Are you scared about your cholesterol level?
Then it’s time to remove all your worries. We have come up with some amazing food items which will help in reducing the cholesterol level.
Usually, we believe that healthy foods are not that much tasty but here are some eatables which will leave you amazed at its taste too. Also, we have recently published about which foods you should eat after a workout, do check it out!
7 Foods that Lower Cholesterol Naturally
These food items will reduce the cholesterol in your body along with giving a treat to your taste buds. Picking up a healthy diet which is lowered in saturated fat can make your day awesome. Have a look at some of the items that can reduce cholesterol.
#01 – Nuts
All the nuts available in the market are rich in fiber, vegetable protein, vitamin E, heart-healthy unsaturated fats, potassium, magnesium, host of beneficial plant nutrients and natural plant sterols. Handful amount of 30-35g in a day of nuts has the capability of lowering cholesterol by 5% proportion on an average. Nuts are good for health as well. So make sure that you are having these nuts on a daily basis.
#02 – Fruits and Vegetables
All fruits and vegetables have a low amount of saturated fat in them that’s why eating them for all time helps in maintaining the saturated fat in your body. Fruit and vegetables are too an innovative origin of cholesterol-reducing soluble fibers. But whenever you are having them, try to add at least one pulse with them like peas, beans, lentils on a daily basis. Other enriched sources of soluble fiber involve aubergine, sweet potato, broccoli, okra, apples, prunes, and strawberry.
#03 – Oats
If you’re looking forward to low down your cholesterol level, you should focus on the morning meal as breakfast is the most important meal out of all the meals in a day. Prepare your breakfast that contains two servings of oats that can lower LDL (“bad”) cholesterol by 5.3% proportion in almost 6 weeks. The solution to this cholesterol buster is only beta-glucan, which is a material in oats that seeks LDL in your body and then releases the toxic wastes.
#04 – Salmon and Fatty Fish
Omega-3 fats are well known natural health saviors in the world and have proved to be the best in curing some diseases like dementia, heart disease, and more, diseases. Salmon and fatty fish contain fatty acids that can add some flavor and health advantage. They also help in lowering the cholesterol level of the body. As per the research conducted by Loma Linda University, if we replace saturated fats with omega-3s which are available in sardines, salmon and herring can lift up good cholesterol level up to 4%. So try to consume much amount of omega 3 fats in order to keep yourselves healthier.
#05 – Beans
Beans have a rich amount of soluble fiber. They show a potential of digestion after some time in the body as they take the appropriate time to get digested in the body. This means that you might feel full occupied for whole a day after the consumption of the meal. This is the reason why people prefer beans as a powerful food for losing their weight. When we have so many alternatives with us ranging from navy to black-eyed peas, lentils, kidney beans, garbanzos, why not try them? Also, there are many methods to prepare these type of food items. Beans are a very resourceful food which is useful for everyone and consumed by everyone.
#06 – Foods Fortified with Sterols and Stanols
Sterols and stanols which are taken out from plants have the capability of boosting up the body’s immunity. These also help in absorbing the cholesterol from food items that you are having. Food items ranging from margarine to granola bars, chocolate, and orange juice, all have sterols and stanols in them and hence are beneficial in reducing the cholesterol. They’re also accessible as side dishes as they are only dedicated to boosting up the immunity. Having 2 grams of plant sterols or stanols in a day can reduce much amount of LDL cholesterol or approximately by 10% on an average.
#07 – Chocolate
This is a powerful antioxidant which helps in building up HDL (“good”) cholesterol levels in the body. In the year 2007, a study was published in AJCN, in which the participants were given a sample of cocoa powder that showed a 24% proportion increment in HDL levels of cholesterol in over 12 weeks’ time, comparable with a 5% proportion increment in the cholesterol level.
Keep in mind while picking up the dark or bittersweet kind of chocolate. When it is compared to milk chocolate, it contains more than three times antioxidants in it, which helps in preventing blood platelets from being together. So eat chocolate of specified kind. Not all chocolates are good.
These are some food items that can reduce your cholesterol level. So change your meal today itself and live a hale and hearty life.