For millions of people suffering from heart disease, the current leading cause of death worldwide, numerous studies have revealed another healthy and delicious food option for lowering the possibility of complications related to high cholesterol.

Pistachios and Sunflower seeds have been found to have the highest quantities of cholesterol lowering phytosterols (beta sitosterol) among all commonly eaten nuts and seeds.

Phytosterols, found in plants, are believed to block absorption of cholesterol in the intestine (*NLM). 3.5 ounces (2 handfuls) of pistachios contain approximately 280 milligrams of phytosterols, followed closely by sunflower seeds at 270milligrams. Consumed daily for 4 weeks, this quantity of pistachios caused a reduction in total blood cholesterol levels by 8.4%, and dropped low density lipoprotein by 11.6% (*PSU).

In addition to phytosterols, pistachios also contain the most lutein, beta carotene, gamma tocopherol, and zeaxanthin of all tree nuts. These antioxidants are being explored for their role in reducing bloodstream cholesterol and arterial plaque formation, as oxidized lipoproteins are significant contributors to these problems.

The combination of these factors combined with their impact on magnesium levels (and how it relates to cholesterol) make pistachios and sunflower seeds among the healthiest dietary options available in reducing cholesterol and increasing plant sources of vitamins and minerals.

Healthy recipes with Pistachio nuts:

• Pistachio Crusted Salmon Filet
• Pistachio Muffins
• Pistachio Rum Muffins
• Pistachio Granola
• Lemon Pistachio Pesto
• Couscous and Chickpea Salad with Pistachios
• Pistachio-Strawberry Pie
• Pistachio Salad with Cherry Vinaigrette

Recipes with sunflower seeds:

• Sunflower recipes – Sunflowernsa.com
• Sunflower seed recipes – Home Cooking at about.com

Cholesterol is a natural waxy substance that occurs throughout your body. The most abundant steroid in animal tissues, it can be found in cell walls and membranes in places like your brain and nervous system, muscle tissue, heart and circulation system, skin, liver, intestines, and more. Cholesterol is commonly used by your body in the production of hormones, vitamins, and fat digesting bile acids.

Why can cholestrol be a problem?

Excessive cholestrol in your bloodstream can build up within the arteries of your heart and circulation system. As more of this ‘plaque’ builds up, the arteries become more narrow and fragile. Narrowing reduces blood flow so the heart has to work harder, and fragile arteries with plaque buildup can rupture and form dangerous blood clots which travel throughout your system causing clogs.

How high cholesterol can be lowered naturally, and even prevented:

1. Exercise on a regular basis (especially cardio)

Physical exercise is more effective for treating and preventing heart disease and many other problems than any synthetic pharmaceutical drug on the market! Exercise causes the body to turn sugars, fats, and proteins into energy. It results in the liver producing more HDL (good cholesterol), and lowering total cholesterol. Plaque buildup in the arteries is reduced, and so is the possibility of narrow arteries, atherosclerosis, blood clots, stroke, and heart attack.

2. Increase the balance of fiber in your diet

Soluble fiber:

Binds with cholesterol and fatty acids helping remove it from the body and reduce LDL levels.

Slows digestion aiding the absorption of vitamins & minerals and controlling blood sugar.

Foods to eat for more soluble fiber include fruits, vegetables, nuts, seeds. Here is a complete list.

Insoluble fiber:

Aids in waste removal from the colon and maintaining balanced levels of acidity (pH).

Improves eating habits by adding bulk in the intestines and controlling appetite

Also helps the body control blood glucose levels.

Food sources for insoluble fiber are similar to soluble fiber, including plants and nuts. Fiber content for various foods can be found at this hospital resource page.

3. limit saturated and trans fats, increase polyunsaturated and monounsatured fats.

