Living style and diet both have profound effects on controlling cholesterol. However, One problem still faced is choosing the proper healthy diet for managing and maintaining blood cholesterol. It is a diet that improves heart health and decreases heart attacks, atherosclerosis, ischemic heart diseases, and stroke. Here it is necessary to know what are the best 15 foods that lower cholesterol. The best healthy diet trend is the Mediterranean diet is preferable. Later much more extensive healthy diets are available in this blog.
One important thing here is to describe the types of cholesterol. There are two types of cholesterol.
1- Good cholesterol or HDL, called high-density lipoprotein
2- Bad cholesterol or LDL, called low-density lipoprotein
LDL causes deposition of cholesterol on blood vessels and may cause atherosclerosis, stroke, and heart attacks
HDL removes cholesterol from the liver and prevents the body from different cardiac diseases.
The guidelines for healthy cholesterol levels is
Total cholesterol below 200 mg/dl
HDL cholesterol above 40 mg/dl
LDL cholesterol below 100mg/dl
Non-HDL cholesterol (including LDL and VLDL) should be below 130 mg/dl, which has to get by subtracting HDL cholesterol from total cholesterol.
By controlling the constituents of cholesterol, we can get a better, healthier heart.
15 best foods that lower cholesterol?
Here, we discussed how they prevent cardiac diseases and keep us healthy.
1-Oat meal
2o17 study shows that participants eating 70-gram oats in porridge give 3-gram fibers, which is needed to lower cholesterol levels. The researchers found that participants showed 11.6% LDL falls in 28 days.
Rich soluble fiber-containing oats are a heart-healthy diet and tend to lower LDL cholesterol and prevent cardiovascular diseases and strokes.
Eating oats as porridge for breakfast is a good option for maintaining heart health.
2-Barley and other whole grains
It has vast nutritional value. Furthermore, It also contains beta glucagon, a soluble dietary fibre beneficial to lowering LDL cholesterol, binding bile acids, and limiting cholesterol absorption during digestion. The body utilizes cholesterol to produce bile acids trapped by beta glucagon. It may cause an overall reduction in cholesterol levels.
2018 and 2020 research shows that beta-glucan, a soluble dietary fibre, helps reduce LDL cholesterol and improve cardiac health.
3-Fishes
Fish such as salmon, sardines, trout, tuna, and mackerel have many polyunsaturated fats and omega-3 fatty acids. It helps lower LDL and improve heart health.
4-Nuts
The nut contains fiber and a rich source of unsaturated fats, which helps to reduce LDL cholesterol. However, it also decreases cholesterol absorption in the bloodstream and promotes its excretion.
Nuts include walnuts, almonds, hazelnuts, brazil nuts, and pistachio; all have sound effects on health.
5-Olive oil
It is a prominent feature of the healthy Mediterranean diet. Start replacing the olive oil with substituting oil. It may promote decreasing LDL., Leaving undisturbed HDL cholesterol. In addition, it also has anti-inflammatory and antioxidant activity, both sound effects on cardiac health.
In addition, Safflower oil/vegetable oil is also essential for maintaining a total lipid profile.
6-Apple and avocados
Take an apple daily; keep away from the doctor.
Yes, 2019 research shows that 40 participants with mildly high cholesterol eat two apples daily, reducing not only LDL cholesterol but total cholesterol, including triglycerides, in the blood.
One apple contains 3-7 g of fibre and polyphenols, which positively impact blood pressure lowering.
Avocados;
2015, studies reveal that eating one avocado daily promotes a healthy heart diet by decreasing LDL cholesterol and lowering HDL.
150 g avocado contains 14.7 g monounsaturated fat, which helps in decreasing heart attack and strokes
Tomatoes, Grapes, strawberries, red grapefruit, and citrus fruit, such as lemon, Have a rich source of pectin, a soluble fibre that helps reduce LDL and total cholesterol.
In addition, Safflower oil/vegetable oil is also essential for maintaining a total lipid profile.
7-substance that contains sterols and stanols
Peanuts, Products of flour, Oil, butter, soybeans, wheat germ, and corn oil, and food containing sterols and stanols can decrease cholesterol absorption in the bloodstream. It can use as a supplement; Taking one supplement drops by 10% LDL cholesterol.
