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15 Foods That Lower Cholesterol

In the recent times, cardiovascular diseases have become the leading global cause of death in many countries. That is why; a lot of researches have been conducted to know the symptoms and treatments of this major health threat. Recently, a research has found that lowering the cholesterol is a crucial strategy to avoid a heart attack. Simply, if you want to minimize your risk of heart attack and stroke, you should lower your cholesterol level.

high-cholesterol

High level of bad cholesterol (LDL) causes narrowing and clogging of your coronary artery walls that can lead the risk of heart attack and stroke. LDL cholesterol can be a result of various factors, such as obesity, poor genes, unbalanced diet and lack of exercise. When you start eating a diet rich in saturated fats (butter, beef, whole-milk dairy products), there is a huge chance to increase your cholesterol levels. It is good to strive for the cholesterol level of 100 and below, but reducing cholesterol up to 80 and lower may be even better. To maintain or lower cholesterol levels, avoiding high saturated fat foods is a good step. Then, strive to add some unsaturated fat foods that lower cholesterol to improve your cholesterol and to live a healthy life.

What will you learn from this post?

By reading this article, you can learn these following things that are essential to know for enjoying a healthy and fit life.

  • What is cholesterol?
  • Why is it important to maintain lower cholesterol?
  • 15 Foods that help lower cholesterol
  • Conclusion

 

  • What is cholesterol?

Cholesterol, a waxy substance is naturally present in the fats in your blood that your body requires performing its function in a normal way. Your body uses cholesterol to generate several hormones including, vitamin D and bile acids that help in digesting fats. It takes only a small amount of cholesterol in the blood to fulfill these needs. So, if you have too much cholesterol in the bloodstream, it can cause a blockage of your arteries, which makes enough difficult for blood to flow through your artery walls and increases the risk of heart disease in you.

  • Why is it important to maintain lower cholesterol?

Generally, there are two types of cholesterol: High-density lipoprotein (HDL), good cholesterol and low-density lipoprotein (LDL), called as bad cholesterol. A high level of HDL has the ability to lower your risk of coronary artery diseases, as it helps your body to eliminate LDL by carrying it from the bloodstream and arteries to your liver, where it is dropped down and emitted from the body. However, LDL cholesterol can lead to more plaque to produce in your arteries. This hard deposit can block your arteries that can cause a greater risk of heart attack or stroke.

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Therefore, it is important to maintain the bad cholesterol (LDL) in your body, not only to maintain your cholesterol level, but also to improve your health and wellness.

  • What are the reasons of high cholesterol level?
  1. Heredity: your genes also define how much cholesterol your body produces. This is the reason that high level of cholesterol can run in families.
  2. Age and Gender: As men and women get older, their cholesterol levels increase. After the age of menopause, cholesterol level tends to rise in women, while before the age of menopause; women have lower cholesterol level than men of the same age.
  3. Weight: obesity is one of the risk factors for cardiovascular disease because it tends to enhance your cholesterol.
  4. Diet: when you eat more saturated fat and cholesterol in food, your blood cholesterol level goes up.    
  • How can you lower your cholesterol?

There are some effective ways that can help you in lowering your cholesterol. High levels of bad cholesterol (LDL) are treated with medications, regular exercise, and a low-fat diet. Adopting healthy habits, like eating a healthy and balanced diet can help in controlling your high cholesterol levels. So, you should adopt two eating strategies if your bad cholesterol (LDL) is creeping upward.

Reduce-Cholesterol

  • Avoid eating those foods that contain a high content of saturated fats, such as sausages, meat pies, fatty meat, ghee, butter, cream, lard, hard cheeses, milk, cakes, yogurt, biscuits, coconut oil and palm oil etc.
  • Add some healthy foods that reduce cholesterol, as they contain low saturated fats.

 

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  • 15 Foods That Lower Cholesterol

Here is a list of 15 foods that naturally help to lower cholesterol. Consider adding these healthy foods to your everyday diet.

  1. Oats

Oat is the most wonderful foods that lower cholesterol in your blood, as oats are rich in soluble fiber, known as beta-glucan. This substance is efficient to excrete bad cholesterol from your body. Two servings of oats can reduce LDL cholesterol by 5.3% in only 6 weeks. So, start eating oats in your breakfast.

  1. Barely and whole grains

Like oats, barley, and other whole grains also have the potential to lower the risk of heart disease. They also deliver beta-glucan, a soluble fiber in your body to reduce LDL cholesterol levels. It is highly suggested that you should eat about 3g of beta-glucan per day.

