Top 10 Cholesterol Lowering Foods

#1: Monounsaturated and Polyunsaturated Fats (Olive Oil, Canola Oil, Peanut Oil, Peanuts, Olives, Avocados)
Cholesterol Reduction:18%^1,2,37
Substituting saturated animal fats and other high cholesterol foods with healthier fats like olive oil, canola oil, peanut oil, and avocados is the most powerful thing you can do to achieve a drastic reduction in your LDL cholesterol. Specifically a diet high in olive and sunflower oil, that contains 12.9% saturated fat, 15.1% monounsaturated fat, and 7.9% polyunsaturated fat can achieve an 18% reduction in LDL cholesterol vs people on a diet higher in saturated fat.¹

#2: Bran (Oat, Rice)
Cholesterol Reduction:7-14%^3-5
Bran, particularly oat bran, has been proven effective in lowering LDL cholesterol levels. Add bran to hot cereals and bread. Also, eating whole oatmeal every morning, or switching to whole products like brown rice, can help you get more bran in your diet and lower your cholesterol numbers. Click to see complete nutrition facts for Bran.

#3: Flax Seeds
Cholesterol Reduction:8-14%^6,7
Up to 50 grams of flax seeds a day has been shown to reduce LDL cholesterol in healthy young adults by up to 8%,⁶ and 38 grams of flax seeds per day reduced LDL cholesterol by 14% in people with high cholesterol (hypercholesterolemia).⁷ In both studies the flax seeds where consumed in a muffin or other bread product. Flax seeds are easily incorporated in baked goods, as well as added to hot cereals like oatmeal.
Click to see complete nutrition facts for Flax Seeds

#4: Garlic
Cholesterol Reduction:9-12%^8,9
Studies have shown that less than half a clove (900mg) of raw garlic a day can lower cholesterol by 9-12%.^8,9 Raw garlic is best and can be added to olive oil salad dressings, or as a garnish on soups and sandwiches. Click to see complete nutrition facts for Raw Garlic.

#5: Almonds
Cholesterol Reduction:7-10%^10-12
Several studes report that eating up to a cup of almonds can reduce cholesterol levels by up to 10%. In a dose response study it was found that half a cup of almonds reduces cholesterol by 5% and 1 cup causes the full 10% reduction.¹¹ As almonds are a high calorie food, it is not recommended that you eat more that a cup. Almonds are great as a snack, or as an addition to breakfast cereals like oatmeal.
Click to see complete nutrition facts for Almonds.

#6: Lycopene Foods
Cholesterol Reduction:0-17%^13,14
Lycopene is a carotenoid pigment responsible for giving fruits and vegetables their red color and is found in tomatoes, watermelon, and various other high lycopene foods. Studies are conflicting as to whether lycopene reduces LDL cholesterol or not. Some studies report a 10-17% reduction^13,14 while other studies find no difference.^15,16 Despite this difference, lycopene is thought to generally promote heart health whether it lowers LDL cholesterol or not.

#7: Walnuts and Pistachios
Cholesterol Reduction:10%^17-21
Numerous studies report a reduction in cholesterol with consumption of walnuts or pistachios. This is esepcially true when the fats from the nuts replace consumption of other high cholesterol fats. Consuming around 30 grams of walnuts, or having the nuts be about 20-30% of total caloric intake is necessary to achieve the cholesterol lowering benefits.¹⁹
Click to see complete nutrition facts for Walnuts and Pistachios.

#8: Whole Barley
Cholesterol Reduction:7-10%^22,23
Like the bran from oats and rice, barley reduces cholesterol, particularly when it is used as a substitute for wheat products.²² Barley can easily substitute for wheat in the form of barley noodles, barley flour, or whole pearl barley. Click to see complete nutrition facts for Barley.

