholesterol in blood by 6%.
Another most valuable natural food to reduce ‘bad’ (LDL) cholesterol - without lowering the ‘good’ HDL cholesterol - are
Not only this. Since avocados are loaded with heart-healthy nutrients, with special reference to monounsaturated fats (in fact, one cup/150 grams of avocados contain almost 15 grams of monounsaturated fats), they also reduce the risk of heart disease and stroke considerably.
According to research at, inter alia, Pennsylvania State University in University Park, PA, and the University of South Australia in Adelaide, Australia.
As a rich source of omega-3 fats like salmon/sardines/mackerel it may support HDL’s activity in the body by reducing the formation of cholesterol crystals in the arteries.
With special reference to the omega-3 type eicosapentaenoic acid (EPA) which also reduces level of triglycerides (a fat entering the blood after meal), preventing atherosclerosis. Accordingly, it is very beneficial for our heart in general.
Based on research at, inter alia, Harvard Medical School in Boston, MA.
rich in potassium and magnesium, as well as vitamins A, C and B-complex, proven to reduce cholesterol. According to, inter alia, The U.S. Department of Agriculture, as well as Health and Human Services.
On the other hand, when drinking 3 eight-ounce glasses of (unsweetened)
per day may raise the ‘good’ HDL cholesterol in blood by 10% - thus reducing heart disease risk by some 40%.
Based on research at, inter alia, the University of Sranton in Sranton, PA.
Also, a study from the Islamic Azad University in Tehran and Isfahan University of Medical Sciences in Isfahan – both Iran – recommends
for a variety of health benefits (such as improving skin health, promoting healthy digestion, reducing blood sugar and blood pressure, losing weight, treating wounds and relieving congestion) – but also for lowering cholesterol.
IN A NUTSHELL
Cholesterol, being blamed responsible for heart disease with premature death in many cases, has got 2 seemingly ‘schizophrenic’ characteristics: HDL (‘good’ cholesterol) to support healthy cell membranes and to produce bile for detoxifying our body. As well as LDL (‘bad’ cholesterol) endangering our heart with blockage of the arteries leading potentially to stroke. Fortunately yet, nature offers us nutrition-related ways out of this vicious cycle. Scientifically validated.
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