Cholesterol comes in two forms, one is Low-density lipoprotein (LDL) which is considered as "bad", unhealthy kind of cholesterol. The other is High-density lipoprotein, the "good" cholesterol. Cholesterol is not bad for the body, your body needs some cholesterol to make hormones, vitamin D, and digestive fluids. But having too much LDL cholesterol can be a serious problem, as it can damage your arteries and increase your risk of developing heart disease. In this article, we have mentioned some cholesterol-lowering food.
List of Cholesterol Lowering Food
An easy first step to lowering your cholesterol is having a bowl of oatmeal for breakfast. Oatmeal contains soluble fiber, which reduces the absorption of cholesterol into your bloodstream. Five to ten grams of soluble fiber a day decreases your LDL cholesterol, the "bad" cholesterol. Other foods such as kidney beans, Brussels sprouts, apples, and pears also contain soluble fiber.
Barley and other whole grains.
Barley and other whole grains are a great source of getting soluble fiber which can help lower the risk of heart disease.
Beans are an especially rich source of soluble fiber. They also take a while for the body to digest, keep you feeling full for a longer time. That's one reason beans are useful food if you are on a weight loss diet.
Eggplant and okra.
These two are low-calorie vegetables and also rich in good soluble fiber.
Nuts such as almonds, walnuts, peanuts, and pistachios have lots of protein, fiber, vitamins, nutrients and also contain high amounts of unsaturated fat, "good" fats which increase high-density lipoprotein(HDL) and lower low-density lipoprotein(LDL).
Use liquid vegetable oils such as canola, sunflower, safflower, and others in place of using butter, lard, or shortening for cooking or at the table helps in lowering LDL.
Fruits such as apples, grapes, strawberries, citrus fruits are rich in pectin, a type of soluble fiber that lowers LDL.
Eating soybeans, and food products made from them, such as tofu and soy milk, may help lower your LDL cholesterol by about 3%. Adding soy milk, tofu, and soybeans to your diet can be a good step if you're working on improving your cholesterol level.
Fatty fish has high levels of Omega-3 fatty acids, which can reduce your triglycerides — a type of fat found in the blood — as well as reduce your blood pressure and risk of developing blood clots.
Other changes to your diet
If you want to get the full benefit of these foods, you may need to make other changes to your diet and lifestyle. One of the most beneficial changes is limiting the saturated and trans fats you eat. Saturated fats — such as those in meat, butter, cheese, and other full-fat dairy products — raise your total cholesterol level in the body. So try avoiding these foods or include a smaller portion of these foods in your diet.
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- Tags: blood pressure, cholesterol-lowering food, HDL Cholesterol, heart disease, LDL Cholesterol, omega-3 fatty acids, triglycerides, vitamin D