Foods that make up a low-cholesterol food/diet may help reduce high levels.
Cholesterol scares us all. We try to reduce and manage cholesterol levels in the body through a number of activities and lifestyle changes. But, we mostly ignore our plate of food.
11 Low Cholesterol Foods for your Health
Changing the foods you eat can lower your cholesterol and improve the armada of fat floating in your bloodstream. Including foods that lower LDL, the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis, is the best way to achieve a low-cholesterol diet.
The secret of properly controlled cholesterol level lies in our diet. The food we eat ultimately decides the ecosystem of our internal body. Healthy things are going on, so everything stays in balance; The moment we overdo something, it affects the biology of the body.
When we talk about lowering cholesterol, we mostly discuss lowering the level of Low Density Lipoprotein (LDL). Other types of cholesterol are: high-density lipoprotein (HDL) and triglycerides.
Lower Cholesterol Foods
Include these foods to lower cholesterol (LDL):
Different foods lower cholesterol in different ways. Some provide soluble fiber, which binds to cholesterol and its precursors in the digestive tract and flushes them out of the body before they enter the circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which prevent the body from absorbing cholesterol.
Oats contain soluble fiber which lowers the level of bad cholesterol or low-density lipoprotein. Soluble fiber hinders the absorption of cholesterol into the bloodstream. According to one study, the cholesterol-lowering effect of oats is believed to be linked to the β-glucan found in it.
Soy is very effective in managing the cholesterol level in the body. “Analysis shows that the effect is more modest — consuming 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups soy milk) can reduce LDL by 5% to 6%,” Harvard Health The report says.
“Dietary consumption of whole grains lowers LDL cholesterol and TC, but not HDL cholesterol or triglycerides, compared to consumption of a non-whole grain control diet. Whole grain oats appear to be the most effective whole grain for reducing cholesterol. is,” says a find. Whole grains high in soluble, or viscous, fiber help reduce serum total cholesterol and low-density lipoprotein cholesterol concentrations.
Legumes like beans are known to lower cholesterol levels in the body. A Canadian study found a 5 percent reduction in bad cholesterol by eating legumes one day for an average of six weeks. The study collected data from 26 clinical trials involving 1,037 men and women who were predominantly middle-aged.
5- Vegetable oils
The risk of cholesterol is reduced by using vegetable oils such as sunflower oil. One should switch from other fats like butter to healthier oils to reduce the risk. Oil should always be consumed in moderation.
According to reports, the thick gel-like substance found in okra binds to cholesterol and removes it from the body instead of giving it a chance to be absorbed by the body. According to one study: “Administration of 250 g (low dose) and 500 g (high dose) okra seed powder for 42 days resulted in significant (p < 0.001) reduction of serum LDL cholesterol and body weight reduction in hyperlipidemia. The present study confirms that okra seed powder is effective for lipid lowering.”
7- Fatty fish
Fatty fish are the richest source of omega 3 essential fatty acids. Omega 3 fats reduce the level of bad cholesterol in the body and increase the level of good cholesterol. It is also a healthier option for those who consume meat; Because meat contains saturated fat which increases the level of bad cholesterol.
Fruits like apples and grapes are good for reducing cholesterol levels in the body. These fruits are rich in pectin, which is a type of soluble fiber.
9- Sterols and stanols
According to studies, consumption of plant sterols/stanols has been reported to reduce low-density lipoprotein (LDL) cholesterol levels by 5-15%.
The molecular structure of sterols and stanols is similar to that of cholesterol. These plant compounds absorb cholesterol when they enter the digestive tract. It reduces the chances of cholesterol being absorbed by the body and removed from the body as waste.
Brinjal contains a good amount of fiber. There are 3 grams of dietary fiber in 100 grams of brinjal. These fibers improve cholesterol levels. Apart from this, brinjal is also low in calories which makes it ideal to include in the diet on a regular basis.
11- Dry Fruits / Nuts
These nutrient-rich foods are high in monounsaturated fats. They are also rich in phytosterols, which have structural similarities to cholesterol. This similarity prompts them to bind to cholesterol and block its absorption in the body.
One research study found that eating nuts 2 to 3 times per day lowered “bad” LDL cholesterol by an average of 10.2 mg/dL.