Ten Foods to eat lower your Cholesterol:
Cholesterol is an important fat-like substance used to build healthy cells and digest your food like vitamin D. The cholesterol your body uses can come from two different sources: your own body or the food you eat. Dietary cholesterol, which means dietary cholesterol, is only found in animal products i.e. meat, milk, eggs, etc.. Dietary cholesterol is not important to your health because your liver makes all the cholesterol it needs on its own. So, if you are a vegetarian, you don't have to worry!
LDL cholesterol is called "bad" cholesterol and HDL cholesterol is called "good" cholesterol. Total cholesterol level less than or equal to 200 mg ld. and LDL level less than or equal to 100 mg LD. If you eat animal foods, it is better not to have more than 300 mg of cholesterol per day.
Sometimes high cholesterol levels cause health problems. Cholesterol levels above 240 mg are generally considered high. High cholesterol can cause heart disease. If you have high cholesterol or want to prevent it from becoming too high, include the following foods in your menu.
1. Apples:
Apple pectin is a soluble fiber that helps remove cholesterol from your body! Apples contain flavanoids that act as powerful antioxidants that prevent the accumulation of "bad" cholesterol in your blood.
2. Avocado:
Avocados are a good source of unsaturated fats, which can help increase "good" cholesterol while lowering "bad" cholesterol. Besides, avocados contain more beta-sitosterol (a plant-based fat) than any other fruit. The American Heart Association recommends getting 15% of your daily calories from unsaturated fats.
3. Nuts:
Nuts and vegetables are excellent sources of soluble fiber. Eating all types of beans daily, especially kidney, navy, pinto, black, chickpea, or butter beans, can lower cholesterol by 10% in 6 weeks. According to the FDA and the National Cancer Institute, adults should get 20 to 35 grams of fiber per day. Adding nuts to your daily diet can be easy.
4. Cinnamon:
A study published in the Journal of Traditional and Complementary Medicine found that ½ teaspoon of cinnamon a day can reduce fasting insulin and blood sugar levels in people with type 2 diabetes. It also lowers LDL "bad" cholesterol and total cholesterol.
5. Garlic:
Garlic has been shown to prevent bleeding, lower blood pressure, and protect against infection. Recently, garlic has been noted for its ability to lower cholesterol levels.
6. Grapes:
Grapes contain flavonoids that help protect "bad" cholesterol from further damage and reduce blood clotting. The LDL-lowering effect of grapes comes from resveratrol, a natural compound produced by grapes that fights mold. The darker the wine, the better!
7. Oatmeal:
Oatmeal contains soluble fiber that lowers LDL cholesterol. Five to 10 grams of soluble fiber per day can lower LDL cholesterol. 1 cup of cooked oats provides 4.5 grams of fiber.
8. Onions:
Onions are the main source of omega-3 fatty acids and protein. This component provides positive benefits for the cardiovascular system. The American Heart Association recommends eating at least two portions of fish per week, especially oily fish salmon, tuna, mackerel, sardines, anchovies, and sardines
.9. Soy:
The healthy components of soy are isoflavones and soluble fiber. 25-50 grams of soy per day is recommended to reduce cholesterol by 4-8%.
10. Walnuts:
Walnuts can lower blood cholesterol because they are rich in polyunsaturated fatty acids omega-3 Walnuts also keep blood vessels healthy and elastic. Almonds have the same effect and improve in four weeks. A cholesterol-lowering diet of as little as 1,3 cup of walnuts per day can lower LDL cholesterol.
Besides to eating these foods, you can make lifestyle changes to manage your cholesterol levels. Adopting a regular exercise routine means not smoking, limiting animal fats, managing stress and reducing your alcohol intake.
