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.

Big Question: What Foods Are Low In Cholesterol?

“What Foods Are Low in Cholesterol?” is the question posed, not only, by cholesterol sufferers but also those who want to keep a healthy diet. Cholesterol is no longer just a problem of parents, even at a young age, any person can suffer from cholesterol. The causes are varied and one of them is lack of healthy eating.

Low cholesterol foods

In order to lower or maintain cholesterol levels in the blood, you need a healthy diet that can lower cholesterol. What foods are low in bad cholesterol?

    1. Fish and omega 3 fatty acids. Fish like sardines, tuna, mackerel, and salmon have good omega 3 that able to lower cholesterol and blood pressure. The nutrition doesn’t affect LDL (bad cholesterol) of blood, in fact it can minimize the formation of blood clots. Eat at least two to three times a week. Omega 3 reduces the possibility of irregular heartbeat attacks and reduces triglyceride levels in the blood.
    2. Avocado. This is one of fruits or foods contain good fat. Consume it raw, you do not need to make juice of it, why? Because when people make juice, they will put sugar, milk, or any other materials to make the juice tasty. People with high cholesterol need to limit saturated fat intake. The limit of saturated fat intake in women is 20 grams, while the limit for men is 30 grams.

What meals are low in cholesterol? The answer is Foods enriched with sterols and stanols. The function of these two elements is preventing the body from absorbing cholesterol. Foods containing sterols and stanols are nuts, seeds, vegetables, fruits and vegetable oils, except for palm oil and coconut oil. Palm oil and coconut oil are vegetable oils rich in saturated fats. You can also take supplements containing sterols and stanols. Consumption of at least 2 grams of sterol or stanol can lower cholesterol levels in the blood at least one tenth.

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Lowering cholesterol

What foods are good in lowering cholesterol? Here are some foods that can serve as cholesterol-lowering.

    1. Fruit and vegetables. No doubt, if you want to be healthier you should eat more fruits and vegetables. Why? Because fruits and vegetables are foods with low saturated fats. When you eat more and you feel fuller, it may reduce the chance of eating saturated fat-foods. Consuming foods with high fiber like apples, broccoli, pears, strawberries, yams, and eggplant can lower cholesterol.
    2. Barley and oats. Eating those foods may bind cholesterol in the blood and avoid the body to absorb the cholesterol so the body stays healthy. It happens because the foods contain fiber named beta-glucan. Consumption of about 3 grams of foods rich in beta-glucan in a day is believed to reduce cholesterol in the body.

Each of the foods described above provides its own benefits, but lifestyle changes also help in lowering high cholesterol. In addition to changing the diet, lowering high cholesterol can be accompanied by regular exercise, maintaining ideal body weight. That is the answer to the question “What Foods Are Low in Cholesterol?”

3 Insights of Lowering Cholesterol Through Diet You Should Know

Lowering cholesterol through diet can help you away from many kinds of diseases such as heart attack, stroke, and many other cardiovascular related diseases. The causes of those diseases are due to a high level of cholesterol inside your body. The treatment that can be done to lower cholesterol with diet instead of drugs is the most recommended option to take as drugs with chemical substance may give you side effects that can lead many health problems in the future.

  1. Lowering cholesterol with diet tips

One of alternative ways that are healthy and safe is by doing a diet. By doing a diet to lower the cholesterol level is the best long-term action that you can do to control the cholesterol level inside your body. You may often have listened to the danger of having cholesterol, however, do you know what cholesterol actually is? How to control cholesterol level in your body?

  1. The source of cholesterol

There are two primary sources of cholesterol in your body, including the one that is being produced automatically from our body and the foods that we consumed. The part of the body that frequently produces cholesterol is liver that can run several certain functions in our body. A study has shown that almost 75% of cholesterol is being produced by the liver and the remaining 25% are from the foods that we have consumed. However, if you keep consuming foods with high level of cholesterol, then it will sooner or later lead to a heart attack.

  1. Keep the balance of cholesterol level in your body

It will cause the serious problem when bad cholesterol and the cholesterol you consume meet. The food intake that is consisting of bad fat will increase the cholesterol level inside your body because it means that our body needs additional cholesterol that later is stuck in the artery that at the end it will stop the blood circulation, the artery flows stopped working and may also cause stroke diseases. That’s why keeping the balance of cholesterol level in your body is very important to do. By changing the food menu every day, you can also be prevented from the heart attack. Some recommended healthy diet menus to lower the cholesterol are including as below :

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a. Eat more vegetables and fruits

The best food you can enjoy to lowering cholesterol with diet is by consuming more vegetables and fruits. Besides, vegetables and fruits which do not consist of fats and has low calories level. By consuming more vegetables and fruits every day can help you lowering your cholesterol level

b. Grains

Grains such as nuts, chocolate bread, pasta, and potatoes can be your primary source of energy. Its rich in fiber substances also help you to lower the cholesterol level. However, it is best recommended for you not to consume white flour as it will make your effort lowering cholesterol levels through diet comes into a failure.

Those are all the 3 insights of lowering cholesterol through diet that you should know and implement.