#9: Dark Chocolate and Plant Sterols
Cholesterol Reduction:2-5%^24,25
The plant sterols and cocoa flavanols in dark non-milk chocolate have been shown to reduce cholesterol by 2-5%. Further, plant sterols (phytosterols), found in all plants, and particularly plant oils like corn oil and soybean oil have been shown to lower LDL cholesterol by up to 16%.²⁵ However, this reduction is largley due to inhibiting absorption of cholesterol, and would not have a large effect if you consumed little or no cholesterol.
Click to see complete nutrition facts for Dark Chocolate.

#10: Green Tea
Cholesterol Reduction:2-5%²⁶
Green tea has long been a staple in East Asia where it is believed to wash oil (fat) out of the body. Studies suggest this may be true as. green tea can lower cholesterol by 2-5%.²⁶ Green tea without sugar also has few calories (typically less than 10) and can make a great substitute for a variety of beverages.

Read more at http://www.healthaliciousness.com/articles/foods-which-lower-cholesterol.php#WDOIdlc5wOHozupZ.99

Benifits of Curry Leaves

Curry plant belongs to the citrus family and its leaves are deep dark green in color. Curry plant grows in the tropical climate and the leaves are used for seasoning and adding aroma to the dishes. Usually fresh curry leaves are used; however dried variety may also be used in some cases.

Curry leaves are included as an integral part of cooking in India, as a flavoring agent and also due to its several health benefits. In recent times, curry leaves have gained a reputation for the treatment of cardiac disorders and its ability to control cholesterol levels in the blood.

Are Curry Leaves Good For Cholesterol?

Cholesterol and triglycerides are type of fats that are found in the blood. While cholesterol plays a vital role in aiding transportation of certain nutrients and vitamins, excessive levels of cholesterol in the blood can increase the risk of atherosclerosis and cardiac ailments. Note that not all types of cholesterol is bad, HDL are good cholesterol having a protective effect on the heart, while LDL can increase the risk of formation of plaques.

Various studies have shown that curry leave extracts can help lower blood cholesterol and triglyceride levels. In a study published in 2007 in the ‘Journal of Ethnophrmocology’, curry leaf extracts can help lower cholesterol levels in diabetic rates. Another study published in the Journal Fitoterapia, indicated that curry leaves extracts can help lower both cholesterol and triglyceride levels in obese animal models. A study published in the same year in International Journal of Phyotmedicine, reconfirmed ability of curry leaves to reduce cholesterol levels in diabetic rates.

Curry Leaves Benefits For Cholesterol

There are several study reports that indicate that curry leaves might have a possible effect on reducing cholesterol levels in the blood. Even though curry leaves have been used for centuries, without any significant altercations on health, one of the side effect associated with excessive intake of curry leaves, especially in diabetic patients on medications is sudden drop in the blood sugar levels.

Curry leaves are potent anti-oxidants that help fight free radicals. Free radicals are known to damage the arterial walls and in turn increase the risk of plaque formation. Higher risk of plaque formation is linked with higher risk of myocardial infarction and strokes. In addition, curry leaves also help lower LDL cholesterol levels and increase HDL cholesterol levels, which have protective action on the heart.

The combination of both these actions, help this aromatic leaves to play a crucial role in controlling cholesterol and blood sugar levels in the body and thereby have a protective action of the heart and the vascular system.

Benifits of Garlic for Heart.

Reduce blood pressure

Angiotensin II is a protein that helps our blood vessels contract thereby increasing the blood pressure. Allicin in garlic blocks the activity of angiotensin II and helps in reducing blood pressure. The polysulphides present in garlic are converted into a gas called hydrogen sulphide by the red blood cells. Hydrogen sulphide dilates our blood vessels and helps control blood pressure.

Protect heart

Garlic protects our heart against cardiovascular problems like heart attacks and atherosclerosis. This cardio-protective property can be attributed to various factors. With age, the arteries tend to lose their ability to stretch. Garlic may help reduce this and may also protect the heart from the damaging effects of free oxygen radicals. The sulphur-containing compounds of garlic also prevent our blood vessels from becoming blocked and slow the development of atherosclerosis (hardening of the arteries). The anti-clotting properties of ajoene help prevent clots from forming inside the blood vessels.

