Plant sterols and stanols (also called phytosterols) are found naturally in small amounts in fruits and vegetables, grains, legumes, nuts, and seeds. Three-quarters of a cup of cooked beans provides around 5 grams of soluble fiber, half an avocado contains 2 grams of soluble fiber and one cup of cooked carrots around 2.5 grams. To reduce LDL and total cholesterol levels, experts recommend eating at least 25 to 30 grams of fiber per day, with about one-quarter of that coming from soluble fiber sources.
Soluble fiber is found in several different foods such as: It is also great at binding to cholesterol and removing it from the body, lowering overall cholesterol levels and ultimately the risk of heart disease. Soluble fiber acts like a sponge, absorbing water and turning it into a gel during digestion. Let's look at ten different ways to do just that! 1. High-density lipoproteins (HDL) ("good" cholesterol)Īlthough there is often a genetic reason for your cholesterol levels being high, watching what you eat and exercising can make a difference to your LDL and HDL levels.Low-density lipoproteins (LDL) ("bad" cholesterol").If your doctor tells you your "cholesterol" levels are high, they mean that the levels of a range of different fat-like substances in your body are not within the normal range. However, too much cholesterol has been linked to atherosclerosis (hardening and narrowing of the arteries caused by a build-up of fat, cholesterol, calcium, and other substances) which increases our risk of a heart attack, stroke, and other cardiovascular problems. Our body uses cholesterol to make bile acids vitamin D hormones such as estrogen, progesterone, testosterone, cortisol, and aldosterone and the formation of new cells. Shan Zha increases acid secretion in the stomach, which can intensify the effects of ulcers.If your doctor has told you that your cholesterol levels are high, you should take a good look at your diet and lifestyle and see what aspects could be improved.Ĭholesterol is a unique type of fat with quite a complicated structure that is, contrary to popular belief, vital for our survival. While this herb is proven to reduce levels of bad cholesterol, it may have adverse side effects when consumed by individuals suffering from stomach ulcers. 10-15 grams is an average dose for adults however, adults should not consume more than 25 grams per dose.Īs with any new supplement regimen, talk with your general practitioner before taking Shan Zha. Shan Zha is frequently ground into a fine consistency to use in supplements, teas and other brewed beverages.
Shan Zha also has a diuretic effect, promoting the production of urine to “flush” cholesterol from the body. Acting as a broom, it sweeps LDL from the arteries so blood can flow more easily. How does this otherwise simple Chinese herb fight LDL cholesterol? It contains several all-natural compounds that aid in the digestion of fatty, greasy foods that are high in LDL cholesterol. Native to China, this plant has been used to treat a variety of health conditions for centuries, some of which include high blood pressure (hypertension), upset stomach, angina, abdominal paints, hernias, and high cholesterol. Shan Zha ( Crataegus cuneata) is a species of the fruit-bearing plant hawthorn.
The Cholesterol-Fighting Power of Shan Zha Scientists believe HDL actively seeks and targets LDL, transporting it from the arteries to the liver, where it’s then broken down and passed through through the body.
HDL cholesterol, on the other hand, has the opposite the effect by flushing away hard plaque buildups in the arteries. Subsequently, this places the individual at risk for potentially fatal cardiovascular conditions like heart attack and stroke. When an individual suffers from high LDL cholesterol, his or her arteries will become stiff and narrow, condition known as atherosclerosis. LDL cholesterol is categorized as the “bad” variety because it promotes buildups of plaque in the arteries. There are two types of cholesterol: HDL (the good variety), and LDL (the bad variety). Good vs Bad Cholesterol: What’s The Difference?īefore we reveal this powerful herb, let’s first discuss the different types of cholesterol.
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