Saturated fats and especially trans fats (trans isomer fatty acids) have a direct correlation to increased blood cholesterol levels. Saturated fats are often found in foods also containing high dietary cholesterol, especially animal products. Trans fats are an unnatural byproduct of the modern food industry, and are found in foods containing hydrogenated and partially hydrogenated vegetable oils.

Polyunsaturated and monounsaturated fats, on the other hand, have demonstrated a positive impact on cholesterol levels in the body when substituted for saturated or trans fats. They are often found in plant sources, including nuts, seeds, and oils of avocado, canola, corn, flax, olive, peanut, safflower, sesame, soy, and sunflower.

4. Eat foods with Inositol (no-flush niacin)

Inositol is similar to the B vitamins and niacin, without the irritative skin effects of niacin flushing. It helps move lipids and fats from the liver to the intestines, where they can be further removed with the help of fiber.

Inositol can be found in many fruits and vegetable foods including bananas, brown rice, cabbage, cantalope, citrus fruits (especially oranges), legumes (beans), nuts, oats, raisins, seeds, unrefined molasses, and wheat.

5. Red Yeast Rice

Originating in the Tang Dynasty of China around 800 A.D., Red Yeast Rice contains lovastatin, and is a key component of some statin drugs made by the pharmaceutical companies. Lovastatin can reduce LDL cholesterol, increase HDL cholesterol, and activate LDL receptors. Red Yeast Rice supplements containing lovastatin have been found to efficiently reduce cholesterol levels.

Despite $280,000,000 dollars in medical health care and associated costs, the problem is much more manageable than it seems. While the problem is no secret, what many people do not know is how much diet and lifestyle influence this disease, and how easily treatable and even preventable it really is!

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The modern food industry has spawned a vast array of processed, synthesized food products which have become a regular part of our diet, and a significant part of our problem. Characteristics of a low cholesterol diet are actually very similar to those of the naturally healthy eating habits of our ancestors, and possess the following characteristics:

Balanced fat foods: Lack of artificial trans fats found in hydrogenated vegetable oils. Limited levels of saturated fats from animal sources. Balanced 1 to 1 ratio levels of Omega-3 and Omega 6 polyunsaturated fatty acids (the typical western diet is 50:1!), and mono unsaturated fats to maintain HDL and lower triglycerides.

Increased dietary fiber: Higher levels of both soluble and insoluble dietary fiber, usually found in plant sources. 20 to 25 grams daily of this digestion aiding, cholesterol lowering food is recommended, the current average diet contains far less than half that amount.

Plants!: Fruits and Vegetables contain very high amounts of essential vitamins, minerals, and dietary fiber. Many vegetables are also very low on the glycemic index. Amazing quantities of antioxidants, micro nutrients, and phytochemicals are constantly being discovered in both fruits and vegetables which have powerful positive affects on the body. The natural sugars found in fruit are also slower digesting and better alternatives than many of the refined sugars found in processed alternatives.

Leaner Meat: Red meat contains high levels of saturated fat and cholesterol. White meat and poultry (such as chicken or turkey) is very low fat, and makes an excellent alternative. Fish (when free from modern contaminants such as mercury) is among the healthiest foods which can be consumed, high in proteins and omega-3 fatty acids essential for our brains and nervous systems. It is also low in saturated fat.

Cooking Oil: While not often consumed in large quantities naturally (especially when heated – even more dangerous), healthy alternatives to conventional cooking oil include olive, almond, canola, peanut, sesame, peanut, palm, Cocoa, and others. This should always be used sparingly to avoid potentially fatal trans fatty acids as much as possible.

Natural, healthy, unprocessed food diets not only help treatment and prevention of cardiovascular complications over the course of a lifetime, they are often much better tasting than refined, factory produced alternatives. As your body grows accustomed to them, you gain the ability to appreciate the natural tastes found in the foods much more than the overpowering chemicals labeled as food by the industry.

Fun physical activities and a natural low cholesterol diet are the real solutions to the catastrophic epidemics facing our well being. Let the secret out about your health!