Mention the word ‘CHOLESTEROL’ at a dinner table surrounded by people, and you’ll likely find at least a few of them squirming in their seats. That’s because more and more people are developing high cholesterol and are being prescribed cholesterol-lowering medications, such as lipitor. When we hear the word ‘cholesterol’, it automatically conjures up negative thoughts. It does, however, play a crucial role within the cardiovascular system.
Our liver produces about 80% of the body’s total cholesterol, with the other 20% coming from food (www.heartandstroke.bc.ca). What this means is that it is equally important to ensure your liver is in good working order along with focusing on healthy foods that don’t contribute to high cholesterol.
What does cholesterol do anyway?
Cholesterol is a waxy substance that floats around in the bloodstream and have numerous benefits. It plays a role in the formation of various hormones, it helps make vitamin D within the skin, and it protects blood vessels from further damage by laying itself down on damaged tissue. Trouble arises when too much damage is happening within the arteries and therefore too much cholesterol being laid down by the body, leading to arterial blockages. Taking a drug to help stop production of cholesterol can also have negative side effects, so follow the tips below to help manage it naturally.
What can be done to help lower cholesterol?
Three steps can be taken to help lower cholesterol immediately:
1) Eat more fiber. Soluble fiber helps to bind free-floating cholesterol so that the intestinal tract can excrete it (http://www.americanheart.org/presenter.jhtml?identifier=4494). Without enough soluble fiber, the cholesterol gets re-absorbed and will continue to float around in the blood.
Some foods high in soluble fiber include:
- ground flaxseeds
- oatmeal
- oat bran
- apples (skin on) & berries
- nuts (raw & unsalted)
2) Eat good fats. Healthy fats help increase HDL “the good cholesterol”. HDL cholesterol helps to move the bad (LDL) cholesterol away from the arteries so that it can be excreted by the body.
Some sources of healthy fats include:
- cold water fish (salmon, mackerel, trout, sardines)
- flaxseed oil
- hempseed oil
- cold-pressed olive oil
3) Detoxify your liver. A liver that is overloaded with toxins (environmental, pesticides, processed food additives, etc.) will not know when to stop producing cholesterol. Remember that 80% of the cholesterol produced in the body is made by the liver. You must ensure your liver is in good health in order to manage high cholesterol successfully.
Ways to detox your liver:
- Eat bitter foods (stimulates the liver) such as spinach, kale, lemon, apple cider vinegar, artichokes
- Use liver-protective herbs such as milk thistle
- Do a periodic cleanse program (http://www.grassrootsnutrition.ca/GHN/Blog/Entries/2009/2/23_To_cleanse_or_not_to_cleanse....html).
Last but not least, if you or someone you know has a problem with their cholesterol, consult a nutritionist to help make managing cholesterol EASY!
Showing posts with label green foods. Show all posts
Showing posts with label green foods. Show all posts
Wednesday, March 11, 2009
Monday, February 23, 2009
To cleanse or not to cleanse....
Believe it or not, in some parts of this fine country, spring is near and the topic of “spring cleansing” is a hot one. In springtime, most people feel lighter, more energetic thanks to additional daylight hours, and realize that beach season really isn’t that far away. For those who are health-conscious, the question of whether or not to take on a cleanse or detox regime remains unclear.
In the natural health industry, the topic of cleansing the body has exploded in the past few years. Many manufacturers have jumped on board, producing & marketing their “unique” cleanse programs to anyone who will listen. This has certainly been one of the fastest growing trends in the last while. Rightfully so; many cultures have traditionally undergone periods of cleansing or fasting as a way to purify the body and mind and maintain a good state of health. Most people report feeling better after doing a cleanse, as it aims to optimize digestion & elimination while removing toxins from the body.
The body has 7 organs of elimination:
1)lungs
2)liver
3)kidneys
4)lymph
5)skin
6)blood
7)colon
Keeping these organs in good running order is paramount to a healthy body. No matter how well you eat, and how often you exercise, it is a good idea to periodically cleanse the body of unwanted toxins. These toxins can either be environmental pollutants that we are inevitably exposed to, or can be endotoxins, toxins produced within our own body as a byproduct of metabolism.
Some keys to a good cleanse program include the elimination of possible toxins. This means cleaning up the diet to eliminate refined, processed foods. Artificial preservatives and additives are mostly chemical ingredients that our bodies are not familiar with. Drinking lots of clean water is crucial, as this will help support the kidneys in their excretion of toxins while properly hydrating each and every cell in the body. Ensuring enough dietary fiber is very important to help guarantee that toxins released into the intestinal tract do not get reabsorbed into the bloodstream. Before starting any detox program, make sure your elimination is regular.
