How to reduce cholesterol with cholesterol reducing foods

You probably know that eating too much of foods that are high in saturated fats and trans fats can result in a high level of LDL cholesterol (Low-Density Lipoprotein Cholesterol) in the blood. The extra cholesterol would be deposited in plaques on the walls of blood vessels. Plaques would narrow and eventually block the opening of arteries, leading to hardening of the arteries (atherosclerosis) and increased risk of numerous health problems.

Instead of fats, it is recommended to substitute polyunsaturated and monounsaturated fatty acids to cut the threat of major cardiovascular problems like strokes and heart disease. You can select foods and vegetables to suit your cholesterol diet using Diet Kundali calorie calculator app. You can get more help by watching this video . Following cholesterol reducing foods can help to lower your LDL-C (Low-Density Lipoprotein Cholesterol).

Avocado - Avocados are a source of monounsaturated essential fatty acids, but they also have several other beneficial components, such as vitamins, minerals and fiber, which are good for your body. A research was done on 45 healthy overweight and obese people between the ages 21 to 70. They were given a regular American diet plan for two weeks before starting the cholesterol lowering diets. Then they followed either a low-fat diet without avocado, a moderate-fat diet plan without avocado or a moderate-fat diet with one avocado added every day. The moderate-fat diet plan group with avocado, saw their LDL level fell by 13.5 mg/dL after 5 weeks diet. A 13.5 mg/dL reduction in LDL cholesterol may be enough to keep people from going on cholesterol lowering medications. The added parts of the avocado might have given people in the avocado group an edge over the others, who were also on healthy diets.

Legumes - Well-known legumes and pulses such as beans, chickpeas, lentils, soybeans, black gram. Using legumes in place of refined grains (white flour and white rice) and meats for your daily meals. The fiber, nutrients and plant-based protein in legumes can help lower LDL. Eat at least ½ a cup a day. Don't cook them in excess fat or mix the lard into refried beans. Try gonig saltless since salt is hard on the heart. There are several dozen varieties of legumes out there, so do try them all. Have something different every meal.

Fish - Tuna, salmon and sardines have omega-3 polyunsaturated fatty acids which are best for blood pressure and cholesterol control. Current intakes of very long-chain omega-3 essential fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are relatively low in most individuals living in Western countries. Studies show that eating fatty fish regularly may prevent the development of high blood circulation pressure and low "good" cholesterol levels. It is proved that healthful fish fats can lower chronic inflammation, also it lowers the risk of stroke by 27%.

Oats & Millets - Refined grains are bad for your cholesterol amounts and waistline. Instead of eating bleached flour products, go for whole grains and millets in bread, pasta and for breakfast. The research is extensive and conclusive. Three servings a day time of wholegrains lead to a 20% reduced risk of cardiovascular disease. The even more whole grain servings you eat a time, the better. A bowl of oats upma may lower LDL cholesterol by 7%. Barley has much the same goodness.

Garlic - Researchers suggest using aged garlic supplements as an alternative. The recommend dose is 300 mg of garlic tablets or one or two cloves of raw garlic (crush and swallow in water). For a longer shelf life of natural garlic, put them in a dry place with room temperature and away from the sunlight. Garlic alone won't decrease your cholesterol as much as other foods but using it generously in your cooking will help do you good.

Fruits- Fruits contain both soluble and insoluble dietary fiber. Soluble fiber can be used as a food source for good bacteria in your large intestine and support regular bowel movements. It helps lower cholesterol levels, blood sugar levels and slows down production of natural cholesterol by your liver. Apples possess rich insoluble fiber, the other fruits like oranges, citrus fruits, guavas, berries and bale fruits likewise have rich fiber.

Vegetables - Soluble fiber plus offer a great array of nutrients and let you feel full longer and digest a lot slower. Since most are low in calories, they'll help you lose weight as well. Eating them raw, roasted, or streamed. Avoid frying them and don't ruin the health benefits with cheese, butter, and by adding tons of salt. Carrots, peas, green coffee beans, potatoes, and eggplants are excellent choices. Since green beans and peas are also legumes, you are getting twice the benefit.

Dark chocolate - The real dark stuff with at least 75% cocoa is the best. It will help lower your LDL and blood pressure, give yourself a great dessert (sprinkle dark chocolate shavings on fruits), and sooth your sweet tooth cravings.

By maintaining low LDL Cholesterol in your daily foods, you can keep heart disease away and avoid taking lipid-lowering medications such as for example statins. Keeping a healthy lifestyle with a Low LDL-C diet and plenty of exercise are the best weapons to fight cardiovascular problems and reduce the chances of getting fatal diseases. Eating foods with high polyunsaturated or monounsaturated fatty acids might help you to prevent from cardiovascular complications. It really is beneficially to note this Cholesterol reducing foods list and start your heart-healthy diets accordingly. Diet Kundali aims at sharing ideas for your perfect health. There is usually more tips and guidance on how to be on the right track to losing weight. Please watch the video right now. Looking forward for you to try and benefit from it.

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