Exercise daily – Cholesterol is the body’s main substance to produce cells, vitamins, and other hormones. Still, excess cholesterol can be dangerous for the body. What Are The Foods That Can Lower Cholesterol? So, To find out let’s dive in.
Now the question is how your body generates cholesterol. Well, there are two main sources of cholesterol production. The most important part is the liver; your liver makes the cholesterol you need. The second main source is your diet, containing food from animals. For example, dairy products and meat are rich in cholesterol.
Why does Cholesterol matter?
Cholesterol is categorized into two major types, LDL(Low-Density Lipoprotein) cholesterol (bad) and HDL(High-Density Lipoprotein) cholesterol (good). Any decrease in good cholesterol, known as HDL, or increase in bad cholesterol, known as LDL, may contribute to a higher risk percentage.
Cholesterol travels in your body with the blood. As the cholesterol increases, so does the chances of risk. Elevated cholesterol adds to a higher gamble of cardiovascular illnesses, like heart illness and stroke. Cholesterol may also gather on the inner walls of arteries (that feed heart and brain).
Cholesterol can gather with other substances of the body and can stick to the inner walls of the arteries, making them thinner and narrower ( atherosclerosis); if a blood coagulation structures and blocks one of these narrow arteries, a heart failure or stroke can result.
How To Reduce Cholesterol Level?
EATING HEALTHY DIET
Diet is an important factor in cholesterol management, not only for cholesterol but diet is the main source to maintain or neglect a healthy lifestyle. But, some important points to carrying a healthy cholesterol routine are:
- Reduce saturated fats.
- Eliminate trans fats.
- Eat foods rich in omega-3 fatty acids.
- Increase soluble fiber.
- Add whey protein.
EXERCISE
Daily exercise is another important factor to manage your cholesterol. Exercise can boost the HDL(High-Density Lipoprotein) cholesterol which is good for the body. One should try to afford at least 20 minutes per day and 5 days per week. Some exercise activities to carry out are:
- Swimming
- Cycling
- Walking
QUIT SMOKING:
Quitting smoking helps to improve HDL cholesterol. In about 20 minutes of stopping, your heart rate and blood pressure recuperate from the cigarette-prompted spike. After three months of stopping, your blood course and lung capability start progressing. After a year of stopping, the risk of heart disease will reduce to half that of a smoker.
What Are The Foods That Can Lower Cholesterol?
Fatty fish:
Eating fish can lower LDL cholesterol. Eating fish restricts the intake of meat, a source of dietary cholesterol. Fish such as salmon and mackerel also deliver LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and help to prevent the onset of abnormal heart rhythms it also protects the heart.
Fiber Supplements:
An easy way to fight cholesterol is by increasing your fiber intake. Supplements are the most effortless way to fulfill the fiber need. Two teaspoons a day of psyllium and other bulk-forming laxatives, provide up to 4 grams of fiber.
Avocados:
These are rich source of monounsaturated fats and fiber. These nutrients help to reduce LDL and increase HDL. Many studies support the cholesterol-lowering effect of avocados.
Nuts:
Nuts are rich in monounsaturated fats. Moreover, they also contain omega-3 fatty acids, which are a good source for heart health. Almonds and different nuts are especially wealthy in L-arginine, an amino corrosive that assists your body with making nitric oxide. This, thus, directs the pulse.
Nuts also provide phytosterols. This compound has a structure like cholesterol and assists with confining the cholesterol retention in your digestive organs, bringing down LDL cholesterol.
Legumes:
Legumes are a plant food group that includes beans, peas, and lentils. They are also known as pulses. These contain a lot of fiber, protein, and minerals.
Bean, a kind of legume, is a very versatile food. It has a higher percentage of soluble fiber and is a little time-consuming to digest; more time in the stomach makes you feel full, helping to reduce body fat.
A result of 26 randomized control studies shows that eating 1/2 cup of legumes daily helps reduce LDL cholesterol by 6.6mg/di
Grains:
Many research said that whole grains lower the risk of heart disease. So we should keep the parts of the whole grain unscathed, which overall increases more vitamins, minerals, and fiber than refined grains.
Garlic:
It contains various powerful plant compounds, including allicin. Garlic has been used for centuries in the field of cooking and medicine. Studies recommend that garlic helps to lower blood pressure and also helps to reduce overall cholesterol and LDL.
Olive Oil:
An important factor contributing to a healthy Mediterranean diet is extra virgin olive oil.
A study was conducted in which adults at risk of heart disease were given 4 tablespoons of extra virgin olive oil every day and were examined. The results showed that adults going through this process had 30% fewer chances of heart disease than the people who followed a low-fat diet.
Olive oil is a rich wellspring of monounsaturated unsaturated fats that might be useful to raise “good” HDL and lower “bad” LDL cholesterol.
What Fruits Are Good For Cholesterol?
FRUITS:
Apples: Apples containing pectin(a type of fiber that helps reduce LDL) are a good source of cholesterol control. In human studies, consuming up to a few medium-sized apples brought about a lessening in complete cholesterol levels somewhere in the range of 5% and 13%.
Grapes: Grapes are rich in fiber, which makes them a good source of cholesterol control.
Strawberries: Strawberries are known for their high amount of antioxidants, but you may be shocked to hear that strawberries are also a good use to control cholesterol and triglycerides.
Citrus fruits: Citrus fruits contain many compounds that can assist with keeping your heart healthy. Their soluble fiber and flavonoids might assist with raising good HDL cholesterol and lowering bad LDL cholesterol and triglycerides.
EDM Recommended Products:
1. NOW Supplements, Cholesterol Pro™:
Description:
It is supplemented with Bergamonte™ and Plant Sterols. And it is perfect for reducing cholesterol levels. It contains 120 tablets. It is the perfect combination of two unique things and it is GMO-free and soy free.
Pros:
- It is vegan.
- It is also gluten-free.
- It is affordable.
Cons:
But, this product might not work for everyone.
2. Kyolic Aged Garlic Extract Formula 150:
Description:
These supplements are combined with vitamin E and fish oil that supports cardiovascular health. It is made from garlic extract. They are with the mission of good health.
Pros:
- It is non-GMO.
- It contains no scent.
Cons:
It is a little bit expensive.
3. Life Seasons – Choles-T – Natural Cholesterol Support Supplement:
Description:
It is a supplement that aids in heart and liver health and it also contains red yeast rice. This bottle contains 90 tablets. It also regulates triglyceride levels in our body.
Pros:
- It is affordable.
- It is gluten-free.
Cons:
It is not non-GMO which is not a good point.
Putting Together A Low Cholesterol Diet:
Adding a few food sources to reduce cholesterol in various ways ought to work better than zeroing in on a couple.
It means enlarging the variety of foods that you usually buy and getting used to new tastes and textures. More maintaining a healthy diet to control cholesterol is the safest way to deal with it. It dodges the gamble of muscle issues and side effects.
So, if you have any queries regarding this topic, you can ask us in the comment section below.
