Cholesterol is a soft substance that supports the formation of new cells. It also regulates other vital functions of the body. But, our eating habits and unhealthy lifestyle can affect it in a bad way.
If you are taking food high in sugar and saturated fats, cholesterol approx. 80% can develop. The high LDL (low-density lipoprotein, or “bad” cholesterol) level in blood increases the risk so of heart diseases. So, in order to reduce this problem, making some necessary changes in diet is helpful to a great extent.
Here are some super foods that can help in lowering the cholesterol level:
Almonds :
In some studies it has been found that half cup of almonds per day helps reduce 10% LDL cholesterol. The richness of vitamin E and flavonoids in this dry fruit can prevent the growth of artery-clogging plaque. Arteries are blood vessels that transfer blood in the body. If arteries are clogged they can greatly increase the heart attack, stroke and death in some cases.
So, it is better to have almonds as they help in lowering the risk of cardiovascular disease.
Avocados :
Avocados contain monounsaturated fats and oleic acid that help in prevention of bad LDL and improves HDL (high-density lipoprotein, or “good” cholesterol). This fruit is enriched with nutrition content so, excellent for overall health. Besides this, the high folate content is helpful to keep heart healthy.
So, make Avocado be part of daily diet to remain healthy and lower cholesterol level.
Blueberries :
This fruit is high in antioxidant properties so, good for a healthy body. It stimulates cells and helps break down the fat and cholesterol, which reduces the risk of heart disease.
Blueberries are really great for maintain a good health. So, don’t you think is it good to add them to your cereals or blend them with a smoothie to improve your cholesterol level?
Soya Foods :
Soya foods are naturally low in saturated fats so, help in lowering cholesterol. In some studies it has been found that cholesterol level can be lowered by approximately 6% by including 15g soya protein per day.
So, you can include soya milk, beans, soya nuts and tofu to your diet.
Green Tea :
Green tea is a good source of antioxidant properties so, a right solution to maintain your body cholesterol. Drinking two or three cups of green tea a day can be a good way to reduce LDL cholesterol levels.
There are various compounds in green tea that prevent the absorption of cholesterol in the digestive tract.
Additionally, this healthy beverage prevents plaque buildup in the arteries and reduces the risk of stroke. Therefore, start taking 3 to 4 cups of taking green tea daily. You can also take green tea supplements, but consulting doctor is necessary.
Oats :
An easy step to improve your cholesterol is taking a bowl of oatmeal. Oats can give you 1 to 2 grams of soluble fiber. To give some taste to your bowl it is good to add some strawberries and some pieces of a banana.
Olive Oil :
Olive oil is high in monounsaturated fats that help in lowering bad LDL cholesterol levels. And no doubt if cholesterol level is low, risk of heart disease and stroke also reduces. Olive oil is rich in antioxidant properties so, good for maintaining a healthy body.
You can cook food with it or use as salad dressings.
Important: It is high in calories, avoid excessive use.
Fish :
Eating fish two or three times a week can lower LDL in two ways. One is by substituting meat which contains LDL- boosting saturated fats and second by carrying LDL-lowering omega-3 fats.
Omega-3s also protect the heart by preventing onset of abnormal heart rhythms.
Tomatoes :
A powerful antioxidant known as lycopene found in tomatoes prevents the oxidation of LDL cholesterol that is caused by free radicals. Tomatoes also work greatly to lower down the amount of cholesterol found in blood.
We all know that high cholesterol levels are harmful for our health. So, it is good to make some efforts at the right time to control high levels of cholesterol.
If you find this article helpful, please like it, share it and leave a comment below. You can also share any suggestion that you think will be useful for high cholesterol patients.
