6 Ways to Lower Cholesterol Naturally

To avoid a heart attack, research has found that a key strategy is getting LDL (bad) cholesterol way down. Striving for LDL levels of 100 and below is good, but dropping to 80 and lower may be even better.

1. Limit your intake of foods full of saturated fats, trans fats, and dietary cholesterol.

Foods with a lot of saturated fat include butter, fatty flesh like red meat, full-fat and low-fat dairy products, palm oil, and coconut oil. If you see partially hydrogenated fat in the Ingredient List of a food label, that food has trans fats. Top sources of dietary cholesterol include egg yolks, organ meats, and shellfish.

One type of fat – omega-3 fatty acids – has been shown to protect against heart disease. Good sources are cold-water fish like salmon, mackerel, halibut, trout, herring, and sardines.


Select nonfat dairy foods only, 2 servings daily.

Limit your intake of meat, poultry, and fish to no more than 3.5 to 4 ounces per day. From the choices below, which are listed from best to poor, try to select almost always from the top.

Best Choice: Omega-3-rich fish, such as salmon, sardines, herring, mackerel, and trout. Choose at least 2 times weekly. If you’re using canned fish, such as canned sardines, select very-low-sodium or no-salt-added varieties.

Good Choice: Most other fish, plus shelled mollusks (clams, oysters, mussels, scallops).

Satisfactory Choices:

Crustaceans (shrimp, crab, lobster, crawfish)

Poultry (white meat, skinless)

Game Meat (bison, venison, elk, ostrich), optimally free-range and grass-fed

Poor Choice: Red meat (beef, pork, lamb, veal, goat). For all red meat choices, select cuts that are under 30% fat.

Red meats are the least desirable choice because they not only tend to have the highest proportion of saturated fats, they are also higher in heme iron, which likely raises the risk of type 2 diabetes and colo-rectal cancer. Red meats also alter the gut’s microbiome, which recentresearch indicates may raise cardiovascular disease risk.

2. Eat a lot more fiber-rich foods (especially soluble fiber from foods like beans, oats, barley, fruits, and vegetables).

Foods naturally rich in soluble fiber have proven particularly good at lowering cholesterol. Excellent sources include oats, oat bran, barley, peas, yams, sweet potatoes and other potatoes, as well as legumes or beans, such as pinto beans, black beans, garbanzo beans, and peas. Vegetables rich in soluble fiber include carrots, Brussels sprouts, beets, okra, and eggplant. Good fruit sources are berries, passion fruit, oranges, pears, apricots, nectarines, and apples.

3. Choose protein-rich plant foods (such as legumes or beans, nuts, and seeds) over meat.

Common legumes include lentils, peas, and beans, such as pinto beans, red beans, white beans, and soybeans. They’re full of nutritional riches and are a very healthy, protein-packed alternative to meat. Legumes help lower total cholesterol, LDL cholesterol, blood sugar, and insulin levels, and may even lower cancer risk.

Nuts and seeds have been proven to modestly lower LDL cholesterol levels. To avoid blood-pressure-raising salt, choose raw or dry-roasted, unsalted varieties. To avoid gaining weight, don’t eat more than 1 ounce daily since nuts and seeds are dense with calories (averaging about 175 calories per ounce).

4. Lose as much excess weight as possible.

Losing excess weight is beneficial for all sorts of reasons, from improving your cholesterol profile to preventing diseases epidemic in industrialized societies, including type 2 diabetes, high blood pressure, heart attacks, strokes, gout, and many types of cancer.
Do keep in mind that it’s important to limit fat intake, even so-called “good” fats like olive oil, because any fat is dense with calories, which means heavy consumption can easily lead to a heavy body.
NOTE: The above steps contain the key food groups that have cholesterol-lowering properties. The supplements described in Tips 5 and 6 may provide additional LDL lowering.

5.Take plant sterol supplements.

Sterols are naturally occurring substances found in plants. A daily intake of 1 to 2 grams of plant sterols has been shown to lower LDL cholesterol levels. Your best choice is supplements, such as Plant Sterols (by Ortho Molecular Products), because they do not have the calories, sugar, trans fats, and/or salt of many foods enriched with plant sterols.

6. Take psyllium (such as Metamucil).

Psyllium husks are seed grains sold as a soluble fiber supplement and laxative. Metamucil is the best known brand, but psyllium is also available in less expensive store brands. Studies have shown that 9 to 10 grams daily of psyllium, the equivalent of about 3 teaspoons daily of Sugar-Free Metamucil, reduced LDL levels.
To get the cholesterol-lowering benefit, take 1 teaspoon with water no more than 15 to 30 minutes before a meal.

“If your LDL levels are still too high after trying these 6 nutrition-based approaches, talk to your doctor about cholesterol-lowering medications like statins, but give these 6 tips your best shot,” encourages Dr. Jay Kenney, Nutrition Research Specialist at the Pritikin Longevity Center. “The right diet, like the Pritikin Diet, can be powerfully beneficial – and there are no adverse side effects.”

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Foxy Brown Joins Common At BK Hip Hop Fest

  BK’s Finest The 11th annual Brooklyn Hip Hop Festival took place over the weekend. During Common’s headlining act, he brought out Fox Boogie for a medley. Below, Freeway rocks the stage with Mobb Deep and clips from Skyzoo, Charles Hamilton and The Beatnuts.     photo: gothamist

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Are you eating too many carbs?

