List of Foods that lower cholesterol
Cholesterol is a kind of lipid which is both produced by the body and taken from food. It doesn’t dissolve in water and hence moves throughout the human body via blood stream. It is used by the body for performing certain essential functions. The most known and important use of cholesterol in the body is its need for forming the layers beneath the cell membranes. These membranes are actually needed by the body and cells to control the inflow and outflow of materials from and in the cells. In the body the cholesterol is produced by the liver and is helpful in producing bile, vitamin D and certain essential hormones. The common food source of cholesterol are animal products.
Generally there are two main types of cholesterols known popularly: good cholesterol (HDL) and bad cholesterol (LDL). But there is another one known as the VLDLs. Though our body needs a limited amount of cholesterol as an essential element to perform certain important functions. And when this limit is exceeded or deprived then the body will face certain problems. Though the cases of low cholesterol are very less but cases of people having very high cholesterol levels with a condition called the hypercholesterolemia is common. So, we need to have knowledge of ways that can help to reduce the levels and resume us back to a healthy life.
There are a number of foods that may be included in a regular diet to help decrease LDL levels in the blood. Some of the products offer soluble fibre, which binds cholesterol and its precursors in the digestive tract and draws them out of the body before they enter circulation. Some provide polyunsaturated fats, which helps to decrease LDL cholesterol. Some also include plant sterols and stanols, which prevent cholesterol from being absorbed by the body. So, we’ve put up a list of foods that can help you decrease your cholesterol levels.
- Oats: Including oats in your diet helps to add 1-2 grams of soluble fibers in your diet with every meal. Addition of some fruits like banana and strawberries calls the level up and hence helps to provide the adequate amount needed for the purpose.
- Eggplants: This is a low calorie vegetable with lots of soluble fibre. Adding it to your diet will help lower the LDL.
- Soy: It is one of the most recommended edibles for the case. It helps a lot in serving the purpose. Studies show that consuming 25grams of soy protein in a day helps to lower the LDL by approximately 5% to 6 %.
- Citrus Fruits: Citrus fruits are a rich source of Vitamin C. Besides, they possess a good amount of pectin, which is a soluble fibre. Hence, their consumption helps in lowering the LDL early.
- Include whey protein supplements: Adding whey protein supplements to diet helps in a great way to lower the LDL levels and also blood pressure. The most common and easy source of whey protein is dairy products.
- Reduce/eliminate saturated and trans fats: Saturated fats are commonly found in red meat and contribute greatly in hiking the bad cholesterol levels in blood. And trans fats enhance the total cholesterol level a lot. Therefore, it is highly recommended to lower or remove these fats from your diet.
It can’t be detected easily from normal experiences if you have a high or low level of cholesterol. Hence, it is essential that you try to consult your doctor and get yourself tested regularly. Knowing the actual levels of cholesterol in the body, will help you to take controlling measures to lower your cholesterol levels at the early stages. This will also help you to stay within your healthy routine without much disturbance.
Cholesterol is essential for the proper working of the human body. But excess of anything is dangerous hence is for cholesterol. It can lead to a variety of ailments disturbing your normal healthy lifestyle. Hence, try to incorporate in your diet some of the above mentioned edibles to keep your cholesterol levels in control or lower them if in excess. Everything in limit is a boon, so try to maintain that limit and live a healthy and happy life.