Cholesterol can be both friend and foe as there are two types of cholesterol that develop in the human body. One is the LDL cholesterol that is the bad and the other is HDL cholesterol which is good cholesterol. However, both of them at the normal level is good, but when it starts increasing it causes several negative health effects. If a person has high LDL levels he would be associated with an increased risk of blocked arteries and heart attack and more of HDL in the body is also a silent danger. Still HDL does not harm much, but lowering the LDL cholesterol is a must and for this limited intake of food will help a lot. Sometimes obesity also increases the bad cholesterol level in the body and abnormal cholesterol can result is various types of diseases in the body like kidney disease, liver disease, underactive thyroid gland etc.
Something that can help you to manage the situation is the right diet, timely exercise, quit of smoking, drinking, and other bad habits. Food really matters in increase or decrease of cholesterol like all fat associated food meat, eggs and cheese are the greatest sources of cholesterol.
Whatever may be the situation we should move towards the solution and reduce the cholesterol in our body. Here we have a list of food items which can be taken to become cholesterol free and healthy.
No matter what are the benefits of the oatmeal it is a very fine way to start a day. Oatmeal is soluble fiber which has the capacity to lower the cholesterol as the fiber present in this ingredient when reaches the intestine avoid from sticking the intestine wall and thus do not absorbs and you get rid of the waste and the result is this cholesterol untenable to reach the arteries. Oatmeal in your regular breakfast can reduce the cholesterol up to 5-8%. Further, there are many soluble fibers like the oatmeal that can help you reduce the cholesterols along with numerous heart diseases.
- Include a bowl of oatmeal in your day plan and lower the cholesterol.
Researchers have found that Avocados is useful in regulating the blood and cholesterol as it has more than 20 health-boosting nutrients available in it and is very rich in vitamin, mineral, and fats. The most important power of Avocados is the fiber that absorbs cholesterol absorption in the body like oatmeal does. The nutrients of banana, Vitamin E, and B, potassium is found in the double amount of this ingredient along with the Folic acid. Avocados are the heart healthy monounsaturated fat and eating this per day is part of a healthy diet.
Must read – 11 Ways to Lower Your Cholesterol
Taking fish every week that too grilled which could be very beneficial for the health and can improve the heart. However, concentrate on those fishes that are rich in omega-3 fatty acids, which has the capacity to reduce the risk of blood pressure and heart attacks. According to the American Heart Association, taking two serving of fish in a week benefits the heart of an individual. However, fishes do not have the highest connection with the heart than LDL cholesterol, but it helps in lowering the triglycerides and boost the HDL that is the good cholesterol in the body.
- Take fishes that have highest amount of omega-3 fatty acid found like Mackerel, Lake trout, Herring, Sardines, Albacore tuna, Salmon, and Halibut.
- Make sure you take grilled fish to avoid fat
- Further, you can consult the doctor for how much fish you should take and what other fish can be included.
Walnuts, nuts and almond are really beneficial for improving the blood cholesterol as this edible stuff are rich in mono and polyunsaturated fatty acid which is supposed to keep the blood vessels healthy. However, there are so many benefits of it, but avoid taking too much of nuts as this increased fat in the body which will be more problematic.
Green tea is supposed to contain the catechin polyphenols, specifically epigallocatechin gallate (EGCG) where EGCG is very powerful antioxidants that effectively helps to lower the low-density lipoproteins in the body. Apart from understanding the very complicated compounds found in the product you should always prefer green tea for the reason that it comes with the minimal processing which is only withered and steamed rather than being fermented like the other colored black and oolong tea. Further, this has been proven by the researchers that a person taking green tea rather than the other tea quality had bad cholesterol level dropped by 2.2 mg/dl in a month.
- Drink 3 to 4 cups of green tea daily.
- You can also take green tea supplements, after consulting your doctor
People using olive oil has a high level of monounsaturated fat plus polyphenol that is the naturally occurring micronutrient in their diet. We have already discussed how the monounsaturated is helpful for LDL cholesterol, but the polyphenol that is found in the Olive oil is far more useful as it can reduce the cardiovascular risk by decreasing the atherogenicity and the bad cholesterol from the human body. Olive oil is also an efficient antioxidant which has the ability to prevent cancer and heart diseases.
- Two teaspoons of olive oil should be taken every day.
- Replace other cooking oil with olive oil.
Probably in shops try to pick dark chocolates instead of choosing colorful and white one as the dark chocolate is capable of providing several health benefits apart from the cholesterol. More of Cocoa solids is used in Dark chocolates which are supposed to contain healthy compounds called flavonols rich in antioxidant and anti-inflammatory properties. This can manage the blood sugar, reduce LDL cholesterol and increase the HDL cholesterol in the body.
- Take 2-3 pieces of dark chocolate every day to lower cholesterol.
The very juicy citrus fruit that may be one of your favorites is very useful in increasing the HDL cholesterol in the body. However, how orange can reduce the LDL Cholesterol is still not explored. Although the researchers are working on this project since long, but it has been still not found out what actually is behind the reducing of LDL cholesterol. While it can be said that the plenty of nutrients that is contained in the orange like the vitamin c, citrus flavonoids play a role to increase the HDL cholesterol in the body. Also, in comparison to the non-drinkers it has been examined that a person who takes minimum 2 cups of orange juice fantastically reduces LDL cholesterol in 12 months.
- Consumption of 750 mL but not of 250 or 500 mL orange juice daily increased HDL-cholesterol.
Soybeans and Soy Products
Taking Soy product may help you lower the LDL cholesterol up to 3% as the Soya foods are a rich source of nutrients like protein, fiber and also omega-3s. However, there is nothing about its healthy properties only, but you should know that soy is naturally Cholesterol free.
- Consuming 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups of soy milk) can lower LDL by 5% to 6%.
- Try consuming 15 to 30 grams of Soy daily.
It is believed from the early days that garlic bulb is the remedy for numerous health problems like deafness, leprosy, illness, loss of appetite etc. However, the examination on garlic also declared that a person taking dried garlic powder for 8 to 12 weeks has significantly lowered the LDL cholesterol. Garlic has the high concentration of allicin which contains sulfur has the power of lowering the cholesterol level in the human. Still the suggestion is to use the raw garlic as cooked one burns most of the properties which would be less beneficial.
- Eat 2 to 3 raw garlic cloves on an empty stomach daily.
- Include fresh garlic in salad and every vegetable.
You can follow our guide and help yourself to get rid of LDL cholesterol and prevent high cholesterol!