Many foods claim to lower your cholesterol, but when it comes to your heart health, only a few among them can work for sure. This article will help you have the right foods that can surely lower your cholesterol.
Studies have found that oatmeal which contains soluble fiber can play a significant role in decreasing low density lipoprotein (LDL), the bad cholesterol, when included in your diet. Soluble fiber reduces LDL level by eliminating them through the digestive system.
Eating as little as 5 to 10 grams of oatmeal a day can lower LDL cholesterol by 5%. Barley, kidney beans, pears apple, pssyllium can be included in diet as they are a good source of soluble fiber.
Fish is not only a source of protein; they contain omega 3 fatty acids which work to lower LDL cholesterol and also help to raise HDL cholesterol. American heart association recommends eating fatty fish like salmon, mackerel, trout, sardines at least twice a week for heart health.
Nuts are very significant in lowering cholesterol because they are rich in fiber, polyunsaturated fatty acids and antioxidants like vitamin E and selenium. Walnuts, almonds, hazelnuts, pistachios and peanuts keep blood vessel elastic and healthy and reduce blood cholesterol. 1/3 cup of nuts a day can reduce almost 12% of LDL cholesterol.
Foods equipped with plant sterols
Various studies have proved that plant sterols that are naturally found in plants are powerful substances that have a great capacity to block the absorption of cholesterol. The foods that are fortified with plant sterol are orange juice, margarine spread, salad dressings etc. American heart association recommends it for those who have high level of cholesterol.
Soy products like soybeans, soy nuts, soy milk, and tofu contain isoflavones and soluble fiber. Isoflavones can significantly decrease LDL cholesterol and raise HDL cholesterol. They are a great substitute for animal product. They can be replaced for meats and other foods that are high in fat.
Garlic is very effective in lowering cholesterol and also boosts the blood clotting properties of blood.
Half tea spoon cinnamon a day can reduce bad cholesterol level.
To lower cholesterol, it is necessary to cut down on Trans fat and unsaturated fats. Replacing the unhealthy fats with monounsaturated fat like vegetable oils, extra virgin olive oil, avocado, canola, and peanut oil can lower LDL cholesterol and raise HDL levels.