How To Reduce Cholesterol With Diet – 5 Foods to Lower Cholesterol Levels
The diet can play an important role in lowering the level of bad blood cholesterol. Discover five foods that can significantly lower your cholesterol levels and protect your heart!
1) Oatmeal and oat bran
Oat flakes contain soluble fiber (unlike most vegetables that consist of insoluble fiber), which help reduce the low density lipoprotein (LDL) or “bad” cholesterol in the blood.
Soluble fiber works by reducing the absorption of cholesterol in the gut. Soluble fiber is also found in foods such as beans, apples, pears, psyllium, barley and prunes.
Ten grams or more of soluble fiber a day significantly decreases your total cholesterol and LDL levels. Eating one and a half cups of ready-to-serve oatmeal provides about 6 grams of fiber. If you add fruits such as bananas, apples and pears to your diet, you will easily be able to ingest a minimum of 10 grams of fiber each day for a markedly improved health check.
If you do not particularly like oats, then eat barley that has the same properties.
It’s also not the taste of the food that makes it a fast or slow sugar! Some say to themselves, ” Ah! This food has a sweet taste, so it is fast, it does not, it is surely slow. Take the example of rice. What taste does it have? Sweet? No, and yet it is composed of fast sugars!
2) Walnuts, Almonds, Hazelnuts and Others …
Studies have shown that nuts can significantly reduce blood cholesterol levels. Rich in polyunsaturated fatty acids, nuts also help keep blood vessels healthy and elastic. Almonds and other nuts seem to have a similar effect.
Eating each day a handful (about 40 grams) of most nuts such as almonds, hazelnuts, peanuts, pistachios and others, reduces the risk of heart disease. Are not nuts high in calories? Yes of course ! Only, we do not tell you to eat a ton _ Just a handful!
To avoid gaining weight, replace foods high in saturated fat with nuts. For example, instead of adding cheese to your mixed salad, put in a handful of nuts or almonds and you’re done!
3) Fish and Omega-3 Acids
Regularly eating fatty fish contributes to the cholesterol-lowering action of a balanced diet because of the high levels of omega-3 fatty acids they contain.
Saturated fatty acids (contained in red meat, poultry, milk, butter) tend to raise cholesterol levels and lead to a risk of coronary heart disease. In contrast, the omega-3 polyunsaturated fatty acids found in cold-water fish are allied with the heart in that they help reduce the risk of blood clots (thrombosis), reduce triglyceride levels, decrease Atherosclerosis plaque growth and lower blood pressure.
In people who have had a heart attack, fish oil (for its omega-3 fatty acids) significantly reduces the risk of sudden death.
Doctors recommend eating at least two servings of fish a week. The fish richest in omega-3 fatty acids are mackerel, lake trout, herring, anchovies, sardines, tuna and salmon. However, be careful not to fry them!
If you do not like fish, you can also get omega-3 fatty acids in the consumption of flaxseed oil, nut oil or rapeseed oil.
4) Olive Oil
Olive oil contains a powerful blend of antioxidants that can reduce your “bad” cholesterol (LDL) while leaving your “good” (HDL) cholesterol intact.
Consume 2 tablespoons (23 grams) of olive oil a day for benefits on the cardiovascular system. Some study recommends that the cholesterol-lowering results of olive oil are even higher if you choose extra virgin olive oil (the oil is less processed and contains more antioxidants).
5) Enriched Foods in Sterols or Stanols
There are currently more and more food products fortified with sterols or stanols. Sterols or stanols are substances found in plants that help partially block the absorption of cholesterol in the gut.
Margarine, yogurt and orange juice drinks supplemented with plant sterols can help lower LDL cholesterol by more than 10 percent. The daily amount of plant sterols needed to increase benefits on blood cholesterol level is at least 2 grams.
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Thanks for reading.[MK]