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Reducing cholesterol: antioxidants in your diet REDUCING CHOLESTEROL: ANTIOXIDANTS IN YOUR DIET
This is an extremely important component of protecting yourself against heart disease. We have always known that people who eat lots of fruit and vegetables are healthier and live longer than those who don't; now scientific research is discovering the reasons why. You may remember that cholesterol itself is not much of a problem to your health, rather it is oxidized (damaged by free radicals) cholesterol that causes all the damage to your artery walls. If you don't get enough antioxidants in your diet, there will be a lot of free radicals in your body, causing harm to your cell membranes, DNA, artery walls, and the various fats in your bloodstream. Antioxidants help to counteract the damaging effects of free radicals in our body. Free radicals occur naturally in our body, but toxins in our environment greatly increase the amount of these damaging substances.
Antioxidants found in foods, vitamins and minerals
A large Harvard University study in the USA of men and women found that people who eat eight or more servings of vegetables and fruit per day have a 20 percent lower chance of suffering heart disease than those who eat less than three servings. This study showed that every little bit helps, because for every one serving of fruit or vegetables per day, the risk of heart disease dropped by four percent!
It is important to eat as wide a variety of fruits and vegetables as possible, as they each have their own unique benefits. Try to include as many different coloured fruits and vegetables as possible; make sure you include some leafy vegetables, some stem vegetables and some root vegetables. Consuming one raw vegetable salad each day is essential; many vital nutrients are destroyed by cooking.
Consuming plenty of plant foods will lower your blood C-reactive protein level. People who are fit, not overweight and eat plenty of fruits and vegetables have lower blood levels of this substance.
The power of juicing
One easy way to include more fruit and vegetables in your diet is through raw vegetable juicing. You will need to use a juice extractor and consume the juice as soon after making it as possible, as valuable nutrients are lost quickly once the juice has been made. Store bought vegetable juices in glass bottles or cartons are not a substitute because they are not raw juices. Fruit juices should be avoided, as they are far too high in sugar. You should be predominantly juicing vegetables, with a little fruit thrown in to improve the taste. Juicing vegetables breaks down the fibrous components and makes the nutrients present much easier to digest and more available to the body. There is very little effort required by your body to obtain the goodness in the vegetables. Unfortunately, with all the chemicals and stress we are exposed to these days, an average intake of fruits and vegetables is not enough to protect us from disease; juicing is essential! Juices are rich in so many essential nutrients, including vitamin C, beta-carotene, folic acid, ? vitamins, vitamin K, potassium and magnesium. There really is no excuse not to consume them regularly.
Blueberries fight cholesterol
Researchers have discovered that the compound pterostilbene, found in blueberries works as effectively for lowering LDL "bad" cholesterol as the cholesterol lowering drug ciprofibrate. Ciprofibrate is in the class of cholesterol lowering drugs called fibrates; it is effective for lowering cholesterol but causes muscle pain and nausea in some people. Pterostilbene stimulates a receptor protein in liver cells which is responsible for lowering cholesterol and other blood fats. Blueberries do not cause any side effects, are delicious, high in fibre and help to protect your heart.
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