You can include below-listed food to reduce cholesterol naturally. These will not only help you reduce the cholesterol but also lessen the chance of heart diseases.
To have a healthy life try to include these items in your diet. Let us first find out what this cholesterol is and what it does to your body.
Cholesterol is an organic compound that is present in every cell of our body. It is waxy and has the appearance of fat. It is manufactured by the cells in our body, but a significant part of cholesterol is consumed through the food we eat.
Cholesterol is both a boon and a bane – at reasonable levels, it is critical for the healthy functioning of our body.At high concentrations, it puts us at a high risk of heart attack and stroke.
A diet that is high in saturated fats, trans fats and cholesterol can increase the levels of blood cholesterol and may increase the risk of heart attacks. Consuming high levels of cholesterol is easy.At the same time, it is also easy to reduce the levels of cholesterol in your body through the food you eat.
Consuming high levels of cholesterol is easy.At the same time, it is also easy to reduce the levels of cholesterol in your body through the food you eat.
Table of Contents
1. Beans
Beans are rich in cholesterol-lowering soluble fiber. There are many varieties of beans like – kidney beans, black beans, chickpea or butter beans.Consuming a cup of any of these beans can lower your cholesterol level by about 10-15% in 6 weeks.
Beans can be added to your salads and other dishes as it contains protein and fiber. It is recommended by the FDA and National Cancer Institute that adults must get 23-30 grams of fiber every day.
2. Oats
Oats contain Beta-glucan, which is an effective cholesterol buster, it absorbs the bad cholesterol or LDL present in your body. It is recommended to replace your standard breakfast with oats to reduce the amount of LDL cholesterol by 5% in six weeks.
3. Soy
Soy helps in reducing the saturated fats in your body. Soy can be used as a supplement for cheese and meat.This decreases the amount of saturated fats that are present in your body and helps your heart. It is recommended by the FDA to consume around 25 grams of soy protein every day to reduce high cholesterol levels.
4. Avocado
Avocados are rich in monounsaturated fats that increase the levels of good Cholesterol (HDL) in your body that are good for your heart.At the same time, it lowers the bad cholesterol that
At the same time, it lowers the bad cholesterol that is bad for your health. The avocado contains the more cholesterol-reducing compound called Beta-sitosterol than any other fruit.
This Beta-sitosterol reduces the amount of cholesterol that is absorbed from food. One of the disadvantages of avocado is that it contains a lot of calories.
5. Tea
Tea is rich in antioxidant compounds, and many studies have proved that it helps to prevent blood clots and keep blood vessels relaxed.
The flavonoids that are present in tea are known to prevent the oxidation of LDL cholesterol.This LDL cholesterol leads to the formation of plaque on the inner walls of your arteries.
Tea is also known to reduce blood pressure. It is recommended to consume black or green tea at least once a day as it contains some antioxidants than any fruit or vegetable.
6. Salmon
Salmon is rich in Omega-3 fatty acids, which is known to help decrease bad cholesterol and increase good cholesterol and lower triglycerides.
Salmon is rich in protein as it has high levels of omega-3 fatty acids called EPA and DHA that are low in cholesterol and saturated fats and is also good for your heart. It is recommended by the American Heart Association to eat salmon, at least, two times a week.
7. Spinach
Spinach is rich in proteins and also contains lutein, which is known to guard against macular degeneration which leads to blindness. Recent studies show that half a cup of spinach each day reduces the risk of heart attacks by removing cholesterol that blocks the walls of the arteries.
8. Garlic
It is one of the musts have foods and has many medicinal applications. Garlic is known to lower cholesterol levels in your body, reduce blood pressure and also protect against many infections.
It reduces the risk of heart attacks by preventing the cholesterol particles from getting deposited on the artery walls and stops artery clogging. It is recommended to try two to four fresh cloves of garlic every day.
9. Olive Oil
The oil you use to cook your food can also help to reduce your cholesterol levels. Olive oil contains monounsaturated fatty acids, which are healthy for your heart as it reduces LDL cholesterol levels. Apart from lowering cholesterol, olive oil is known to trim your body fat. It is recommended to use olive oil instead of sunflower or coconut oil.