Some cleansing foods to include in your cleanse/detox program:
Greens: high in minerals and chlorophyll, green vegetables help to alkalize the body, while providing minerals necessary for optimal cell function. Because most greens are bitter to the taste-buds, they will stimulate the liver to work a little harder at removing waste material from the body.
Lemons and/or limes: great for stimulating the gall bladder to release bile, fresh lemon or lime juice acts as a great tool to help in fat digestion. Apple cider vinegar would also fall into this category.
Sea vegetables: these are often called ‘SuperFoods’, as they are extremely high in minerals, help to stimulate the thyroid gland due to their iodine content and act as powerful blood cleansers. Some examples include nori, kelp, wakame, chlorella or spirulina. Spirulina is one of nature’s best sources of vegetarian vitamin B12 and high in protein.
Flaxseeds: a great source of soluble fiber, ground flaxseeds help to bind toxins from the intestinal tract so that they are eliminated safely from the body.
While this list is not comprehensive, it is equally important to get rid of unhealthy foods during a cleanse. This includes: sugar, caffeine, alcohol, artificial sweeteners, refined foods, fried foods and poor sources of protein (i.e., non-organic animal protein).
So should you cleanse? Yes. Our grandparents were not exposed to the kinds of toxins and environmental pollutants that we are today. Visit a natural practitioner to choose an appropriate cleanse program before getting confused due to advertising.
If you have a question about what cleanse might be right for you, call (604) 357-7534 or email grassrootsnutrition@gmail.com
www.grassrootsnutrition.ca
In the natural health industry, the topic of cleansing the body has exploded in the past few years. Many manufacturers have jumped on board, producing & marketing their “unique” cleanse programs to anyone who will listen. This has certainly been one of the fastest growing trends in the last while. Rightfully so; many cultures have traditionally undergone periods of cleansing or fasting as a way to purify the body and mind and maintain a good state of health. Most people report feeling better after doing a cleanse, as it aims to optimize digestion & elimination while removing toxins from the body.
The body has 7 organs of elimination:
1)lungs
2)liver
3)kidneys
4)lymph
5)skin
6)blood
7)colon
Keeping these organs in good running order is paramount to a healthy body. No matter how well you eat, and how often you exercise, it is a good idea to periodically cleanse the body of unwanted toxins. These toxins can either be environmental pollutants that we are inevitably exposed to, or can be endotoxins, toxins produced within our own body as a byproduct of metabolism.
Some keys to a good cleanse program include the elimination of possible toxins. This means cleaning up the diet to eliminate refined, processed foods. Artificial preservatives and additives are mostly chemical ingredients that our bodies are not familiar with. Drinking lots of clean water is crucial, as this will help support the kidneys in their excretion of toxins while properly hydrating each and every cell in the body. Ensuring enough dietary fiber is very important to help guarantee that toxins released into the intestinal tract do not get reabsorbed into the bloodstream. Before starting any detox program, make sure your elimination is regular.
Some cleansing foods to include in your cleanse/detox program:
Greens: high in minerals and chlorophyll, green vegetables help to alkalize the body, while providing minerals necessary for optimal cell function. Because most greens are bitter to the taste-buds, they will stimulate the liver to work a little harder at removing waste material from the body.
Lemons and/or limes: great for stimulating the gall bladder to release bile, fresh lemon or lime juice acts as a great tool to help in fat digestion. Apple cider vinegar would also fall into this category.
Sea vegetables: these are often called ‘SuperFoods’, as they are extremely high in minerals, help to stimulate the thyroid gland due to their iodine content and act as powerful blood cleansers. Some examples include nori, kelp, wakame, chlorella or spirulina. Spirulina is one of nature’s best sources of vegetarian vitamin B12 and high in protein.
Flaxseeds: a great source of soluble fiber, ground flaxseeds help to bind toxins from the intestinal tract so that they are eliminated safely from the body.
While this list is not comprehensive, it is equally important to get rid of unhealthy foods during a cleanse. This includes: sugar, caffeine, alcohol, artificial sweeteners, refined foods, fried foods and poor sources of protein (i.e., non-organic animal protein).
So should you cleanse? Yes. Our grandparents were not exposed to the kinds of toxins and environmental pollutants that we are today. Visit a natural practitioner to choose an appropriate cleanse program before getting confused due to advertising.
