Cholesterol is one of those steroid fats, which are found in our blood streams. Though, these are required for the functioning of the cell membranes, higher levels of the same can lead to heart diseases and other cardiovascular problems. And, with the food habits that people follow these days, it is quite natural that people suffer from various heart related problems, like blood pressure and Cholesterol. For this, one really has to make some lifestyle changes in order to combat these lifestyle diseases. There are some specific foods that lower cholesterol, which can be consumed for better results.
Some of the natural foods that lower cholesterol includes oat bran, garlic, flax seeds, walnuts, almonds, green tea, etc. These help in lowering the bad LDL, while the good HDL cholesterol is left unaffected. One can include these food items in their daily meals, and can see the benefits. These food items are easily available and can help in the most natural way, without any side effects.
Given below are top 10 best foods to lower cholesterol:
Foods That Lower Cholesterol
1. Oat Bran and Rice bran
Oat bran and rice bran are foods that lower cholesterol. They help in lowering the LDL cholesterol by almost 7 to 14 %. One can add this bran to bread or cereals. Switching over to brown rice from white rice can also help in lowering the cholesterol.
2. Flax Seeds
Flaxseed is one of the best cholesterol lowering foods available. These are said to be highly effective in reducing cholesterol by almost 8 to 14%. Flax seeds can be easily added to meals, bread or muffins. They not only taste good, but gel well with whatever food that it is being added to.
Garlic is known to be a wonder herb and is one of the best foods to lower cholesterol. It is a boon for various problems, including cholesterol related problems. Just taking half clove of garlic every day can help in lowering the cholesterol by almost 9 to 12%. Not only does it lower the cholesterol, but it also controls the blood pressures and gives protection against infections. If you don’t like the taste of raw garlic, you can also add them to soups, sandwiches, or other meals. These enhance the taste and give a good health protection.
4. Nuts like Almonds, Walnuts and Cashews
Nuts are rich in Vitamin E, copper, magnesium, and other phytochemicals, which are directly linked to the health of the heart. These are also included in the natural LDL cholesterol lowering food list. While walnuts are rich in Omega-3, cashews also have a lot of good nutrients in them. Almonds are any-time nuts, and can be taken easily, just on their own, or by adding them to puddings, cakes or other meals. These can also reduce the cholesterol by 10%. Cashews and almonds have high calorie content in them, so one should use some restraint while eating them. One should not take more than half a cup of them in a single day.
Soy foods can cut down the blood cholesterol and can easily substitute other protein-rich food that are also high on cholesterol. You can find soy in various forms, including tofu, soy flour, soy milk, soy nuts, etc. One can also find soy crumbs in the market, which can be added to soups, burritos and other dishes. They not only taste awesome, but they are also completely healthy food. Soy products are the kind of foods to lower high cholesterol naturally.
Beans are rich in fiber and can lower the cholesterol level by almost 10%. These are also foods that lower cholesterol naturally. One can eat all kinds of beans, including kidney beans, black beans, chickpeas, butter beans, etc. These can be had for breakfast or dinner, as well. Beans have a good amount of fiber and proteins and can go very well in salads, baked potatoes, veg chili, or sandwich spreads, or as a meal in itself.
Salmon contain fats that are heart-friendly. These give protection against the high cholesterol. Salmon also contains Omega-3 fatty acids, which can bring down the bad LDL and improve the good HDL cholesterol.
Tea is one of the best beverages that contain a lot of antioxidant compounds. Tea can be had either hot or cold; green or black, and can help in relaxing the blood vessels, and in preventing the blood clots. These also contain flavonoids, which prevent oxidation of the LDL cholesterol. So, this helps in preventing plaque to form on the artery walls. Tea can also help in bringing down the blood pressure. So, the next time, when you feel stressed out, pick up a cup of tea, and you will feel the difference.
Why does one always gift chocolates to their loved ones? It’s because chocolates are good for the heart. Dark chocolates have antioxidants, which help in keeping the blood platelets from getting stuck to each other. These also help in keeping the arteries unclogged.
10. Monounsaturated fats
While oils are supposed to be fat-rich, some of the oils such as Olive oil, Peanut oil, and Canola oil contain healthy fats. They can reduce the LDL cholesterol drastically. People, who use more of olive oil and sunflower oil in their meals, can see up to 18% reduction in the cholesterol. Peanuts are also quite good in reducing the cholesterol. But, don’t go for the roasted ones, which are loaded with salt and fat.
This was a list of foods that lower cholesterol. There are many other food items that can help in bringing down your cholesterol level. The key to remaining healthy is to be active and fit. So, along with a healthy and nutritious diet, one should also follow a strict exercise regimen. This can help in combating with cholesterol and heart problems. Bring down your cholesterol and live a healthy and long life.