large lipo proteins also may be a clue to longevity. a modest amount of exercise is best way to increase the size of LDL and HDL. transfat promotes smaller size LDL particles thus making transfat more dangerous for your health.

smaller LDL particles are also found in people who have insulin resistance syndrome. LDL particle size is also found to be inversely proportional to total triglycerides.

atherogenesis is the formation of lipid deposits in the arteries, smaller LDL particles and high TG – triglycerides are key factors in the  formation of plaque in the lining of the arteries

Here are some fresh vegetable ideas for potassium. magnesium and high fiber to lower your cholesterol and lower high blood pressure – eat green Broccoli, fresh carrots,. Eat some green foods like green beans, peas, spinach. Red Tomatoes without adding any kind of salt.

check your food labels – use low sodium or low salt varieties if you must eat canned food. Eat unsalted nuts or seeds, peas and lentils. Switch to using light spices and herbs instead of salt to add create tasty food. Refrain from adding salt to your food. you may also want to try fat free broths or soups with no salt.

if you eat out frequently, request that your dish is prepared with no salt.

role of soluble fiber: a commonly used laxative like metamucil ingredient – Blond Psyllium contains an active ingredient mucilage. it swells and forms a thick mass helpng it increase stool size. many clinical studies have tested blond Psylium in many forms. Cereals and snack bars may contain this solube fiber in different quantities. LDL cholesterol is found to have decrased by 5% in the group that has taken 7% – 10% grams of solube fiber. There are studies published by archives of internal medicine studying effectiveness of Psylium and comparing it with simvastatin.

for best results eat diet with soluble fiber than just low-fat diet.

Blond Psyllium can cause abdominal pain or constipation, diarrhea and other side effects. some people also may be allergic to it. .it may increase risk of low blood sugar when taken with diabetes medications. consult your doctor before taking these in any form such as metamucil or nutrition bars.

Manufacturers may reduce carbs in food by changing the process or adding high protein foods – sometimes they substitute refined wheat flour with soy flour that has high soy protein content , or  wheat protein. They may add what bran or oat bran that has extra fiber content. they may add nuts which have healthy fats. They may also replace sugar with other substitutes such as sorbitol.

sometimes manufacturers may subtract the carbs from fiber and list effective carbs only. They claim that since fiber does not affect blood sugar they are allowed to discount the carbs from fiber.  you should clearly look at net impact carb calculations in detail to make sure you are not paying for similar item higher price because you think it is low carb.

Although both oats and wheat contain fiber, wheat has more insoluble fiber compared to oats. Insoluble fiber helps prevent constipation, while soluble fiber helps lower cholesterol. There are two types of cholesterol – a good HDL cholesterol and a bad LDL cholesterol. LDL cholesterol contains small dense LDL cholesterol , one of the leading factors of a heart attack.

Bad cholesterol - LDL builds up in the inner walls of the arteries supplying blood to heart and brain. LDL forms plaque or a hard deposit that narrows the arteries and reduces flexibility, a condition known as atherosclerosis. Heart attack or stroke may result when a clot blocks arteries.

Oats contains soluble fiber that dissolves in water. A typical intake of 50 grams to 100 grams of whole oats a day can give 2.5 to 5 grams of soluble fiber.

Some common side effects of oat consumption are – bowel movement, flatulence and reduced absorption of cholesterol lowering drugs like Lipitor. You should always consult your doctor before starting oat diet to lower cholesterol if you are taking any medications.