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.

In the 1990′s, testing for cholesterol became more accessible and convenient for many people by the use of home test kits. When used correctly, these test kits can be an accurate, affordable, and time convenient way of monitoring cardiovascular health in people who have not progressed to late stages of disease.

Types of home cholesterol tests.

There are currently two main types of home testing kits available. The first is a chemical type test, in which blood from a pricked finger is placed on a strip or pad. These are the lowest cost, and only provide information about your total cholesterol levels. Several hybrids of this type do exist which allow you to mail a sample to a laboratory for further analysis of HDL, LDL, and Triglycerides.

The second type is a reusable electronic gage with a digital readout. These provide information about HDL and LDL cholesterol, and triglyceride levels. They may also be combined with blood glucose meters and other types of blood tests. Digital home test kits tend to be much more expensive, starting over $100 dollars.

When to Use a Home Cholesterol Test-Kit.

These kits were not designed to replace conventional testing performed by medical experts, especially as the sample size is usually insufficient to assess critical factors in those individuals who require ongoing attention. Nor do they provide the needed medical advice to effectively treat ongoing heart health concerns.

When used correctly, precisely according to the instructions of the device, home test kits can provide reasonable data about the status of cardiovascular health for individuals not currently suffering from critical stages of heart disease or disorders. The ongoing data provided by regular assessments of blood cholesterol levels can be useful in determining the probability for future complications, and the necessity to take further corrective actions.

Heart Disease?

Yes. Despite the highly advanced state of our technology, despite the information age, despite billions of dollars in health care and research.. one of the most preventable health concerns of all major inflictions has become a catastrophic epidemic, and the leading cause of death worldwide. (*source – World Health Organization).

How can this be? Unlike the plagues of the past, there is no single, clear-cut answer. No single virus or bacterium is to blame. It is not airborne, or contagious in any way. And it usually doesn’t reveal itself until it is too late to reverse the damage.

In the early stages, signs and symptoms may be those you are experiencing right now:

• A lack of pain.

• Usual levels of energy.

• No nausea, or feelings of sickness.

• Calm and unsuspecting

You see, the warning signs of heart disease often go undetected. They do not necessarily present themselves in every day life, so there is no perceived need to see a doctor. And some of the greatest contributing factors to heart disease are things or activities we consider good, or fun.

Hidden Warning Signs.

If your body presents so little indication of a possible cardiovascular problem, then how do you identify it before there are complications? The fact is there are warning signs, and you must know how to find them.

Taking a proactive stance is critical to preventing, diagnosing, and treating heart disease. Medical doctors can perform testing to analyze your total cholesterol levels, HDL & LDL cholesterol, triglycerides, Systolic and Diastolic blood pressure, and even genetic risk factors. Home kits also exist which can provide basic information about cholesterol, and triglycerides with digital units.

Regular testing is the only way to identify and prevent heart problems before they occur. High cholesterol, high blood pressure, and other symptoms do not reveal themselves until after the damage is done. And increasing age, typical diets, and increasingly sedentary lifestyles put almost everyone at risk for this problem.. even excluding many other risk factors. Ignore this at your own peril.

You may be experiencing these (or similar) symptoms:

• Sudden numbness or weakness in the face, shoulders, or extremities

• Sudden dizziness, vertigo, blurred vision, lack of balance and coordination

• Uncomfortable pressure, nausea, or pain in the chest lasting more than a few moments

• Shortness of breath, lightheadedness, fainting, sweating

• Persistent coughing and or wheezing

• Increased and/or irregular Heart rhythm

• Intuitive feeling of extreme danger

These are the signs of a serious impending risk to the health of your heart and body. They are often the result of a long term undetected problem. When these symptoms present themselves, it is critical that you seek immediate medical intervention.

Thankfully, the leading cause of death in the world today is also the most preventable. How you choose to live is also how healthy you choose to be. Science has proven beyond doubt the direct relationship between lifestyle and health, with diet, physical activity, habits, and happiness (low stress) being the keys.

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!

More…

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!

LDL (Low Density Lipoprotein) Cholesterol Levels:

The range of LDL Cholesterol is as follows:

• Less than 100 mg/dL: Optimal

• Between 100 to 129 mg/dL: Sub-Optimal

• Between 130 to 159 mg/dL: Borderline High

• Between 160 to 189 mg/dL: High

• Over 190 mg/dL of blood: considered Very High

When Low Density Cholesterol is oxidized, or exposed to ‘free radical’ damage, it is capable of causing arterial hardening and clogging (atherosclerosis) and thus blood clots. High levels of LDL combined with poor diet and lack of exercise (poor lifestyle factors) therefore increase the risk of heart attack and stroke.

What are the Causes of High Cholesterol (a.k.a. Hypercholesterolemia)?

1. Age and Sex:

From around 20 years old to approximately the age of 65, cholesterol levels in both men and women (with a typical western diet: http://en.scientificcommons.org/1066048) tend to rise. Cholesterol levels remain lower in women until menopause, then rise similarly to men after due to hormonal changes. Some reasons for age related cholesterol increases include variations in diet, hormones, body mass index, and homocysteine levels.

2. Excessive Alcohol Consumption:

Some studies have found moderate consumption of alcohol, especially red wine, can actually increase HDL (high density lipoprotein) levels, or what is referred to as good cholesterol. However, alcohol can also increase triglycerides and blood pressure. Red wine also contains flavonoids and other antioxidants which may have an impact on conditions related to cholesterol. Of course, excessive alcohol consumption can lead to many other risk factors including cardiomyopathy and cardiac arrhythmia.

3. Poor Diet

High levels of saturated (animal) fats, trans fats (hydrogenated vegetable oils), and dietary cholesterol have a significant impact on blood cholesterol levels. This risk is increased when combined with low soluble and insoluble fiber, unsaturated fats found in plant foods, and high in sodium – the typical western diet. As a result, a western populations typically suffer from a greater percentage of heart and cardiovascular complications.

4. Heredity (The Impact of Genes on Cholesterol):

Certain genes have an impact on the production of LDL and its removal from the bloodstream.. and their malfunction can negatively impact these levels. In familial hypercholesterolaemia (affecting about 12 million people in the population), these genes stop the liver from removing fat from blood at all.

5. High Mental Stress:

Numerous studies have correlated long term high stress levels with increased bloodstream cholesterol. Hormones released during the ‘fight or flight’ response cause chemical changes within the body and directly impact the mechanisms associated with cholesterol. Also, dietary and lifestyle changes associated with fluctuations in mood can be indirect but powerful risk factors.

6. Weight:

Every extra two pounds of weight on your body has been correlated with an increase of one mg per dL of blood cholesterol. Excess weight has also been associated with an increase in LDL and triglycerides, and lower HDL.

7. Sedentary Lifestyle(lack of physical exercise):

One of the greatest current risk factors for high total blood cholesterol levels is a lack of physical activity, or sedentary lifestyle. Modern times have made much of the daily physical work required in jobs of the past obsolete, and is a contributing factor to the alarming rise in cardiovascular health issues. Poor physical condition ties in with numerous other potential factors to vastly increase the risks associated with high levels of cholesterol.