There are so many substances that are found in our cells. One of which is Cholesterol, which has two faces: a good and a bad one. We may have heard someone saying that they have to reduce cholesterol. By this, they mean to reduce the bad cholesterol. So, how can the bad cholesterol be lowered, that too only by making changes in one’s diet? Let’s read the following that contains various food for cholesterol.
Food that reduce cholesterol
Following are the superfoods that will help you to shed those cholesterols:
Legumes are excellent food that reduce cholesterol. These are a group of plant foods that contain beans, peas, and lentils. Legumes are known as the hub of fiber, minerals, and protein. Legumes are low in calories and an excellent source of protein. They carry with themselves healthy polyphenols and can lower the risk of heart diseases.
People looking for ways to lower their cholesterol levels should replace processed meat and refined grains with legumes. Studies have shown that consuming one serving of legumes daily, lowers low-density lipoprotein (LDL) cholesterol by 5%. They also promote weight and fat loss, hence making it perfect food for cholesterol reduction.
Avocados (Food For Cholesterol Reduction)
Another food for cholesterol reduction is Avocados, an immensely nutrient-dense fruit that contains good fats. They are a good source of monounsaturated fats and fiber. These 2 heart-healthy nutrients help in lowering the bad cholesterol (LDL) and raises the level of good cholesterol (HDL).
According to a study by The American Heart Association, it is beneficial to consume one whole avocado per person to lower the cholesterol level effectively.
As avocados, these are also nutrient-dense and filled with good fats. Nuts such as almonds, walnuts, and cashews, are very high in monounsaturated fats. Walnuts are a powerhouse of omega-3 fatty acids, which is a type of polyunsaturated fat that is associated with heart health.
Almost all the nuts are particularly rich in l-arginine, which is an amino acid that supports our body to make nitric oxide. Which, in turn, helps in the regulation of blood pressure.
Nuts provide phytosterols, which are plant compounds and are similar to cholesterol. But they help in lowering the cholesterol by preventing them from being observed by the intestines.
Other minerals such as calcium, magnesium, and potassium are also present in nuts. These nutrients help to reduce blood pressure and lowers the risk of heart disease. It is advised to eat 2 to 3 pieces of each nut daily to soak their benefits.
Sea-food fan? Here comes another food for cholesterol reduction. Well, reading this heading might make it hard to believe that this food can help to lower your cholesterol levels. Fish such as salmon and mackerel, are sources of long-chain omega-3 fatty acids. This good fat lowers inflammation and stroke risk as well as produces good cholesterol “HDL”.
In research, it was found that people who consumed tuna or baked fish had a lower risk of strokes. People who consumed non-fried fish were less likely to get high blood pressure and low HDL.
Always keep in mind that fish gives the best health results when it is consumed in a steamed or stewed state. Fried fish might give you reverse results, that is, a higher risk of strokes and blood pressure.
Whole grains, especially, oats are food that reduces cholesterol. An adult should consume at least 3 servings of whole grains to lower the risk of heart disease and stroke. As the name suggests, whole grains keep their grains intact, which makes them packed with vitamins, minerals, and various plant compounds.
Oats contain beta-glucan, a type of fiber that is soluble and lowers bad cholesterol. Barley on the other hand is also rich in beta-glucans and does the same job as oat.
Fruits and berries
Berries, especially blackberries, followed by red raspberries, sweet cherries, blueberries, and strawberries, contain the highest power to lower the LDL effect. Berries are a rich source of plant compound that encourages the growth of HDL or good cholesterol.
On the other hand, fruits, such as apples and pears, contain a lot of pectins. Pectin is a type of soluble fiber that helps to lower bad cholesterol. It prevents the liver from producing cholesterol. Pectin can also be found in citrus fruits such as oranges and lemons.
Garlic is known for its cholesterol-reducing ability. This supplement contains powerful plant compounds, one of which is allicin, which helps in reducing fat from the body. The active compounds present in the garlic lowers the blood pressure as well as the bad LDL cholesterol.
Including garlic, in raw or blanched form, in a regular diet can help in reducing heart risks.
Cocoa and one of its well-known products, dark chocolate, have proven to be useful in this situation. It is always advised to consume a piece of dark chocolate every morning as it helps to fight or prevent bad cholesterol. Be careful while buying these, always go for the product that is made up of 75%-85% dark chocolate.
In research done in adults, it showed that consuming a cocoa beverage twice a day reduced bad cholesterol from the blood and encouraged the growth of good cholesterol. It also prevents oxidation, which takes place inside the heart and is a major cause of heart diseases.
Soya beans as well as their products, tofu, and soy milk, are considered to be a powerful source to lower cholesterol. Consuming 25 grams of soy protein in a day reduces the bad cholesterol “LDL” BY 5% TO 6%.
This legume also prevents the building up of cholesterol in the arteries of the heart and hence, lowers the risk of cardiovascular diseases.
Vegetables such as eggplants, carrots, okra, potatoes, contain soluble fibers, and antioxidants. These low calories veggies form a vital member of a heart-healthy diet and help in maintaining a healthy weight.
Vegetables, especially green leafy ones, are high in pectin, the soluble fiber which immensely helps in lowering the cholesterol level.
We all have come across teas that are of different colors, namely white, green, and black. Green tea is more popular but the other two also carry various health benefits. The two plant compounds found in tea are:
Catechins, which help in managing healthy blood pressure. It also protects the body from cholesterol synthesis and clotting of blood.
Quercetin, which is a compound that lowers inflammation and takes care of blood vessels.
Catechins and quercetins make a combined effort to increase “HDL” and lower the bad cholesterol.
Extra virgin olive oil
Yes, oils such as olive oils, can help lower cholesterol instead of increasing it. This oil is a rich source of monounsaturated fatty acids which helps in raising good cholesterols, cutting down the bad ones.
Research has shown that adults who consumed four tablespoons of extra virgin olive oil daily, had a lower chance of getting any heart disease.
These were some of the best food for cholesterol reduction. Hope it helped you!