Lowering cholesterol through eating the right type of foods. Many of us want to lower our cholesterol level at home, naturally, without resorting to chemicals or drugs.
The easy thing to do for lowering cholesterol at home is to plan your menu carefully. So that you can eat what you like and lower cholesterol at the same time.
All fruits and vegetables do not contain cholesterol.
They are the best choice to eat, and to avoid taking cholesterol into your body. The right choice of food can play an important role in lowering cholesterol.
Lowering Cholesterol Naturally
Here are five foods that can lower cholesterol level and also protect your heart.
1. Oatmeal, oat bran and foods with high-fiber content
Oatmeal contains soluble fiber, which reduces your (LDL) - low-density lipoprotein, also refer as the "bad" cholesterol. These soluble fiber is also found in kidney beans, apples, pears, barley and prunes.
Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol.
2. Food with plenty of omega-3 fatty acids found in fish
Eating fatty fish can be heart-healthy because of its high levels of omega-3 fatty acids. These omega-3 fatty acids can reduce your blood pressure and risk of developing blood clots. People already suffering from heart attacks, fish oil — or omega-3 fatty acids can reduce the risk of sudden death.
These fish are best eaten baked or grilled to avoid adding unhealthy fats. If you don't like fish, you can get small amounts of omega-3 fatty acids from ground flaxseed. Better still take an omega-3 or fish oil supplement to get some of the benefits.
3. Nuts like walnuts, peanuts, hazelnuts, almonds and other nuts
These nuts can reduce blood cholesterol because they are rich in polyunsaturated fatty acids, which help keep blood vessels healthy. be sure the nuts you eat aren't salted or coated with sugar. Also, replace foods high in saturated fat with nuts. Instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds instead.
4.Olive oil better still extra-virgin olive oil
Olive oil has a potent mix of antioxidants that can lower your (LDL) "bad" cholesterol but leave your (HDL) "good" cholesterol untouched. 2 tablespoons about 23 grams of olive oil a day in your diet can give you heart-healthy benefits. Olive oil can be taken by sauteing vegetables in it, add it to a marinade, or mix it with vinegar as a salad dressing. Or use it as a substitute for butter when basting meat or as a dip for bread.
The cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, as they are less processed and contains more heart-healthy antioxidants.
5. Foods added with plant sterols or stanols
Some foods are fortified with sterols or stanols. These substances are found in plants that help block the absorption of cholesterol.
Orange juice, yogurt drinks and margarine with added plant sterols can help reduce LDL cholesterol by more than 10 percent. The daily plant sterols needed for best results is at least 2 grams. Plant sterols in fortified foods don't affect levels of triglycerides or the high-density lipoprotein (HDL), the "good" cholesterol.
4 tips to lower cholesterol naturally FAST
For best benefits, you need to make other changes to your diet and lifestyle. Like cutting back on cholesterol and specially saturated and trans fats. Saturated fats, like those in meat, full-fat dairy products and some oils, raise your total cholesterol.
Trans fats, which are in margarine and cookies, crackers and cakes are bad for your cholesterol levels. Trans fats raise low-density lipoprotein (LDL), the "bad" cholesterol, and lower high-density lipoprotein (HDL), the "good" cholesterol.
Remember the top 5 foods for lowering cholesterol numbers.