Cholesterol lowering foods are also called cholesterol busters. This kind of food is there to reduce the cholesterol to manageable levels. The next time you are shopping, do your best to fill your shopping cart with healthy and low in saturated fat foods which helps to keep cholesterol low. Incorporating the following foods in your everyday diet will help you manage cholesterol level:
1. Soya Foods
Soya foods are naturally low in saturated fat and will definitely help lower cholesterol in the body. The special proteins in soya influence how the body system regulates cholesterol. Recent research shows that cholesterol can be lowered by 6% by taking as little as 15g soya protein per day. Other soya food alternatives include soya nuts, soya meat, tofu, edamane beans, milk and sugar.
Nuts are rich in heart healthy unsaturated fats, vegetable protein, fibre, natural plant sterols, vitamin E, magnesium, potassium, and many other beneficial plant nutrients. Studies show that Consuming about 35g a day of nuts lower cholesterol by an average of 5%.
3. Oats and Barley
Oats and barley are rich in a soluble fibre called beta glucan. Beta glucan help in forming a gel which bind cholesterol in the intestines preventing it from being absorbed. Taking about 3g of beta glucan per day will definitely lead to lower cholesterol
4. Fruits and vegetables
Fruits and vegetables contain low saturated fat. Consuming more fruits will keep saturated fat intake low. Also, Fruit and vegetables contain cholesterol lowering soluble fibers. Eat at least one pulse of beans, peas or lentils every day. Apples, sweet potato, aubergine, ladies finger), broccoli, strawberry and prunes are contain cholesterol lowering soluble fibre.
5. Foods rich in unsaturated fats
Daily saturated fat intake that is below 20g for women and 30g for men is highly essential for cholesterol lowering. Saturated fat lost should be replaced with reasonable amounts of unsaturated fats .foods containing unsaturated fats include olive, corn, sunflower, rapeseed, avocado, oily fish, nuts and other vegetable seed oils. Coconut and palm oil should be avoided as, unlike other vegetable oils, they are rich in saturated fats.
Using the above foods will automatically lead to improved body health.