Advised or interested in lowering your body cholesterol? This post is for you.
Cholesterol is a steroid (lipid) found in the blood and is necessary for proper functioning of cell membranes. Our bodies already produce cholesterol needed for proper functioning so it is not necessary to increase its intake.
High levels of cholesterol have been shown to increase the risk of chronic heart disease and stroke. Cholesterol lowering foods should be incorporated into everyone’s diet for optimal health.
The percentages by which these foods lower cholesterol reflect people who have high levels of cholesterol greater than 200 mg/dL, and therefore have been diagnosed with hypercholesterolemia.
When it comes to lowering high cholesterol naturally, strictly avoiding all fats is not the answer. Even totally avoiding foods that contain cholesterol itself (like eggs or cheese) isn’t necessary either. It’s all about moderation and balance — eating a combination of nutrient-dense foods that fight inflammation and tackle the root of the problem.
It’s all about moderation and balance — eating a combination of nutrient-dense foods that fight inflammation and tackle the root of the problem.
Different diets, lifestyles, and foods will work differently for different people.
Different foods lower cholesterol in various ways.
Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation.
Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
Below is a detailed list of cholesterol lowering foods you should consider if you’re keen on keeping all the bad cholesterol off your body system.
1. Olive Oil
This common cooking ingredient can help your health by reducing cholesterol. Substituting saturated animal fats with healthier fats like olive oil is very beneficial in reducing LDL-Cholesterol level
Olive oil contains heart-healthy monounsaturated fatty acids which lower LDL cholesterol and also helps trim belly fat.
Use extra virgin olive oil to make salad, add some to sauces, or use it as a flavor-boosting ingredient for stir-fries or marinades.
2. Drink Green Tea
While green tea is considered the number-one beverage for anti-aging. It is also a rich source of cancer-fighting antioxidants, while also providing great defense against high LDL-cholesterol levels.
Epidemiological studies suggest that drinking green tea can help reduce atherosclerosis and risk of heart disease, lower blood pressure, reduce inflammation in arthritis cases, and also improve bone density and brain function.
Avocados are one of the world’s greatest sources of heart-healthy monounsaturated fatty acids (MUFAs), which may actually help raise HDL cholesterol while lowering LDL-Cholesterol level.
They also contain high levels of soluble fiber and stabilize blood sugar levels, in addition to supplying anti-inflammatory phytochemicals such as beta-sitosterol, glutathione and lutein.
The beta-sotosterol present in avocado helps reduce cholesterol absorption form food
Besides making guacamole, get creative with these avocado recipes and add it to smoothies, salads, eggs or even desserts.
4. Eat More Vegetables
No doubts about it, nutrient-dense, anti-inflammatory vegetables are one of the most high-antioxidant foods. Loaded with phytochemicals that fight free radical damage, they slow down the aging process and keep arteries flexible and healthy.
Many dark leafy greens, like spinach and kale, contain very few calories but offer protection against heart attacks by helping artery walls stay clear of cholesterol buildup.
While nearly every type is a good choice, vegetables — including benefit-rich beets, onions, cabbage, spinach, broccoli and artichokes — are especially useful for upping your fiber intake and protecting heart health.
Nuts of all kinds make a good source of healthy polyunsaturated and MUFAs. They also provide a decent amount of fiber.
A study published by the American Journal of Clinical Nutrition, people who noshed on 1.5 oz of whole walnuts 6 days a week for 1 month lowered their total cholesterol by 5.4and LDL cholesterol by 9.3.
Certain nuts including almonds specifically supply antioxidant flavonoids, plant-based compounds that improve artery health and reduce inflammation. Studies show nuts have a consistent “bad” LDL cholesterol-lowering effect, especially in individuals with high cholesterol and diabetes.
They can help prevent damage from forming within artery walls and protect against dangerous cholesterol plaque buildup, in addition to fighting weight gain and obesity.
6. Beans and Legumes
Beans are very good for the heart.
They are known for their high fiber content, which slows the rate and amount of absorption of cholesterol in foods.
They also contain antioxidants and certain beneficial trace minerals that support healthy circulation. Research studies found that adding ½ cup of beans to soup lowers total cholesterol level by 8.
Try nutritious black beans, chickpeas, kidney beans, mung beans, pinto beans and other varieties.
Tumeric is one of the most well-researched spices in the world presently due to its numerous health benefits.
Turmeric is the king of all spices when it comes to fighting inflammation.
Turmeric benefits include lowering cholesterol, preventing clots, fighting viruses, killing free radicals, increasing immune health, balancing hormones and more.
Turmeric contains the active ingredient called curcumin, which has been studied in regards to protection against numerous inflammatory diseases including heart disease, cancer, ulcerative colitis, arthritis and more.
8. Include Garlic in Your Diet
Garlic is one of the most well-researched heart healthy ingredients.
For example, the benefit of raw garlic has been shown to reverse disease because of its antioxidant, anti-inflammatory, antiviral, antidiabetic and immune-boosting properties.
Garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure and protect against infections, so use some every day however you can, whether in sauces, soups, roasted veggies or marinades
9. Salmon & Fatty Fish
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.
Omega-3 fats are one of the natural health wonders of the world and have been shown to ward off heart disease, dementia, and many other diseases.
These fatty acids add yet another health benefit to their repertoire: lowering LDL-cholesterol.
10. Eating Oats Can Lower Your Cholesterol
Changing your diets to oat can lower LDL-Cholesterol by 5.3 in only 6 weeks
The key to this cholesterol buster is beta-glucan, a substance in oats that absorbs LDL, which your body then excretes. Banish bland oats with this dessert-worthy gingersnap oatmeal recipe.
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