4 Best Foods to Reduce Cholesterol Fast

After knowing the bad effects of cholesterol, many people then want to have foods, which can lower cholesterol level. If you are in the same case as well, this article is the right place to spend some minutes of yours. Here, we will share you about some best foods to reduce cholesterol fast.

    1. Soya

One main cause, which can raise cholesterol level, is the presence of saturated fat. Foods and drinks, which made from soya have low saturated fat. In other words, soya foods can help you reduce the cholesterol intake. It is because soya has special proteins, which can influence the body to regulate cholesterol. Hence, it can lower cholesterol you already have inside. Based on a study, consuming 15 gram of soya each day can lower the cholesterol for about 6%. If you are interested to try it, all you need to do is just changing some foods you usually have with the one, which has soya as its main source. For example, you can have soya drink to change milk and yogurt. You can also have soya dessert to avoid the saturated present in common dessert. Moreover, consuming soya nuts, tofu, as well as edamame beans will also give your body more benefits.

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    1. Sterol and stanol

Have you ever heard about it before? If not, here is the brief explanation. Sterol and stanol is one of many types of nutrients, which can lower the amount of cholesterol. An intake of 1.5 up to 2.4 of plant sterol and sterol each day can reduce cholesterol for 7% up to 10% if you do it continually for about 3 weeks. This is certainly best foods to lower cholesterol quickly.Sterol and stanol work by blocking the absorption of cholesterol in the gut. You can have sterol and stanol from many kinds of food. Those are vegetable oil. Vegetables, nuts, fruits, seeds, as well as whole grains.

    1. Oats and barley

Oat is well known for its capability in lowering foods. However, barley actually has the same potential as well. Both of them are rich in soluble fiber, more specifically is the one called as beta glucan. When beta glucan enters the body, it will bind cholesterol in the intestines. In other words, it helps your body to absorb cholesterol. A study suggests that we need to have at least 3 gram of beta-glucan each day.

    1. Unsaturated fat

To lower the cholesterol amount, you can also start by keeping your daily intake of unsaturated fat. The suggested amount is different; for women, it is 20 gram while for men it is 30 gram. Some foods, which have a high amount of unsaturated fat are vegetable spreads, nuts, avocado, and also oily fish. All of them are the best foods to reduce bad cholesterol. Vegetable oil is also good since it contains a small amount of unsaturated fat. However, it does not apply to palm oil as well as coconut oil. For that reason, it is better for you to avoid those two vegetable oils.

What Are Foods That Will Lower Your Cholesterol?

Lowering cholesterol is not an easy thing to do, but it is not impossible. There are many ways, which you can do, to lower your cholesterol. One of them is by controlling what you eat. Today’s article will put the focus on the topic of what foods can lower your cholesterol.

If you want to control the intake of cholesterol through food, then you can have this option. First, you need to consume more foods, which can lower LDL (the harmful cholesterol). On the same time, you also need to stop consuming foods, which have high number of LDL.

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So, what are foods that will lower your cholesterol? To ease your job in finding those foods, here we will share you the list of it.

    1. Nuts

To begin with, you need to know the benefits, which you can have from consuming nuts. Almost all kinds of nuts is a good supply for the stomach. More precisely, eating only 2 ounces of it in a day can slightly lower the LDL amount inside the body (about 5% more or less). Moreover, a study also proved that eating certain types of nuts will give a good result for the heart. Those types are almonds, peanuts, as well as peanuts.

    1. Fruits

To lower the LDL amount, you can also fight it by giving your body soluble fiber. Where can you find it? The answer is from fruit. However, not all kinds of fruit have the same amount of soluble fiber. Among all kinds of fruits, the top 4 ranks is having grapes, apples, strawberries, as well as citrus fruits. They can lower the LDL amount since they are rich in pectin.

    1. Fatty fish

Fish is a good source of protein. However, that is not the only benefit you can have from this food. Fish has the potential to lower LDL if you consume it at least two up to three times in a week. How can it be? First, the nutrition in fish is a good replacement, for what can you have in meat. For your information, meat contains saturated fat, which can boost your LDL. Second, fish are rich of omega 3 fats can lower the LDL. Omega 3 can reduce triglycerides in your bloodstream and also protect your heart well.

    1. Oats

This one is so easy to have. If you do not have enough time to prepare all the above food, you can just choose this one. This food works quite the same as what fruits do. Oats have high amount of soluble fiber, which can lower your LDL. For your information, the suggested nutrition intake of soluble fiber in a day is 5 grams at least (up to 10 grams at most). If you have a bowl of oatmeal (cold oat-based cereal like can work too), it will be the same as you give your body 1 up to 2 grams of soluble fiber. Certainly, oat is the answer of what foods do you eat to lower your cholesterol.