It is very essential to regulate cholesterol levels in the body to remain healthy. Some of the natural foods help in reducing cholesterol levels in the blood. The resulting bad cholesterol is also called low-density lipoprotein cholesterol. They are discussed here in this article.
Here Are Some Healthy Foods That Battle With Cholesterol:
Soya bean is beneficial in reducing the cholesterol levels as it helps in decreasing the saturated fat content. Liver converts saturated fat into cholesterol and higher saturated fats lead to the formation of higher cholesterol. The resulting bad cholesterol is also called low-density lipoprotein cholesterol. Soy protein is available in soy flour, soy nuts, tofu and soymilk.
Cholesterol reducing soluble fibers is available in rich quantities in beans. Eating a cup of navy beans, kidney beans, chickpea, black beans and butterbeans would reduce high cholesterol by ten percent in a period of six weeks. Soluble fibers also reduce the risk of heart disease.
Research studies have shown that omega-3-fattyacids that are available in cold water fish and salmon are helpful in reducing the bad cholesterol (LDL-C) and enhance the good cholesterol (HDL-C) levels. Some of the sources of omega-3-fattyacids are herring, tuna canned in water, anchovies, rainbow trout, mackerel and sardines.
Avocados are rich in monounsaturated fats that can reduce the LDL-C and enhance the HDL-C levels. The combination of beta-sitosterol and monounsaturated fats in avocado can make the cholesterol negligible.
Garlic is known to reduce cholesterol, blood pressure, prevent blood clots and safeguard from infections. Garlic avoids the cholesterol particles to not stick to the artery walls and hence prevents clogging of arteries.
Lutein is a yellow pigment present in the green leafy vegetables and egg yolks and is also present in spinach. The macular degeneration in the eye occurring in some aged people leading to blindness is protected by lutein.
Margarines lower cholesterol level by reducing the absorption of cholesterol from the food. Plant sterols are used to make control margarine that can decrease LDL and total cholesterol by 14 percent.
Tea is known to prevent the blood clot formation. Flavonoids in the tea prevent the oxidation of LDL-C to form plaques on the arterial wall. They also reduce blood pressure.
Walnuts, Almonds And Cashews
These nuts are rich in monounsaturated fats along with magnesium, vitamin E, copper and omega-3-fattyacids. They help to keep your heart healthy. They are high in calories and so have to be sprinkled on your food.
Milk chocolate is a rich source of antioxidants that can keep the blood platelets stick together and clog the arteries.
Having your breakfast with just two servings of oats would reduce your cholesterol level by 5.3 percent in about six weeks. Beta-glucan in oats absorb cholesterol and then it gets excreted.
In a research study conducted by metabolism and nutrition department of a University in Spain certain facts were revealed about red wine. The individuals who ate grapes present in red wine could decrease LDL levels by nine percent. It was shown that people with high cholesterol could have 12 percent reduction in LDL.
Monounsaturated fats present in Olive oil helps in reducing cholesterol levels.
Some of the studies also have proved that antioxidant substances and polyphenols present in apples and apple juices aid in avoiding the oxidation of bad cholesterol and reducing the plaque formation in the arteries. Apples also have soluble fibers.
Several studies have identified the ability of barley in reducing cholesterol levels. Barley has soluble fibers mostly seen in hulled or hulless varieties of the whole grain.