Are you eating too many carbs? Take the Carb quic below to understand and better interpret what your body really needs by answering “yes” or “no” to each one, and track your responses:

  1. Do you gain weight easily when your diet includes a lot of “healthy” carbs such as whole grains, legumes, fresh fruit?
  2. Do you feel tired or sleepy shortly after consuming carbohydrates?
  3. Do you feel foggy-headed after meals?
  4. Do you frequently crave sweets?
  5. Do you frequently crave starchy foods?
  6. Do you have a difficult time controlling how much sugar or carbs you eat?
  7. Does your weight fluctuate easily?
  8. Do you have dramatic energy ups and downs throughout the day?
  9. Do you feel light-headed or irritable when you’re hungry?
  10. Do you tend to gain weight in your face and around your abdomen, more so than on your hips and thighs?
  11. Do you turn to sweets or carbs when you’re feeling anxious, tired, or depressed?

If you answered “yes” to three or more of these questions, you may be eating more carbs than your system can handle or process efficiently. To combat the negative effects, your first order of business is to cut out the sweet and starchy “white” and refined foods. If you’ve already done that, take it a step further. Try cutting back or avoiding all grains, including whole grains, legumes, as well as high-sugar fresh fruits. If you must have a treat, a small daily amount of low-sugar berries like blue berries may be okay for you – but you’ll have to monitor how your body reacts to know for sure.

Next, you’ll need to experiment a bit to find the right amount of carbs for your body, and to find out how your life circumstances affect your ability to tolerate carbs. Stress, sleep, exercise, and other factors can all affect your tolerance, so you’ll need to find your individual balance and tipping points. For example, you may be able to enjoy oatmeal and bananas for a relaxed Sunday brunch but need to avoid them on high-stress workdays. Perhaps you can manage sweet potatoes for dinner on a day when you’ve had good sleep but might feel better if you switch to broccoli or cauliflower after a sleepless night of dealing with a colicky baby. By tuning into how carbs are interacting with what’s going on in your life, you’ll be able to zero in on the carb balance that makes you feel energetic, calm and craving-free.

If you don’t have the bandwidth initially to closely monitor how carbs are effecting you every time you eat them, then you may find it simpler—or perhaps necessary—to cut out high-carb foods altogether for two weeks and see how you feel.

So, are you ready to take on the carb monster? Here are three ways to rise to the challenge:

  • Start fresh. Cut out all sugars and grains for two weeks, including brown rice, corn, oats, and even quinoa. Let your grain-free experience help guide you towards finding the right carb level for you.
  • Eat more green leafy vegetables and healthy fats. These foods will fill you up while providing you with vital nutrients. You’ll have a better chance of finding your healthiest level of grains if you’re also getting enough other types of food.
  • Exercise. You might be able to tolerate more carbs if you give your body the vigorous movement that it craves. A sedentary life and a high-grain diet burdens your body with the worst of both worlds.

Lastly, no matter where you fall on the carb spectrum, don’t forget to inspire your palate. For a few delicious ways to manage your carbs wisely take a look at Low-Carb Swaps and dig in!

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Future ‘Like I Never Left’ Documentary

Dirty Docs. It’s safe to say, Future Hendrix isn’t going anywhere, anytime soon. Leading up to his Dirty Sprite 2, he’s releasing a documentary with YN. In part one, the tandem discuss Honest album, relationship with Ciara and getting back to the trap. Preview of a new song included. complex

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Lion Babe – Impossible

Back at the end of May, emerging duo Lion Babe shared a futuristic video for their song "Don’t Break My Heart." In 2015, the talented pair haven’t released many new, original efforts outside of the aforementioned number and the Pharrell-assisted "Wonder Woman," but the quality’s been consistent. Now, the NYC act are back and adding to this year’sContinue Reading


Watch the Trailer for Isaiah Rashad’s ‘Obey Your Thirst’ Documentary

Thus far, we’ve seen Sprite and FADER share documentaries centered around the likes of Drake and Vince Staples for their Obey Your Thirst docu-series. The program has yielded insightful, well-constructed looks at some of the rap game’s most watched talents, complete with access to the rappers’ hometowns. Now, a documentary centered around Isaiah Rashad is up next. WhileContinue Reading


Chronixx & Dre Island Shock Out In Central London

Zinc Fence Redemption Rock Out In A NeoClassical Courtyard Overlooking the River Thames As Chronixx  and his trusty Zinc Fence Redemption band continue stampeding through the UK on the Reparations Tour, certain moments seem to stand out as obvious milestones. This weekend’s historic performance at Somerset House, a landmark neoclassical building in central London just overlooking the River Thames, would surely qualify as one of those moments. Opening act Dre Island took the vibes way up, playing the piano, singing, and DJing with the Zinc Fence Redemption. Then it was time for the Steam Minister to come through and make sure everything stay way way up. Staging a massive reggae concert in such a stately setting as Somerset House a powerful statement, especially when the artist in question has embarked upon his “Reparations Tour” as is singing songs like “Captcha Land” and “Start A Fire” and “Here Comes Trouble.” Video & Photos After The Jump… Click Through The Photo Gallery Above •  All Photography By Reshma B (@RGAT) “Smile LDN” Time for #Chronixx #summerseriesgigs Somerset house #roots #reggae #rgat A photo posted by Reshma B (@rgat) on Jul 12, 2015 at 1:29pm PDT   Waving the banner red green and […]

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Air Jordan 7 “Nothing But Net” Release Date

Although OG Air Jordan 7 apparel may be a distant memory for most, its iconic style continues to inspire current times. Aiding the creativity that molds the Air Jordan 7 “Nothing But Net” colorway, the excitable new drop is updated today with a release date. Inspired by the famous sweater worn by MJ in Barcelona […]

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Nike “What The LeBron” 12 SE Release Date

The time-honored tradition of the “What The” series continues with the Nike LeBron 12 later this year as many anticipated. Today the first full images of the shoe are unveiled, offering a glimpse into the path Nike Basketball takes this year with the highly anticipated style. Somewhat scaled down comparatively speaking, the Nike “What the […]

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