10. Margarine
Using margarine like Benecol or Promise active which contains plant sterols can help reduce cholesterol. Plant sterols lessen the absorption of cholesterol in the body.
Consuming Benecol three times a day helps to reduce the total cholesterol by 10% and the bad cholesterol by 14%.
11. Red Wine
Alcohol can increase the levels of good cholesterol by 5 to 15%, and red wine is particularly good because it has polyphenol antioxidants which lower the levels of bad cholesterol. If you do not like wine, then grape juice can be used as a supplement which provides the same benefits.
12. Tomatoes
Tomatoes are rich in lycopene which is a compound which can fight against the accumulation of cholesterol on the arteries walls. Cooked tomatoes have more lycopene than raw ones and hence it is recommended to consume tomatoes every day to keep your cholesterol levels low.
13. Cabbage
Cabbage is rich in antioxidants which reduce your blood pressure and reduces the risk of heart attack. Red cabbage contains more antioxidants when compared to its other variants.
14. Nuts
Nuts are rich in protein, fiber and monounsaturated fats that are good for your body. People who consume nuts regularly are less prone to heart diseases and are also good for your joints. It is recommended to eat a handful of nuts every day.
15. Chocolate
Chocolate, more specifically dark chocolate contains three times as many antioxidants as milk chocolate. These antioxidants prevent the cholesterol particles from sticking to the walls of the arteries and helps reduce clogging.
Milk chocolate also contains some amount of antioxidants but not as much as dark chocolates. Milk chocolates are not recommended as it does not include any flavonoids.
16. Blueberries
Blueberries are rich in antioxidants and contain more antioxidants than any other fruits. It is recommended to consume around 200 grams of blueberries a week. It can be supplemented by cranberries, raspberries or strawberries. These antioxidants also help to fight against cellular aging.
17. Apples And Pears
Apples and pears are rich in pectin, which is known to lower cholesterol. Citrus fruits like oranges and lemons are also high in fiber and are known to reduce cholesterol. It is recommended to include a glass of lemon juice or orange juice in your breakfast.
18. Eggplant And Ladies Finger
Eggplants and Ladies finger are rich in soluble fiber and low in calories. They are also known to be high in antioxidants which can help to reduce your cholesterol levels.
19. Red Grapefruit
Grapefruit is high in soluble fiber pectin and rich in limonoids and lycopene which contribute to reducing the LDL levels. Studies show that eating grapefruit every day for one month can reduce your cholesterol levels by 20 percent. It is also good for your heart.
List Foods With High Cholesterol
Here are some foods with high cholesterol content.You should avoid as much as possible to reduce cholesterol.
1.Milk Products
Dairy products which contain more than 1% of fat must be avoided or consumed in fewer quantities. Some of them are cream, milk, butter and ghee. It is always advised to take low-fat cheese or milk which contains less than 1% fat.
2. Egg Yolk
Egg yolks are high in cholesterol and old people must avoid it at all cost as it increases the risk of heart attacks. It is recommended to eat egg yolk in limited quantity.
2. Saturated Fats And Oils
Use of coconut oil and other oils that contain saturated fats must be reduced. Instead of vegetable oils, olive oils can be utilized.
3. Meat, Poultry, And Fish
Chicken, meat, and fish contain high levels of cholesterol. Chicken without skin is better and contains reduced amount of fatty acids. It is better to consume that. It is recommended to reduce consuming these items and supplement them with soy.
4. Fast Foods
Fast foods are rich in saturated fats and oil. Many of the items available in fast foods contain cheese, butter oils that are rich in bad cholesterol, and it is recommended to reduce eating fast food.
Final Talk
So now the age-old days full of cholesterol went. It’s time to welcome the cholesterol-reducing food in your diet. Here in this article, I have covered several food items which when included in your diet will help to protect you from diseases and control your cholesterol levels. Here I have also given a list of high cholesterol food that you should avoid.If you have any queries and suggestions, then please write to us.
