Cholesterol is a fatty substance which body uses to make cells, hormones, and bile. The body produces cholesterol in the liver. Also, you take cholesterol from the diet. LDL cholesterol is the “bad or unhealthy cholesterol.” When LDL cholesterol is too high, it has as a risk factor for the development of cardiovascular diseases.
- Beans
Beans are rich in soluble fiber. They help feel fuller for longer, so it’s also good for people who want to lose weight. There is also a lot of variety of beans from navy beans to kidney beans.
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Oats to reduce cholesterol level
It is one of the first steps one can take to reduce their cholesterol levels. Oats are extremely rich in fiber which is very good for the overall health. Contemporary nutritional guidelines recommend getting 20 to 35 grams of fiber a day. Soluble fiber can reduce the absorption of cholesterol into your bloodstream.
- Soy
Eating soybeans and foods made from soy, like tofu and soy milk, is a powerful way to lower cholesterol. You could potentially reduce LDL by 5% to 6% by consuming 25 grams of soy protein each day.
- Fatty fish
The Omega 3 which is available in fish helps lower triglycerides in the bloodstream and also protects the heart by helping prevent the onset of abnormal heart rhythms. Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats.
The best fish to eat are:
- Mackerel
- Lake trout
- Herring
- Sardines
- Albacore tuna
- Salmon
- Halibut
- Vegetable oils
When one uses liquid vegetable oil for example canola, sunflower, safflower, instead of butter, lard, or shortening when cooking, it helps lower LDL.
- Nuts.
Research indicates eating almonds, walnuts, peanuts, and other nuts are good for the heart. About 5% nuts have additional nutrients that protect the heart in other ways.
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Apples, grapes, strawberries, citrus fruits help reduce cholesterol level
These fruits are rich in pectin. Pectin is a compound that helps lower LDL levels.
- Avocados
Avocados include monounsaturated fatty acids (MUFAs). Adding avocado to the diet every day helps reduce the harmful cholesterol LDL levels in the body.
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Olive oil is good for lowering cholesterol level
It is another good source of MUFAs. One should use about tbsps. Of olive oil a day in their diet to get its healthy heart benefits. It should be used instead of other fats. One can use it as a salad dressing.
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Foods with added plant sterols or stanols
There are foods available and fortified with sterols or stanols, which are substances found in plants that help block the absorption of cholesterol.
Try to include these foods in your dietary intake. They would certainly help lower the amount of dangerous cholesterol level that can result in hazardous diseases. It is not only bad for your health but also other parts of the body too.
