Chia Benefits

At this point,  the medical research community has established beyond a doubt that elevated cholesterol levels are not healthy and, in fact, can be a primary cause of heart disease and other fatal illness.

Before discussing the cholesterol lowering foods and chia benefits, you should have a basic understanding of what cholesterol is.  Cholesterol consists of a group of five Lipoproteins. Of these five, two, HDL and LDL, get most of the attention of the press and medical professionals.

HDL (High Density Lipoprotein) is known as “good” cholesterol because high levels seem to guard against heart disease and low levels appear to increase the risk of heart attacks. Recently, new studies have suggested that high levels of HDL also protect against cancer.

LDL (Low Density Lipoprotein) is called the “bad” cholesterol because elevated levels will build up in the arteries and, with other substances, will form plaque that will narrow the artery, form clots and cause heart attack or stroke.

Diet is the key factor in determining cholesterol levels. If your diet has too much food that is high in saturated fats you run the risk of having elevated cholesterol levels. Generally, these foods are anything that comes from animals and animal products. Examples are:

• egg yolks
• meat
• high fat dairy products

The good news is there are also foods that can do a great deal to lower your cholesterol levels. Adding these foods to your normal diet will do wonders to help you maintain a healthy cholesterol level.

According to the Mayo Clinic, the five top cholesterol lowering foods are:

• Foods high in bran and fiber – Examples are Oatmeal, Oat bran, Kidney Beans, Pears, and Apples.
• Fish high in omega-3 fatty acids – Examples are species such as Salmon, Halibut, Herring, Trout and Mackerel (2 servings weekly).
• Hard nuts – Walnuts, almonds, hazelnuts, pecans. Eat just a handful as nuts are very high in calories. Choose the type without salt or sugar.
• Olive Oil – Especially extra-virgin olive oil (EVOO).
• Food with additional Plant Sterols or Stanols – Margarines, Orange Juice, Yogurt.

Reducing the amount of LDL cholesterol with these foods is certainly possible but, to be most effective, you should also reduce the amount of high cholesterol foods you eat as well. A diet that is balanced will provide extra years of good health.