In the last few months more than a few friends have been told by their doctors that they have elevated cholesterol and if they want to avoid medication and significant health challenges (strokes, heart attacks, narrowing of the arteries and angina) it’s time to embark on dietary changes—now! The exciting part is that the changes are not ominous but rather a tweaking of diets already on the right path.
THE FOODS – A study from Rochester, Minnesota’s Mayo Clinic identified the importance of diet in lowering cholesterol. It identified the Top 5 Foods capable of lowering cholesterol and protecting heart and vascular health. So stock up on these cholesterol fighters. Bon Appetit!
- Oatmeal and oat bran
- Fish and omega 3 fatty acids – ( especially salmon, halibut, albacore, tuna, mackerel, sardines and lake trout)
- Walnuts, almonds and other nuts
- Olive oil
- All fruits and veggies – recommended 20 – 35 grams per day
THE JUICES – Juices are my go-to to pack a BIG nutrition punch and the daily quota of goodness in a glass. They are easy on the digestive system and provide abundant energy while supporting a multitude of health issues. Here are 8 juice recipes that aid in reducing blood cholesterol levels. If you haven’t already invested in a juicer do it now. I have a moderately priced Breville Fountain that has been used constantly for 3 years. I love it. It’s worth taking a look at.
Wake me UP and reduce my cholesterol (complex taste blasts cholesterol) – 2 apples, 3 carrots, 3 stalks celery, 1 inch ginger root, 2 lemons peeled, 2 pears, 2 thumbs turmeric root
Beet a retreat cholesterol (sweet with a little tang) – 2 apples, 1 beet, 6 carrots, 1 thumb ginger, ½ lemon peeled
In a Heart Beet (sweet with a splash of fresh citrus) – 1 green apple, 1 beet root, 6 carrots, I lemon, 2 oranges peeled
For the GREENies (the green taste isn’t for everyone but if it’s yours this is great for cholesterol busting, increased energy and radiant skin) – 4 green apples, 3 stalks celery, 2 kale leaves, 1 lemon peeled, 4 cups spinach
Summer breeze (this can be blended vs juiced-add water or coconut juice for drinkable consistency) – 3 stalks basil, 2 cups blueberries, pinch cayenne, 1 lime peeled, 5 cups water melon
Rainbow (gives skin a radiant glow while helping to reduce cholesterol) – 1 apple, 5 carrots, 1 cucumber, 1 thumb ginger, 1 lemon peeled, 1 pear, 2 handfuls of spinach
Purple passion (an acquired taste my husbandf calls is zippy) – 4 apples, ¼ head red cabbage, 1 lime peeled
ABC (super simple a little on the sweet side) – 2 apples, 1 beet root, 6 carrots.
Lemon Essence (lemon and ginger cuts sweetness of carrots and apple) – 1 apple, 8 carrots, 1 thumb ginger root, 1 lemon peeled.
A simple change like incorporating fresh juice into the diet can greatly improve overall health and lower cholesterol levels. Almost all fruits and vegetables contain soluble fiber that absorbs dietary cholesterol – use liberally. Drink up! Cheers Sisters!