Cholesterol is a steroid lipid (fat) found in the blood and is necessary for the proper functioning of cell membranes. Our bodies already manufacture all the cholesterol we need, so it is not necessary to consume more. But strictly avoiding all fats is not the answer because some foods like eggs contain good cholesterol which is healthy to eat. Basically, it’s all about moderation and balance – eating a combination of nutrient-dense cholesterol reducing foods.
Cholesterol Reducing Foods – OATS
Oatmeal is a perfect way to start your day and a healthy choice for breakfast. It is full of soluble fibre which reduces your low-density lipoprotein (LDL), the “bad” cholesterol. Soluble fibre actually reduces the absorption of cholesterol into your bloodstream.
It provides 0.75 grams of soluble fibre per serving. Researches have shown that two servings of oats daily can reduce cholesterol two to three percent beyond what is achieved with a low-fat diet alone.
AVOCADO
A new study says, “an avocado a day, keeps cholesterol away.” Avocado is indeed high in fat but that is a great source of heart-healthy monounsaturated fat that may actually help to raise levels of HDL (‘good’ cholesterol) while lowering levels of LDL (‘bad’ cholesterol). It is also rich in vitamins, minerals, fibre, compounds (phytosterols) that block cholesterol absorption in the body and antioxidants (polyphenols) that can play a role in preventing deadly diseases like cancer, stroke, and heart disease. No doubt, the avocado is considered an extremely beneficial and healthy fruit. So try putting a few slices on your sandwich or add them to a salad.
BEANS
Beans are rich in fibre (soluble fibre) and contain phytosterols, the plant form of cholesterol, which helps lower total cholesterol, LDL (bad) cholesterol and triglyceride (fat) levels in your blood.
Research studies have shown that just ½ cup of cooked beans a day for two months lowered cholesterol by 20 points. But along with beans, your diet must include specific cholesterol reducing foods too. You can try them in salads, soups, pasta, burritos, tacos, over rice or baked potatoes, as dips or spreads, even at breakfast.
NUTS
It has been proven in researches that if you eat nuts regularly, you are less likely to have a heart attack or die from heart disease. Nuts are one of the best cholesterol reducing foods. They have lots of protein, fibre, healthy monounsaturated fats, vitamins, nutrients, and antioxidants. Nuts like almonds, pistachios and walnuts, contain high amounts of unsaturated fat or good fats which increase high-density lipoprotein (HDL) and decrease low-density lipoprotein (LDL) or bad cholesterol levels.
Sprinkle them on your salad or eat them as a snack. As nuts are high in calories, be sure to choose the low-salt option, and keep it to about 1.5 ounces (42.5 gm) a day.
ALSO READ: Difference Between GOOD And BAD Cholesterol.
GREEN TEA
Green tea is a powerhouse of antioxidants. As it is made from unfermented leaves and is less processed, it imparts several numbers of health benefits through its consumption. It is a natural, drug-free way of lowering out of control cholesterol levels when consumed regularly.
The University of Maryland Medical Center recommends adding two to three cups of green tea to your daily diet. This amount contains about 240 to 320 mg of polyphenols that excrete cholesterol from the body. Green tea may also interact with some drugs, so it’s better to consult your doctor first if you are taking any medications.
GARLIC
Garlic, in whatever form, is just a great way to help lower your cholesterol without causing any side effects. Sulphur compounds in it, act as antioxidants and prevent heart disease by scavenging free radicals causing damage to the arterial walls. Thus it helps in preventing blood clots, reducing blood pressure, and protecting against several infections.
About half a gram to a gram of garlic should be eaten every day to decrease cholesterol levels. It results in a reduction of about 20 mg/dL of triglyceride and cholesterol levels if taken regularly.
FATTY FISH/SALMON
Fatty Fishes are all rich in omega-3 fatty acids which reduce triglycerides in the blood.
The American Heart Association advises eating fish twice per week, especially fatty varieties like salmon, sardines, and albacore tuna. To keep it healthy, try to bake or grill the fish and don’t fry it.
ALSO READ: Omega 3 Fatty Acids Food Sources: More Than Just Fish
OLIVE OIL
Substituting saturated animal fats and other high cholesterol foods with healthier fats like olive oil are the best thing you can do to achieve a drastic reduction in your LDL cholesterol. The fat in olive oil is actually a “good” fat as it helps eliminate the “bad” fat that increases cholesterol levels.
Use about 2 tablespoons (23 grams) of olive oil a day in place of other fats in your diet to get its heart-healthy benefits. You can saute vegetables in it or mix it with vinegar as a salad dressing.
CHIA SEEDS
Chia seeds have become one of the most popular superfoods in the health community because of their medicinal properties and nutritional value.
These small shaped seeds are rich in fibre, omega-3 fatty acids, nutrients and antioxidants. All these help in managing the high cholesterol level in a person with just two tablespoons only. You can include them in a nutrient-dense diet as toppings for smoothies, yoghurt or cereal.
ALSO READ: Improve Your Health With “Apple Cider Vinegar”
DARK CHOCOLATE
Do you know, indulging in a delicious, organic dark chocolate bar have been shown to lower cholesterol in clinical trials? But, that doesn’t mean you should eat it with every meal. The type of chocolate you consume also matters because it’s the properties of the cocoa that offer the health benefits. Always choose products with a high cocoa content that have the least amount of processing and has higher amounts of flavonoids than other palatable chocolate products. (Flavonoids work to keep blood platelets from sticking together and may even help keep your arteries unclogged).
Choose the dark or bittersweet kind as compared to white chocolate (it has no flavonoids). Studies have shown that about an ounce of chocolate a day increases good cholesterol and prevents bad cholesterol from oxidizing.
