Important Cholesterol Lowering Foods

Here are some cholesterol lowering foods especially if you are worried about having high level of cholesterol

OATS

Many studies have shown that eating oat can lower cholesterol level. Oats are a rich source of beta-glucan, a viscous soluble fibre which seems to be responsible for the beneficial effects.

LDL cholesterol, which collects in the walls of blood vessels where it can cause blockages or blood clots, Non-HDL cholesterol and apolipoprotein B, or apoB, a lipoprotein that carries bad cholesterol through the blood are established makers or risk factors for cardiovascular diseases.

Verifiable studies have shown that eating oat fibre can reduce all three markers thereby reducing the risk of development of cardiovascular disease.

WHOLE GRAIN

The consumption of whole-grain diets have been noted to lowered total cholesterol levels considerably. This is supported by several studies such as published in the September 2015 American Journal of Clinical Nutrition.

Cholesterol lowering foods

Researchers analyzed data obtained from 24 studies that looked at blood lipids (cholesterol and triglycerides) in people who ate diets featuring whole-grain foods versus non-whole-grain control diets. Whole grain was found to reduce total cholesterol levels by an average of 4.6 points. In addition, whole-grain diets did not appear to lower beneficial HDL cholesterol.

Fatty fish

Fish provides a rich source of omega-3 fats. Eating fish at least two times a week can lower LDL in two ways. By replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats.

Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.

Nuts

Nuts such as almonds, walnuts, peanuts and many others are high in monounsaturated fats which are healthy.

Walnuts are also rich in the plant variety of omega-3 fatty acids, a type of polyunsaturated fat associated with heart health.

Almonds and other nuts are particularly rich in L-arginine, an amino acid that helps your body make nitric oxide. This helps regulate blood pressure.

Nuts also provide phytosterols – compounds that are structurally similar to cholesterol and help lower cholesterol by blocking its absorption in your intestines

Avocados

They are a rich source of monounsaturated fats and fiber both of which helps in lowering LDL(bad cholesterol) and raising HDL(good cholesterol)

Other cholesterol lowering foods

Apples, grapes, strawberries, citrus fruits – These fruits are rich in pectin, a type of soluble fiber that lowers LDL.

Soybeans, eggplants, vegetables, okra have also been noted to help reduce bad cholesterol

 

 

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