Reduce cholesterol

Garlic has the ability to moderately lower our blood triglycerides and total cholesterol and reduce arterial plaque formation.

Location of the Heart

The center of the circulatory system is the heart, which is the main pumping mechanism. The heart is made of muscle. The heart is shaped something like a cone, with a pointed bottom and a round top. It is hollow so that it can fill up with blood. An adult’s heart is about the size of a large orange and weighs a little less than a pound.
The heart is in the middle of the chest. It fits snugly between the two lungs. It is held in place by the blood vessels that carry the blood to and from its chambers. The heart is tipped somewhat so that there is a little more of it on the left side than on the right. The pointed tip at the bottom of the heart touches the front wall of the chest. Every time the heart beats it goes “thump” against the chest wall. You can feel the thumps if you press there with your hand. You can also listen to them with your ear.
                                                             

                                 Structure of the Heart

If you looked inside your heart, you would see that a wall of muscle divides it down the middle, into a left half and a right half. The muscular wall is called a septum. The septum is solid so that blood cannot flow back and forth between the left and right halves of the heart. Another wall separates the rounded top part of the heart from the cone-shaped bottom part. So there are actually four chambers (spaces) inside the heart. Each top chamber is called an atrium (plural: atria). The bottom chambers are called ventricles. The atria are often referred to as holding chambers, while the ventricles are called pumping chambers. Thus, each side of the heart forms its own separate system, a right heart and a left heart. Each half consists of an atrium and a ventricle, and blood can flow from the top chamber to the bottom chamber, or ventricle, but not between the two sides.
                            
        

                                                                    The Circulation of Blood

The human circulatory system is really a two-part system whose purpose is to bring oxygen-bearing blood to all the tissues of the body. When the heart contracts it pushes the blood out into two major loops or cycles. In the systemic loop, the blood circulates into the body’s systems, bringing oxygen to all its organs, structures and tissues and collecting carbon dioxide waste. In the pulmonary loop, the blood circulates to and from the lungs, to release the carbon dioxide and pick up new oxygen. The systemic cycle is controlled by the left side of the heart, the pulmonary cycle by the right side of the heart. Let’s look at what happens during each cycle:

The systemic loop begins when the oxygen-rich blood coming from the lungs enters the upper left chamber of the heart, the left atrium. As the chamber fills, it presses open the mitral valve and the blood flows down into the left ventricle. When the ventricles contract during a heartbeat, the blood on the left side is forced into the aorta. This largest artery of the body is an inch wide. The blood leaving the aorta brings oxygen to all the body’s cells through the network of ever smaller arteries and capillaries. The used blood from the body returns to the heart through the network of veins. All of the blood from the body is eventually collected into the two largest veins: the superior vena cava, which receives blood from the upper body, and the inferior vena  cava, which receives blood from the lower body region. Both venae cavae empty the blood into the right atrium of the heart.

From here the blood begins its journey through the pulmonary cycle. From the right atrium the blood descends into the right ventricle through the tricuspid valve. When the ventricle contracts, the blood is pushed into the pulmonary artery that branches into two main parts: one going to the left lung, one to the right lung. The fresh, oxygen-rich blood returns to the left atrium of the heart through the pulmonary veins.  
Although the circulatory system is made up of two cycles, both happen at the same time. The contraction of the heart muscle starts in the two atria, which push the blood into the ventricles. Then the walls of the ventricles squeeze together and force the blood out into the arteries: the aorta to the body and the pulmonary artery to the lungs. Afterwards, the heart muscle relaxes, allowing blood to flow in from the veins and fill the atria again. In healthy people the normal (resting) heart rate is about 72 beats per minute, but it can go much higher during strenuous exercise. Scientists have estimated that it takes about 30 seconds for a given portion of the blood to complete the entire cycle: from lungs to heart to body, back to the heart and out to the lungs.