5 WAYS TO LOWER YOUR CHOLESTROL

Cholesterol and Heart Disease
What’s cholesterol? It’s a type of lipid or fat. In our bodies, it travels through our blood stream in particles called lipoproteins. Low-density lipoproteins (LDL) are bad because they can lead to a buildup of plaque in arteries.

A mass of plaque can narrow your arteries and restrict blood flow – much like trying to sip juice through a clogged straw. Eventually, the plaque ruptures and a blood clot forms, cutting off the flow of blood, oxygen and nutrients to the brain.
Hello, heart attack and stroke!
High-density lipoproteins (HDL), on the other hand, are good because they pick up the LDL clogging your arteries and take it to the liver, where it’s processed and eventually excreted.

Chow Down
“Lowering your cholesterol reduces your risk of contracting heart disease and dying from a heart attack,” Brill says.
What you eat can affect the amounts of HDL and LDL flowing through your bloodstream, and Brill has a cholesterol-lowering eating plan that’s tasty and effective.
“My diet is about what you can eat – not what you can’t” she says.

1. Oatmeal
Oats are rich in beta-glucan, a soluble fiber that acts like a sponge to soak up cholesterol.
How to sneak it in: Add cinnamon or dried cranberries to your morning oatmeal for a flavor boost. Oat-bran is a highly concentrated source of beta-glucan and it’s easy to mix into homemade bread, muffin and pancake batter.

Check out these Oatmeal Chocolate Chip Cookies.
Brill’s daily Rx: 3 grams of beta-glucan, found in a half cup of dry oatmeal or oat bran.

2. Almonds
Almonds contain two powerful antioxidants – vitamin E and flavonoids – which prevent the oxidation of LDL, a precursor to plaque buildup.
How to sneak it in: Eat almonds with their skins, which pack a hefty dose of flavonoids. Stir a handful into yogurt or spread two tablespoons of almond butter on whole-wheat bread.

Make these Spiced Spanish Almonds for a snack.

Brill’s daily Rx: One ounce of dry-roasted, unsalted almonds.

3. Flaxseeds
Flaxseeds contain lignan and soluble fiber, which block the production of LDL and increase your body’s ability to get rid of cholesterol.

How to sneak it in: Eat ground flaxseeds rather than whole ones, because your body can better absorb its nutrients. Brill likes to sprinkle them into her morning oatmeal. New studies also show that whole flaxseeds are better than flaxseed oil for lowering cholesterol.

Use whole flaxseed in these Blueberry-Maple Muffins.
Brill’s daily Rx: 2 tablespoons of ground flaxseeds.

4. Garlic
Garlic impedes the liver’s ability to make cholesterol.
How to sneak it in: Chop garlic into small pieces to release its flavor. Sauté it with steamed spinach, add it to sauces and soups or purée roasted garlic with cooked potatoes and olive oil for a heart-healthy version of everybody’s favorite: mashed potatoes.

Or try this Creamy Cauliflower Puree.
Brill’s daily Rx: One clove and one Kyolic One Per Day Cardiovascular aged garlic extract supplement.

5. Phytosterol-Containing Foods
Phytosterols are a fat found in plant foods such as fruits, nuts, seeds and vegetable oils. They interfere with cholesterol absorption by blocking it from your intestinal cells.
How to sneak it in: Even a vegetarian diet provides no more than 300-400 mg of plant sterols a day, well below Brill’s recommendation.