Top 10 Cholesterol lowering foods
Top 10 Cholesterol lowering foods
How to reduce cholesterol
Diet can play an important role in lowering your cholesterol level.Choice of food is the best medicine not just for a sound and healthy heart but also for lowering blood cholesterol.Cholesterol is a fat like wax substance produced by our liver or intestines. There are 2 types of cholesterol
1. HDL or the good cholesterol
2. LDL the bad cholesterol
What is Cholesterol
We often think that cholesterol is a bad thing. But this cholesterol is an important factor for our normal body functioning. It works to repair the cells, help in the production of estrogen and testosterone hormones, also help to produce bile acid which is to digest the fats.But when this cholesterol increases in our body, this will cause some serious heart problems.So we should always try to increase the HDL level and to decrease the LDL level.Some cholesterol is produced in our body by eating diary meats, egg etc .While vegetables, fruits, grains do not contains cholesterol We can reduce the amount of cholesterol by taking little care of our intakes.
Foods that lower cholesterol
Eating apple or juice will reduces the LDL level.Apple pectin is a soluble fiber that helps draw cholesterol out of the system.
Change your breakfast to oats.this will reduce your cholesterol level by 5% within 6 week.Oats may also help stabilize blood glucose levels, which may benefit people with diabetes.Oats contain high levels of fiber,selenium, and magnesium.
Start cracking nuts daily. This will keep your heart healthy. Walnuts are rich in calories.walnuts are great because they have high levels of omega-3 fatty acids.So practice portion control.
Garlic helps to make our blood thinner thus reducing the risk of clogging of arteries.This onion family not only decreases the LDL level,but increases the HDL level.
adults who consumed 25 milliliters/2 tablespoons of virgin olive oil daily for one week showed less oxidation of LDL.So replace your cooking oil with olive oil, this way you can keep your family healthy. Olive oil increase the HDL level
Beans like black beans,kidney beans play an important role in cholesterol redemption.Include bean soup daily in your diet.By this way you can reduce the cholesterol level by 8%.
Leafy vegetables contains high amount of lutien which fight against heart attacks and increases the iron content in blood. Fenugreek leaves contains large amount of iron, calcium etc..Also you can include Fenugreek seeds in foods.
Good news for chocolate eaters.Studies reveals that coco powder can increase the HDL level to 23% within 12 weeks. Compared to milk chocolate, bitter chocolate or dark one contains more antioxidants. So try to have bitter choco.
Eat fatty, cold water fishes which reduce the exposure of mercury.Fish is a richest source of omega-3 fatty acids. Include salmon, mackerel in your diet.
Try to include the following fruits and vegetables to stay away from Heart diseases.
Fruits : Green Apple, Grape, Avocado, Kiwi, Orange(Try to have fruits as such instead of juice)
Vegetables : Broccoli, Bell peppers, Chilli peppers ,Garlic, Onion,carrots, sprouts etc...
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