Cholesterol is an important fatty substance that is used to make hormones (such as vitamin D), build healthy cells, and help digest your food. Your body can get cholesterol from two different sources: your own body or the food you eat. Dietary cholesterol, i.e. cholesterol from food, is found only in animal products (i.e. meat, milk, eggs, etc.). Dietary cholesterol is not essential for your health because your liver makes all the cholesterol it needs. No worries if you’re a vegan!
Usually, LDL cholesterol is also known as “bad” cholesterol and HDL on the other hand is considered as “good” one. A total LDL level of less than or equal to 200 mg / dL and a level of LDL less than 100 mg / dL is considered the maximum. If you use animal-based foods, it’s a good idea not to eat more than 300 milligrams of cholesterol a day.
Sometimes cholesterol is so high that it can be a problem for your health. In general, cholesterol levels exceed 240 mg / dL. High cholesterol can result in heart problems. If you have elevated cholesterol or just want to prevent it from getting too high, comprise the following foods in your list of options.
Apple is a magical diet, it is full of soluble fiber and helps the body get rid of high cholesterol. Apples contain flavonoids, which act as powerful antioxidants and prevent “bad” cholesterol from increasing your blood flow.
Avocados are a great source of monounsaturated fats, a type of fat that can help reduce “bad” and raise “good” cholesterol. In addition, any other fruit in avocados. The American Heart Association recommends that you get 15% of your daily calories from monounsaturated fats.
Beans besides vegetables are the finest source of soluble fiber for the body. If you eat all kinds of beans daily, especially kidney, navy, pinto, kali, gram, or butter beans, you can lower your cholesterol by up to 10% in 6 weeks. According to the FDA and the National Cancer Institute, adults should receive 20 to 35 grams of fiber a day. This can be easily achieved by adding beans to your daily diet.
A study published in the Journal of Traditional and Complementary Medicine states that 1 – 1 teaspoon of cinnamon per day can significantly lower fasting insulin and blood sugar levels in individuals that have type 2 diabetes. It also helps in lowering LDL levels.
Garlic has been shown to reduce blood clots, blood pressure and prevent infections. Recently, garlic has focused on its potential to lower cholesterol.
Grapes contain flavonoids, which prevent “bad” cholesterol from further damage and reduce blood clots. Grapefruit LDL low effects are based on a compound, resveratrol, which grapes naturally produce and resist mold. The deeper the grape, the better!
Oatmeal contains soluble fiber that will lower your LDL cholesterol. Five to 10 grams of soluble fiber a day will lower LDL cholesterol. Eating 1 cup of cooked oatmeal gives 4.5 grams of fiber.
The main health components of salmon are omega 3 fatty acids and proteins. These ingredients give positive benefits to the cardiovascular system. The American Heart Association recommends eating at least two servings of fish a week, especially oily fish (salmon, tuna, mackerel, sardines, anchovies and herring).
The basic health benefits of soybeans are isoflavones and soluble fiber. 25-50 grams of soy per day is recommended to reduce cholesterol level by 4 to 8%.
Walnuts can significantly lower blood cholesterol because they are rich in polyunsaturated (omega 3) fatty acids. Walnuts also keep blood vessels healthy and flexible. Almonds have the same effect, resulting in an improvement in four weeks. A low-cholesterol diet of just one-third of a cup of walnuts a day can significantly lower LDL cholesterol.
In addition to eating these foods, there are other lifestyle changes that can help you manage your cholesterol levels.