If you have a question about what cleanse might be right for you, call (604) 357-7534 or email grassrootsnutrition@gmail.com
www.grassrootsnutrition.ca
Saturday, January 10, 2009
NEW New Year's Resolutions!
So I figured by now that many, if not most, have already thrown in the towel on at least one of their New Year's resolutions, particularly when it comes to “eat healthier, lose weight, get in shape”. The reason many of these resolutions fall through is that most people try to change the entire scope of their eating and exercise habits overnight – and without doing the proper research. Old habits don't change overnight, and taking on a new exercise regime or an entirely new diet is overwhelming and unreasonable for most.
So, I thought it would be appropriate to suggest some EASY food choices that will help to improve digestion, increase energy, and keep your bodies in top working order. Here they are:
On your next grocery order, buy lemons. Real ones.
- Start off your day by squeezing a quarter of a lemon into a glass of water. Drink this before you have breakfast, and upon rising. The bitter taste of the lemon will help to stimulate your liver and help to clean out any leftover “sludge” from the digestive tract. During the night, the liver and kidneys are busy repairing and filtering out any waste material from the body. A glass of water with lemon in the morning is the perfect way to kick start your day and get some extra vitamin C too!
Vow to eat one raw food everyday.
- While this may sound simple, eating raw food helps ease the burden on the digestive system, because raw foods contain higher amounts of vitamin and minerals, often lost during the cooking process. The fresher they are, the more enzymes they will contain, which are responsible for breaking down food once it has been eaten. Apples, carrots, grapes, raw walnuts all make for great healthy snacks!
Cut back on sugar intake in one way or another.
- There is sugar 'hidden' in many foods to help improve taste. Try switching to a sugar-free peanut butter (most commercial peanut butters contain at least 2 kinds of sugar), or buy a sugar-free fruit juice. Many yogurts contain loads of sugar, as to stir-fry sauces, pasta sauces, etc. Make the conscious decision to read the ingredients label and avoid products that add sugar unnecessarily. Yes, your taste-buds may have to adjust to the new flavour, but your body will thank you!
Include one new GREEN food in your grocery basket
- Green foods are loaded with nutrients, vital for energy and good health. Most of us are familiar with broccoli, spinach and occasionally brussel sprouts. Try buying kale, collard greens or swiss chard. When lightly steamed and topped with a little butter, these 'winter' greens are delicious and packed with minerals! High in iron, calcium, magnesium as well as folic acid, they are also stimulating to the liver and provide loads of energy.
These are healthy, easy resolutions to help make 2009 a healthier year. Email me if you have any specific nutrition questions related to your New Year's resolutions!
So, I thought it would be appropriate to suggest some EASY food choices that will help to improve digestion, increase energy, and keep your bodies in top working order. Here they are:
On your next grocery order, buy lemons. Real ones.
- Start off your day by squeezing a quarter of a lemon into a glass of water. Drink this before you have breakfast, and upon rising. The bitter taste of the lemon will help to stimulate your liver and help to clean out any leftover “sludge” from the digestive tract. During the night, the liver and kidneys are busy repairing and filtering out any waste material from the body. A glass of water with lemon in the morning is the perfect way to kick start your day and get some extra vitamin C too!
Vow to eat one raw food everyday.
- While this may sound simple, eating raw food helps ease the burden on the digestive system, because raw foods contain higher amounts of vitamin and minerals, often lost during the cooking process. The fresher they are, the more enzymes they will contain, which are responsible for breaking down food once it has been eaten. Apples, carrots, grapes, raw walnuts all make for great healthy snacks!
Cut back on sugar intake in one way or another.
- There is sugar 'hidden' in many foods to help improve taste. Try switching to a sugar-free peanut butter (most commercial peanut butters contain at least 2 kinds of sugar), or buy a sugar-free fruit juice. Many yogurts contain loads of sugar, as to stir-fry sauces, pasta sauces, etc. Make the conscious decision to read the ingredients label and avoid products that add sugar unnecessarily. Yes, your taste-buds may have to adjust to the new flavour, but your body will thank you!
Include one new GREEN food in your grocery basket
- Green foods are loaded with nutrients, vital for energy and good health. Most of us are familiar with broccoli, spinach and occasionally brussel sprouts. Try buying kale, collard greens or swiss chard. When lightly steamed and topped with a little butter, these 'winter' greens are delicious and packed with minerals! High in iron, calcium, magnesium as well as folic acid, they are also stimulating to the liver and provide loads of energy.
These are healthy, easy resolutions to help make 2009 a healthier year. Email me if you have any specific nutrition questions related to your New Year's resolutions!
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