Foods that help lower cholesterol
1/ The secret to a properly controlled cholesterol level lies in our diet
Cholesterol scares us all. We try
to reduce and manage the level of cholesterol in the body through a
number of activities and lifestyle changes. But, we mostly overlook our
food plate.
The secret to a properly controlled cholesterol level
lies in our diet. The food we consume, ultimately decides our inner body
ecosystem. If healthy things are going inside, everything remains 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.
Therefore,
it is very essential to understand the type of food that we should
consume, so that we don't make ourselves prone to health complications
like high cholesterol.
2/Oats
Oats contain soluble fiber which lowers the
level of bad cholesterol or the low density lipoproteins. Soluble fibers
hinder the absorption of cholesterol in the bloodstream. As per a
study, the cholesterol-lowering effect of oat is thought to be
associated with the β-glucan it contains.
03/ Beans
Legumes
like beans are known to lower cholesterol levels in the body. A study
from Canada found 5 percent reduction in bad cholesterol with one
serving of legumes a day over six weeks on average. The study collected
data from 26 clinical trials involving 1,037 men and women who were
primarily middle-age.
04/Vegetable oils
Using
vegetable oils like sunflower oil reduces the risk of cholesterol. In
order to cut down the risk one should switch from other fats like butter
to healthy oils. Oil consumption should always be done in moderation.
05/ Fatty Fish
Fatty
fish are the richest source of the essential fatty acid Omega 3. Omega 3
fats lower the bad cholesterol level in the body and increase the level
of good cholesterol. It is also a healthier alternative for those who
consume meat; as meat contains saturated fats which boost the level of
bad cholesterol.
06/ Okra
As
per reports, the thick gel-like substance found in Okra binds to the
cholesterol and removes it from the body instead of giving it a chance
to be absorbed by the body. As per a study: "Administration of okra seed
powder of 250 gm (low dose) and 500 grams (high dose) for 42 days
produces significant (P<0.001) reduction of serum LDL cholesterol and
in body weight reduction in hyperlipidemia. The present study confirms
that okra seed powder is effective for lipid lowering."
07/ Fruits
Fruits
like apples and grapes are good to lower cholesterol levels in the
body. These fruits are rich in pectin, which is a type of soluble fiber.
08/ Brinjal
Brinjal
has a good amount of fiber. 100 grams of brinjal contains 3 grams of
dietary fiber. These fibers improve cholesterol levels. In addition to
this, brinjal is also low in calories which makes it ideal to be added
to diet regularly.
08/ Nuts
These
nutrient rich foods are high in monounsaturated fats. These are also
rich in phytosterols which have structural similarity to cholesterol.
This similarity prompts them to bind to the cholesterol and blocks its
absorption in the body.
A research study found that eating 2–3 servings of nuts per day decreased “bad” LDL cholesterol by an average of 10.2 mg/dl.
1/ The secret to a properly controlled cholesterol level lies in our diet
Cholesterol scares us all. We try
to reduce and manage the level of cholesterol in the body through a
number of activities and lifestyle changes. But, we mostly overlook our
food plate.
The secret to a properly controlled cholesterol level
lies in our diet. The food we consume, ultimately decides our inner body
ecosystem. If healthy things are going inside, everything remains 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.
Therefore,
it is very essential to understand the type of food that we should
consume, so that we don't make ourselves prone to health complications
like high cholesterol.
2/Oats
Oats contain soluble fiber which lowers the
level of bad cholesterol or the low density lipoproteins. Soluble fibers
hinder the absorption of cholesterol in the bloodstream. As per a
study, the cholesterol-lowering effect of oat is thought to be
associated with the β-glucan it contains.
03/ Beans
Legumes like beans are known to lower cholesterol levels in the body. A study from Canada found 5 percent reduction in bad cholesterol with one serving of legumes a day over six weeks on average. The study collected data from 26 clinical trials involving 1,037 men and women who were primarily middle-age.
04/Vegetable oils
Using vegetable oils like sunflower oil reduces the risk of cholesterol. In order to cut down the risk one should switch from other fats like butter to healthy oils. Oil consumption should always be done in moderation.
05/ Fatty Fish
Fatty fish are the richest source of the essential fatty acid Omega 3. Omega 3 fats lower the bad cholesterol level in the body and increase the level of good cholesterol. It is also a healthier alternative for those who consume meat; as meat contains saturated fats which boost the level of bad cholesterol.
06/ Okra
As per reports, the thick gel-like substance found in Okra binds to the cholesterol and removes it from the body instead of giving it a chance to be absorbed by the body. As per a study: "Administration of okra seed powder of 250 gm (low dose) and 500 grams (high dose) for 42 days produces significant (P<0.001) reduction of serum LDL cholesterol and in body weight reduction in hyperlipidemia. The present study confirms that okra seed powder is effective for lipid lowering."
07/ Fruits
Fruits like apples and grapes are good to lower cholesterol levels in the body. These fruits are rich in pectin, which is a type of soluble fiber.
08/ Brinjal
Brinjal has a good amount of fiber. 100 grams of brinjal contains 3 grams of dietary fiber. These fibers improve cholesterol levels. In addition to this, brinjal is also low in calories which makes it ideal to be added to diet regularly.
08/ Nuts
These nutrient rich foods are high in monounsaturated fats. These are also rich in phytosterols which have structural similarity to cholesterol. This similarity prompts them to bind to the cholesterol and blocks its absorption in the body.
A research study found that eating 2–3 servings of nuts per day decreased “bad” LDL cholesterol by an average of 10.2 mg/dl.
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