Changing your diet can effectively help in controlling the cholesterol level. Different food helps in different way. Some foods deliver soluble fiber that binds cholesterol .....
A very common problem which is growing drastically today is higher level of cholesterol in body. Giving rise to many serious health issues. Actually what we eat have a powerful effect on body cholesterol level and other risk factors like heart diseases.
Changing your diet can effectively help in controlling the cholesterol level. Different food helps in different way. Some foods deliver soluble fiber that binds cholesterol and precursors in digestive system and drag them out of body before they get into circulation. Some are enriched in polyunsaturated fats which help in lowering the LDL(Bad cholesterol) directly. While some other contains plant sterols and stanols, which blocks body from absorbing bad cholesterol.
Here is the list of foods that can defiantly have the power to lower your body cholesterol level.
The whole grain like oats, barley contains beta-glucan which is a type of soluble fiber that helps in lowering the harmful cholesterol (LDL). The current nutrition guidelines recommend getting 20-35 gm. of fiber a day with at list 5-10 gm coming from soluble fiber.
Vegetables are one of the high fiber low calorie diet with antioxidants, which make it a heart friendly. Some veggies are high in pectin, the same cholesterol lowering soluble fiber found in fruits like apple and oranges. Eggplant and okra are also low calorie vegetables that are rich in soluble fiber.
Garlic is one of the ancient medicinal and cooking ingredient. This garlic contains various powerful plant compounds like allicin that helps in lowering the bad cholesterol.
4. Fatty fish:
Fishes are the best source of omega-3 which reduce triglycerides in blood stream and also protect heart by restoring the abnormal heart rhythms. Eating fish two or three times a week can lower the LDL.
5. Nuts (almond and walnuts):
Eating almond, walnuts, peanuts and other nuts are good for the heart health because they are very high in monounsaturated fats. Walnuts are also rich in omega-3 fatty acid, a type of polyunsaturated fat linked to heart health. Nuts are also rich in minerals like calcium, magnesium and potassium. These minerals are known for reducing blood pressure and lower the risk of heart diseases.
6. Fruits and berries:
Fruits are always good for health especially when it comes to heart health. Fruits and berries are really high in fibers and antioxidant which lowers the cholesterol. Apple, grapes, strawberries, citrus fruits are rich in pectin, a type of soluble fat that lowers the bad cholesterol (LDL).
Avocados are exceptionally nutrient-dense fruit. Rich source of monounsaturated fats and fiber that lowers the LDL and raise healthy HDL cholesterol.
7. Soy foods:
Foods made from soybeans like tofu, soy milk is considered as a powerful way of lowering the cholesterol. A soy food contains a type of legume that is beneficial for heart health.
Bean is a versatile food, rich in soluble fiber and good for heart. It is also one of the good choice for weight loss as it takes a while for body to digest and make you feel full for longer after a meal.