8-Whey protein
It is present in dairy products. It helps in regulating cholesterol and blood pressure. Further, whey protein powder is also available in grocery and food stores.
9-Dark chocolate
The flavonoids in dark chocolate help control cholesterol and regulate sugar levels to some extent. It also has anti-inflammatory and antioxidants property. Flavanols produce nitric oxide(NO) in the endothelium, which helps to relax blood vessels. Further, it improves blood flow and thus decreases blood pressure.
10- vegetables
Okra or ladyfinger contains a gel that helps bind the cholesterol and decree its absorption in the bloodstream.
Eggplant: 100 g of eggplant contains 3 g of fibre which help decrease cholesterol and reduce the risk of heart disease. In addition, it prevents Obesity, Type 2 diabetes, and stroke.
Collard green they are bound with the bile acids and thus decreases cholesterol absorption.
Artichokes one artichoke gives 5 g of soluble fibre and 10 g of total fibre.
Brussels sprouts are a good source of fibre and omega fatty acids; both are good for heart health.
Kale is a rich source of fibre and contains rich antioxidants. One cup of boiled kale includes 4.7 g of fibre. Both fibre and the antioxidant element of kale produce a positive impact.
Garlic research shows that garlic not only decreases blood cholesterol but also helps in reducing blood pressure. Too much garlic may be noticeable. It may produce remarkable changes in lipid profile. Further, it decreases plaque formation and decreases atherosclerosis.
11- edamame or immature soybeans
They are a good source of natural protein and omega-3 and six unsaturated fatty acids.
They give energy along with beneficial effects on heart health and weight loss.
12-green tea
It contains catechins, a family of flavonoids that help reduce serum cholesterol and help lose weight.
2020 researchers explore that green tea consumption reduces LDL and total cholesterol, not affecting HDL. On the other hand, Further research is needed; because other side effects may accompany it.
13- legumes
It contains richly; soluble fibre that helps in reducing cholesterol. Furthermore, rich in protein content.
2015 research data shows after 8 weeks consuming 60 g of lentils improves HDL; and decreases LDL and triglycerides.
14- seeds
One tablespoon of chia seeds contains 70 calories containing 2 g of protein,5.5 grams of fibre, and 3.5 g of unsaturated fatty acid. Besides these, they also contain omega-3 fatty acids that help decrease inflammation, lower bad cholesterol, and improve good cholesterol. In addition, when you swallow chia seeds or moist seeds, digestion reduces soluble fibre due to its mucilage content.
Likewise, the sprinkling of Flax seeds on foods may improve blood vessels. Prevent arrhythmias and maintain cholesterol levels.
15-Fibre supplement
Taking fiber supplements is the least appealing way to control cholesterol. Taking two tablespoons of psyllium provides 4 g of soluble fiber. It may regulate—cholesterol levels.
Modifications of life and diet style
Besides all these uses, you should avoid trans and saturated fat. It is in cheese, meat, butter, and other dairy products. Its consumption increases the LDL and overall cholesterol.
Sometimes Saturated fat is referred to as partially hydrogenated vegetable oil. The Food and Drug Administration banned it on 1st Jan 2021. Hydrogenated vegetable oil, cookies, cakes, pastries, doughnuts, etc., should not be more than 6% calories of daily intake.
Conclusion
To prevent cardiac diseases such as arrhythmias, atherosclerosis, coronary diseases, hypertension, and hyperglycemia and maintain blood cholesterol; you should know what are the best 15 foods that lower cholesterol. Before going to the therapy of statins for controlling blood cholesterol, follow 15 foods that lower cholesterol naturally; to avoid the side effects of statins such as muscle cramps, stomach problems, etc.
Along with all these, you have to maintain walking and exercise habits to get better results. Best health and wellness tips explore to get a better, healthier lavish life.
Third, avoid all trans and saturated fats to get 100% results.
Usually, it may control a moderate uprise of cholesterol through all the above diets. But strictly, in case of uncontrolled hyperlipidemia, you should be concerned with the doctor.
Eat for survival, not to catch diseases.;
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