  1. Soy Foods
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Start eating soy foods, such as soy nuts, tofu, and beans instead of milk and yogurt. Soya beans are a healthy food that lower cholesterol. Recent studies show that soy Foods help to lower your cholesterol because they are low in saturated fats naturally. Generally, you can reduce your cholesterol by around 6% by adding 15g soya protein in your diet per day.

  1. Eggplant and Okra

Using these two low-calories vegetables is the best way to reduce the risk of heart problems. Eggplants and Okras are great sources of soluble fiber that is potent to improve cholesterol level in your body.

  1. Almond, walnut, and other nuts

All nuts are rich in fiber, protein, vitamin E, heart-healthy unsaturated fatty acids, magnesium and other nutrients. Almonds, walnuts, and other nuts are the handful in improving blood cholesterol because they are efficient to keep your blood vessels healthy. Daily eating about 30-35g of nuts, like peanuts, almonds, pecans, pistachio and walnuts, may lower cholesterol by 5%.

  1. Olive Oil

Olive oil, a common cooking ingredient can improve your health by reducing bad cholesterol level in your blood. Olive oil is a heart-healthy food that reduces cholesterol because it is full of monounsaturated fatty acids that can lower LDL cholesterol. Make a routine of using olive oil in cooking your meals and keep yourself safe from heart diseases.

  1. Apples, grapes, strawberries, and citrus fruits

A research has found that eating an apple a day can reduce the levels of LDL cholesterol. Apples are an excellent source of getting soluble fiber that has the same cholesterol-lowering abilities as oats.  These fruits are rich in pectin, a type of soluble fiber that lowers LDL. So, you should add apples, grapes, strawberries, blueberries and other citrus foods in your diet to stay healthy.

  1. Foods fortified with sterols and stanols

Switching margarine with plant sterols can help you in lowering cholesterol level. Plant sterols and stanols have compounds that minimize cholesterol absorption in the human body. According to a study, you can lower your cholesterol level up to 3.5% by consuming such foods that are fortified with stanols and sterols.

  1. Fatty fish

Omega-3 fats are the natural health wonders of the world that have been suggested to prevent heart diseases, as they tend to lower cholesterol in the human body. Fatty fish is also a popular food that can lower cholesterol. According to a research, you should eat fatty fish, such as Salmon, because it contains omega-3 fats instead of saturated fats. It can raise good cholesterol as much as 4% in your bloodstream.

  1. Spinach
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Spinach is one of the most popular green foods that lower cholesterol. It contains lots of lutein, a sunshine-yellow pigment that is naturally found in dark green leafy vegetables. Lutein has a great reputation in controlling bad cholesterol in the bloodstreams. A recent research recommends that ½ cup of a lutein-rich food daily protects you against heart attack by eliminating the high levels of LDL cholesterol.

  1. Tomatoes

If you want to control LDL cholesterol level, start using tomatoes in your diet. Tomatoes are the best source of lycopene that can fight against the blockage of cholesterol on the arteries. The content of lycopene is highest in cooked tomatoes.

  1. Avocados

Avocado is also an amazing food that helps lower cholesterol. Avocados have a large amount of heart-healthy monounsaturated fat, which helps in raising HDL cholesterol and lowering LDL cholesterol as well. According to a recent study, if you are overweight, you should add an avocado in your daily diet to improve LDL cholesterol levels.

  1. Green Tea

As green or herbal tea has become popular for its cancer-fighting antioxidants, it is also a prime food warrior in the battle against LDL cholesterol. According to a research, tea has been shown to minimize cholesterol level up to 10% in only 3 weeks. So, take tea on a regular basis and prevent heart problems.

  1. Chocolate

If you have high LDL cholesterol, start intake of chocolates. Yes, chocolate is a food that reduces cholesterol. This powerful antioxidant has the sufficient power to produce good cholesterol (HDL) in your blood. A study reveals that chocolates (coca powder) can increase HDL levels up to 24% over 12 weeks.

  1. Garlic

Garlic is a well-known ancient herb for improving your heart health. Modern studies show that garlic is the best food that helps lower cholesterol. It helps in preventing blood clots, reducing blood pressure and protecting against infections.

  • Conclusion

15 Foods That Lowers Cholesterol

High LDL cholesterol damages your overall health by increasing the risk of heart attack and other heart diseases. While lowering your bad cholesterol not only minimizes your risk for heart disease but also guarantees for a healthy and long life. So what are you waiting for? Start eating these above-mentioned foods daily to lower bad cholesterol level in your blood.

What do you eat to maintain your cholesterol level?

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Papaorder Blog explores the food culture of various nations while the main focus is on Arabic culinary style and culture.

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