High cholesterol levels in the body could be the leading cause of stroke and heart diseases. Cholesterol is a vital element in the body which is essential for several body functions but high cholesterol levels can cause several diseases like restricted blood flow. The good news is that there are many types of food that can help you to lower the cholesterol in your body. So, in this article we are going to discuss a range of foods that are proven to reduce cholesterol in our body and enhance heart health.
Understanding Cholesterol
Cholesterol produced naturally by liver and can be found in many foods also, it is a fatty substance that has 2 types:
- Low-Density Lipoprotein (LDL): LDL can build walls of arteries which can cause atherosclerosis that could be a risk factor of heart disease. It is also referred to as “Bad Cholesterol”.
- High-Density Lipoprotein (HDL): HDL helps to remove Low-Density Lipoprotein from your body. It is also known as “Good Cholesterol”.
The main objective of Heart-Healthy Diet is to lower the LDL levels from your body and increase HDL production. You can achieve this through the help of eating the right foods, physical activities, and a balanced lifestyle.
Oats And Barley
When we discuss the foods that are beneficial for your heart-health and lowers the bad cholesterol levels, then Oats and barley comes first. They are a great source of beta-glucan which is a soluble fiber that helps to reduce the cholesterol absorption in the intestine.
Beta-glucan forms a gel type substance in your gut which again binds to cholesterol rich bile acids. It prevents cholesterol from entering the bloodstream. According to studies, if you consume 3 grams of beta-glucan then it can lower the LDL levels by 5% to 10%.
So start consuming a bowl of oatmeal in the morning with some nuts and fruits. You can also add barley to your salads and soups to achieve cholesterol free life.
Fatty Fish
Fatty fish such as sardines and salmon are filled with omega-3 fatty acids which lowers Triglycerides (A type of fat that causes heart disease). The Omega-3 found in fatty fish helps to reduce inflammation and blood clotting. Fatty fish helps to raise HDL cholesterol and reduces Triglycerides so that you get a comforting diet.
Try to eat fatty fish twice in a week, and you can also add it in your foods as salad and sandwiches.
Nuts
The nuts like walnuts and almonds are rich in fiber, unsaturated fat, and plant sterols that lowers LDL in our body. Unsaturated fats increase HDL whereas plant sterols inhibit cholesterol absorption in the intestine. According to recent research, if you consume 67 grams of nuts everyday then it will lower LDL levels in your body by 5%.
Instead of eating chips on snacks, you can replace it with nuts to achieve better cholesterol levels in your body.
Olive Oil
It is a great source of monounsaturated fats that helps to lower LDL cholesterol levels in our body and also helps to reduce oxidative damage in the body. In short, Without impacting good cholesterol, monounsaturated fats reduce bad cholesterol from your body. Olive oil is also rich in antioxidants that again supports a healthy cardiovascular health.
You can add olive oil in your diet as salad, marinades, or in substitute of butter and margarine. It will help you to lower cholesterol and support a healthy eating habit for your overall health.
Legumes Like Beans, Peas, And Lentils
Legumes contain high amounts of protein, antioxidants, and fiber which are very healthy for your cardiovascular health. The soluble fiber found in legumes reduces cholesterol absorption in our body. The plant protein offers nutritious alternatives to animal based proteins that contain high amounts of saturated fat. You can substitute meat from legumes in casseroles and soups, it will provide plant-based protein.
High Fiber Fruits: Berries, Grapes, And Apples
High soluble fiber fruits such as apples, berries, and grapes. They are pectin rich fruits that binds to cholesterol in an area known as digestive tract and helps to extract it from the body. Fruits are very beneficial to your health as they are high in antioxidants and reduce inflammation to support heart health.
You can add these fruits in your morning diet as snacks, smoothies, or cereals. Make fruit salad and mix some berries in yogurt to get a heart healthy dessert.
Avocados
Packed with monounsaturated fats, avocados raises HDL Cholesterol in the body and also reduces LDL Cholesterol to give you a healthy body. These fats enhance the lipid profile and support better cholesterol levels in your body. Avocados are also a great source of fiber that again supports cholesterol management.
To add avocados in your daily diet, you can simply add its slices in salads and sandwiches. Apart from that, you can use it by spreading it into toast or replacing it in chplace of mayonnaise to get a different taste.
Cocoa And Dark Chocolate
Cocoa and dark chocolate contain a type of antioxidant known as flavonoids which is helpful in reducing LDL oxidation that improves your heart health. These flavonoids prevent cholesterol from clogging arteries by reducing the inflammation and increasing blood flow in the body.
To get maximum benefits of these dark chocolates, try to choose one which has 70% cocoa. Don’t eat high sugar chocolates filled with milk fats because they may counteract benefits.
Green Tea
Green tea is rich in flavonoids and catechins, that’s why it is helpful in improving the heart health of a person. Catechins reduce cholesterol absorption and flavonoids improve the function of blood vessels, and it also helps to lower the blood pressure. With so many benefits, green tea should be added to your lifestyle to achieve a healthy heart-health.
Vegetables
Eating leafy green vegetables and carrots helps in reducing cholesterol and also protects the heart from many illnesses. Vegetables contain high amounts of fiber and antioxidants and that’s why it helps in reducing cholesterol absorption in the gut.
These vegetables contain low amounts of calories that help to get a healthy weight which is a factor in managing cholesterol effectively. Whatever you are putting on your table to eat, always try to fill half of your plate with green vegetables. You can also use these vegetables as salads.
Soy-Based Foods
The soy-based foods like tempeh, edamame, and tofu contain high amounts of protein and low amounts of saturated fats. This combination makes soy the best substitute for meat. The soy protein helps to lower LDL cholesterol. Soy foods are filled with isoflavones – a compound that contributes to good heart health.
Tips For Making A Diet To Lower Cholesterol
Here are some tips you can follow to lower your cholesterol or LDL levels:
Increase Fiber Intake
Fiber is very essential to lower your cholesterol so try to eat at least 25 to 30 grams fiber everyday from natural sources like fruits and oats.
Eat Healthy Fats
You should replace trans fats or saturated fats with unsaturated fats that you can get from olive oil, seeds, and nuts.
Limit Processed Foods
Processed foods are mainly filled with a lot of sugar, sodium, and unhealthy fats. These types of food increase the blood pressure and cholesterol levels in the body.
Remain Active
If you combine healthy eating with some physical activity on a regular basis then it will increase the benefits. A little physical activity will help you to maintain a healthy weight and lower the LDL levels.
Eat Whole Foods
To lower your cholesterol levels, eat whole grains, vegetables, and fresh fruits without any sugar or unhealthy fats. It will provide essential nutritions to your body and it supports cholesterol management.
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Conclusion
Just by incorporating these healthy foods in your diet, you can cure the problem of cholesterol levels naturally. While eating some delicious meals like nuts, oats, and fiber-rich vegetables, one can make gradual changes in their diet and lower cholesterol levels.
The only thing you need is time and commitment, and it will reflect in your overall health and heart-health. So I hope this article has added some value in your life, and you are going to eat those healthy foods and cure cholesterol naturally.
