The need for low LDL cholesterol in the body system and blood stream cannot be over emphasized. When the level of cholesterol is low, your cardiovascular system is further enhanced to function effectively. There are several Cholesterol Lowering Foods that can do the magic for you. Listed and discussed below are some of them.
Oatmeal is made up soluble fiber ingredients which are known for reducing the level of the bad cholesterol also known as LDL. This kind of fiber is also found in various food products such as pears, apples, beans, prunes and barley. It’s also contained in oat bran and other high fiber food items. When soluble fiber is in the right proportion, it can easily reduce the absorption of cholesterol into the bloodstream. The recommended dosage for soluble fiber is 5 to 10 grams per day. You can get this when you take oatmeal. You can equally boost the production of soluble fiber by taking banana and other related fruits.
• Omega-3 Fatty Acids
This is one of the most necessary elements found in some Cholesterol Lowering Foods. The Omega-3 fatty acids can be gotten from fatty fishes. The fatty acid substance can reduce the level of cholesterol in your blood stream and also keep your heart healthy. It can also help a lot in reducing the risk of blood clots and blood pressure. If you’re already having heart attacks and other cardiovascular disease, the omega-3 fatty acids and the fish oil can as well help in dealing with the diseases. In order to have regular supply of the omega-3 fatty acids, you’re expected to be eating fish at least two times in a week. Among the best kinds of fishes that contain the fatty acids include Lake trout, Herring, Sardines, Mackerel, Albacore tuna, Salmon, Halibut and so on.
In order to avoid the inclusion of unhealthy fats, you can grill or bake the fish. You can equally get the omega-3 fatty acids from flaxseed and canola oil. There are also various supplements that contain the fatty acids. You need to be using them from time to time in order to lower the cholesterol level in your body system.
• Almonds and Walnuts
Several nuts kinds such as almonds and walnuts are capable of reducing blood cholesterol when taken regularly. They are usually very rich in polyunsaturated fatty acids which are necessary for lowering the bad cholesterol level. Walnuts in particular help a lot in keeping your blood vessels healthy. The FDA recommends that people should be taking a handful of various nuts in order to reduce the risk of cardiovascular diseases. Such recommended nuts include, walnuts, almonds, pine nuts, pecans, peanuts and pistachio. To enjoy a lot from the nuts, you’re not to coat them with sugar or salt. Many of them are very high in calories. You need to avoid taking too much of them. You may need to go for foods that are high in saturated fats with nuts to get better results.
• Olive Oil
Olive oil is indeed one of the best Cholesterol Lowering Foods substances that are very effective. The oil contains powerful antioxidants that help in lowering the LDL which is the bad cholesterol. It also makes the HDL cholesterol untouched since that is the good cholesterol needed in the body. According to the FDA, 2 tablespoons or 23grams of olive oil is required in the body for the good of the human heart. You may add vegetable to the oil in order to get better results. You can as well mix it with vinegar or marinade for better results.
In most cases, the effect of the olive oil in lowering cholesterol is even greater when you go for the popular extra-virgin olive oil product. It’s very high in antioxidants and it’s always better processed than the rest of the other kinds of olive oil. Extra virgin olive is non-fat and very light in color.
Apples are among the best Cholesterol Lowering Foods. They contain soluble fiber which helps in lowering the cholesterol level. Apples also contain flavonoids and antioxidants that also fight the bad cholesterol.
Beans are rich legumes that are also very rich in soluble fiber. They help a lot lowering the level of the bad cholesterol in the body. When you combine beans with brown rice, cord, seeds, and wheat, you’ll even get better results. The combination can be an excellent alternative to red meats which are said to be very high in saturated fat.
• Brown Rice
Brown rice is also among the best Cholesterol Lowering Foods. It contains oil and fiber which help in lowering bad cholesterol level. You can combine it with beans to get better results. The rice also supplies B Vitamins, fiber and magnesium which are vital for a healthy heart.
Cinnamon when taken accordingly has the propensity to reduce the level of LDL or bad cholesterol. When you take half teaspoon of cinnamon per day, you’re sure to see huge result.
Garlic comes with the chemical known as ‘allicin’. It’s usually very efficient in killing fungi and bacteria. It also helps in correcting digestive disorders. The product reduces the risk of blood clot and bad cholesterol as well.
Grapes are made up of Flavonoids which helps in dealing with LDL, the bad cholesterol. They lower the level of the cholesterol and also make you look healthier.
Soy is very good in reducing the bad cholesterol. It contains soluble fiber and isoflavones which raise the level of the HDL, the good cholesterol and also lowers the LDL, the bad cholesterol. Among the best Soy products that can serve include soybeans, soy milk, soy nits, and tofu and so on.
• Other Cholesterol Lowering Foods
There are other normal Cholesterol Lowering Foods you still need to know more about. Many foods with added plant sterols or stanols help a lot in blocking the absorption of cholesterol. Certain drinks such as orange juice, margarines, and yogurt come with added sterols which help in lowering the LDL or bad cholesterol.
Getting the Most out of the Cholesterol Lowering Foods
To gain a lot from taking Cholesterol Lowering Foods, you need to make necessary changes to your diet. You need to cut back on your fat and cholesterol intake. There are certain food items that can easily increase the bad cholesterol level in your system. Such food items are loaded with saturated fats. Among them include red meats, fat dairy products, fatty oils, margarines, cakes, crackers and several kinds of fast foods being sold in eateries. You need to avoid them at all costs. If you’re the type that likes sugary content, fast foods, and other high content diets, you’re sure to suffer incessant heart attacks and other ailments as well.
There’s every need for you to check the diet you eat on daily basis. You need to be taking balanced diet rich in all the necessary nutrients that can help in lowering your cholesterol level. You need to engage the services of a dietician to help you in selecting the diet.
Meanwhile, you need to take proper precautions when going for Cholesterol Lowering Foods. There’s every reason for you to consult your doctor especially if you’re suffering from terminal diseases. Sometimes, cardiovascular diseases and other dangerous ailment may prevent you from taking the right foods and drink. You need to let your doctor know for proper medical attention.
If you’re having issue with the level of the cholesterol in your system, wisdom demands you go for proper check-up. Your doctor will be in the best position to advice you on the right step to take. You’re sure to benefit a lot from Cholesterol Lowering Foods when you take time to know about them and how to make them available in your body system.
Finally, you have to support you intake of Cholesterol lowering foods with aerobic exercises. They help a lot in boosting the level of the HDL cholesterol while they also lower the LDL cholesterol level. Apart from this, aerobic exercises ensure the smooth functioning of your cardiovascular system. You’re also sure to be healthier and happy when you engage in the exercises.