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.

Best-Foods-To-Reduce-Cholesterol

    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.

3 Easy Ways On How To Reduce Cholesterol With Diet

Having high amount of cholesterol in the body is not good. It can trigger many health problems. Here, we will share you about some ways on how to reduce cholesterol with diet.

  1. Trans fat

On the very first stage, it is important for you to ban trans fats. Why? It can raise your LDL level, in short, the bad fat, while lowering your HDL, or the good fat. If you keep giving your body trans fat, then you will add the possibility of having heart disease as well as stroke. Trans fat can be found in many kinds of food. It includes fried foods, stick margarines, as well as baked foods such as pie crusts, cookies, frozen pizza, or cakes. For further important way on how to reduce LDL cholesterol with diet, you need to make sure that any kinds of manufactured food do not have this ingredient. the key is to read the label. You need to know that this ingredient sometimes goes under the name of partially hydrogenated oil as well.

How To Reduce Cholesterol With Diet

  1. Move your body

Moving your body is also important way you can do on how to reduce cholesterol by diet. to give a good effect, you need to do 21/2 hours a week of exercise at least. Only by having this amount, you can raise your HDL. This calculation is based on what Sarah Samaan, a cardiologist, suggested. However, it is also common that everyone is not used to have such exercise in the entire of his or her life. If you have the same condition as well, you do not need to shock your body. Instead, you can start with 10 minute blocks of activity for a starter. Any activities, which can move your body thoroughly, will work. Having a partner is also a good choice to make sure that you will not do wrong movement or to help you do difficult move. However, one main reason is that it will much more enjoyable and you will not feel like it is a burden.

  1. Fiber for good

For the last way, we will share you the way on how to reduce cholesterol by food. Everyday, you need to eat food. Eating the right food when you have certain purpose, like lowering your cholesterol, is important. Fiber is definitely a good nutrient source for people who are running cholesterol diet. foods with high fiber can make you feel full for longer time, making you stop eating unhealthy snacks. Some foods with high level of fiber are apples, prunes, oatmeal, as well as beans. Eating these foods will prevent your body to absorb cholesterol. For an addition, research also showed that people who consume it 5 up to 10 more grams of those food have their LDL number decreased. However, you need to remember that there is not good thing if you take it too much. Abdominal cramps and bloating are the two bad effects if you consume fiber too much at one time. This is the last thing you need to know on how to reduce cholesterol with diet.