Food That Help Lower Cholesterol
Are you struggling with high cholesterol and are looking for better food choices and could potentially help you reduce your LDL cholesterol?
You main goal should be focus your diet choices on whole grain fiber, protein, vegetables and fruits that are high fiber and antioxidants. Also includes healthy fats like olive oil which could help lower cholesterol in the blood.
Following is a breakdown of healthy food choices to help you lower cholesterol levels.
1. Whole grains and high fiber
Fiberous food is key to help you lower bad cholesterol (LDL). Think of it like like a sponge that absorbs cholesterol and drags it along as waste.
Suggested intake: 15 grams to 20 grams of soluble fiber per day taken sufficient to lower LDL. Soluble fiber is found in: bananas, green beans, barley, apples, prunes and pears. Oats contain beta glucans, which helps to remove bad cholesterol.
If you fiber intake is good, you should at make at least 2 daily trips to the toilette and your stool should be nice, soft and cylindrical shape …
For the best results, just take with oats instead of breakfast every day. Two glasses of milk along with three tablespoons of oatmeal every day can lower cholesterol levels.
2. Antioxidant-rich fruits contain vitamin A, C and E
Get Vitamin C: Sour Citrus fruits like mango, star fruit, oranges, strawberries and kiwi help to prevent adhesion of cholesterol in the blood vessels.
Get Vitamin A and E : Colored fruits and vegetables such as broccoli, tomatoes, peppers Bengal, pumpkin, potatoes, olives, avocados, papayas, apricots and leafy vegetables that are rich in antioxidants.
3. Legumes, almonds, walnuts, pistachios and protein
Research shows that nuts are definitely capable of lowering blood cholesterol levels. How? Well they contain fiber and unsaturated fatty acids which improve the health of your blood vessel walls.
Studies show pistachio nuts consumption at the rate of 40 to 50 grams is enough to provide benefits to the heart…
But be careful. Legumes can pack on plenty of calories. So keep the intake in check. Studies show pistachio nuts consumption at the rate of 40 to 50 grams is enough to provide benefits to the heart.
What about protein? Eating or drinking soy as much as 20 to 30 grams per day can also help reduce cholesterol levels. There is a large selection of soy-based foods such as tofu and tempeh.
4. Fish and fatty acid poly-unsaturated omega-3
Unsaturated fatty acids omega-3 contained in fish are a popular pharmaceutical supplement in Malaysia and worldwide. Omega-3 assists in lowering blood pressure, reduces the risk of blood clots and helps to lower cholesterol levels in the body.
Eating protein meals of fish at least two to three times a week. Among the types of fish that are high in unsaturated fatty acids are fish in the sea tuna, salmon, cencaru, sardines and bloating.
And to reduce calorie intake, try and make sure that the fish is either baked, grilled, pan-fried, cooked in soup or steamed.