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In this article we will talk about cholesterol-lowering foods . cholesterol awful for health? People often misinterpret the concept of cholesterol. There are two types of cholesterol in the human body. They are good and bad cholesterol. The former points to high-intensity cholesterol, while the latter refers to low-intensity cholesterol. HDL removes the excess cholesterol from the body, while high LDL levels may give rise to plaque buildup in the arteries. It will eventually give rise to severe blood clots, and if untreated or uncontrolled, it may pave the way for heart strokes and heart attacks. It is why patients with high levels of LDL must take care of their diet plan.
Following listed are few cholesterol-lowering foods one can incorporate in their diet plan:
Oats contain soluble fiber. The consumption of soluble fiber will reduce cholesterol absorption into the bloodstream. Thereby, having oatmeals for breakfast can bring down your levels of LDL, otherwise known as bad cholesterol. Oats are among the best cholesterol-lowering foods, for one bowl of oatmeals delivers nearly two grams of soluble fiber. To enhance the flavor of the meal, one can add fruits and berries of their preferences.
Beans are an ideal choice for all patients who encounter issues with high cholesterol. Beans being highly rich in soluble fiber, fit in as one of the best food items in the diet plan. Beans are also highly recommended for those who prefer to lose weight, for it takes time to digest, thereby leaving the person whole for a more extended period. The wide variety of beans leaves individuals with choices. Kidney beans, black-eyed peas, lentils, garbanzos are a few among the highly preferred ones. Apart from the types, there are different ways to prepare the meal. Plenty of delicious recipes are available online. Lookup for some of the tastiest ones and enjoy a tasty and healthy meal.
Avocados are nutrient-rich fruits that contain monosaturated fats and fiber. The cholesterol-lowering effect of these nutrients is scientifically proven through many clinical studies. Intake of avocadoes can raise the HDL and lower LDL, otherwise known as bad cholesterol. Try preparing varied recipes like avocado toast, salad, dessert, scrambled eggs with avocado seasoning, and much more. This nutrient-rich fruit will bring down cholesterol levels in your body, hence making your heart healthier.
Nuts are an excellent choice for all people who suffer from diseases associated with the high-cholesterol levels. Almonds and walnuts are the highly recommended cholesterol-lowering foods among the family of nuts. Consumption of almonds helps to maintain blood pressure in the body. They contain an amino acid named L-arginine which facilitates the production of nitric oxide, which in turn regulates blood pressure. While walnuts improve an individual’s heart health as they are highly rich in omega-3 fatty acids.
What’s more amusing is that these nuts contain certain plant compounds named phytosterols, similar in structure to cholesterol. They block and reduce the absorption of cholesterol from the bloodstream, thereby lowering the body’s cholesterol levels. These are the perks of eating nuts regularly. Not only will they lower cholesterol levels, but also they will improve heart health. It shows why research and studies recommend nuts as one of the best cholesterol-lowering foods.
5. Fruits and Berries
Fruits are cholesterol-lowering foods, highly suggested by doctors and nutritionists. Fruits, being highly rich in soluble fiber, restrains your liver from producing the compound cholesterol. Thus, it reduces LDL levels eventually. The bioactive plant compounds found in berries and grapes protect your body from getting affected by chronic heart diseases. At the same time, apples and citrus fruits contain the soluble fiber, pectin, which reduces cholesterol by 10 percent.
Increased levels of LDL can elevate the risk of heart diseases. Medications alone will not help you keep your cholesterol in check. Making specific lifestyle changes can reduce the daily dose of your medications. Avoid food rich in trans fat and saturated fat. Instead, eat food rich in soluble fiber, omega-3 fatty acids, and whey protein. Plan and schedule a healthy, friendly diet and some physical activities to burn the surplus fat in your body. Incorporate healthy cholesterol-lowering foods in your diet plan. Maintaining a balanced proportion between these two key elements will help you control your cholesterol.