High-density lipids are what doctors refer to as good cholesterol. LDL or low-density lipids are the bad fats and what begin to accumulate within the arteries if too many fried foods are consumed. Cholesterol is only derived from animal-based foods. Monounsaturated fats are fats that can be found in salmon, flax seed, and olive oil. These are examples of good fats that do not increase LDL. High-density lipids bind with low-density lipids to carry them from the body. The high density lipids (HDL's) collect the LDL molecules much like a puzzle piece and carry them from the body.
Foods that are high in monounsaturated fats and omega 3, 6, and 9 fatty acids work to lower triglycerides within your body. Triglycerides are another type of fat in your body that contributes to the hardening of your arteries. High-fiber foods may also lower the amount of low-density lipids that are found in the blood stream. Monounsaturated fats can be found in a wide variety of foods. The Mediterranean Diet is well known for the number of foods in this category. Olive oil, salmon, tuna, mackerel, and many other types of seafood contain these fats and are well known for providing an abundance of other healthy nutrients as well. Whole grain foods that are high in fiber should also be included in the diet if lowering cholesterol is the goal.
Foods that contain soluble fiber will help to prevent cholesterol from making its way into the bloodstream. Soluble fiber binds with cholesterol while it is still in the digestive tract, preventing cholesterol from traveling throughout the body via the circulatory system. Including high-fiber foods into the menu may reduce cholesterol naturally, preventing low-density lipids from accumulating in blood vessels and obstructing blood flow to vital organs. As the soluble fiber collects the lipid molecules, it carries them through the digestive tract so they can be eliminated naturally.
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