Know These Cholesterol Lowering Foods

Cholesterol is a wax like thick fat found in most cells of our body. Cholesterol is needed in our body to make hormones. But in excess it may cause fatal cardiovascular impacts. It is important to know these cholesterol lowering foods to ensure the cholesterol levels in the body are maintained within limits. Cholesterol depositions cause arterial blockages and stroke. Therefore cholesterol level in body must be checked in routine. Health and fitness basics must be followed to ensure no excess fat deposition in the body.

Our body produces the necessary cholesterol required for the functioning of cells. So cholesterol, increasing foods must not be consumed rather foods which lower cholesterol must necessarily be a part of diet everyday. Some cholesterol lowering foods are:

Cholesterol lowering foods

1Whole grains like oat, barley and brown rice

Oats give a good amount of soluble fiber so they must be the first meal of the day. It lowers bad cholesterol (LDL) level in our body. It helps to bind cholesterol in the intestine and prevents it from getting absorbed in the blood stream.

2Flax seeds

Flax seeds have omega 3 fatty acids, which lower cholesterol levels in our body. Ground flax seed is more quickly digested by our body so chose them. These wonderful little seeds can be added directly in food items like fruits, cereals or bread as they are bland in taste.

3Nuts

Nuts are rich in proteins, fiber and unsaturated fats. They are heart healthy and they lower the cholesterol levels. Nuts also offer good nutrition, which nourished heart health.

4Beans

Beans are rich in soluble fiber so it helps prevent cholesterol deposition. They are also great for weight loss and fitness. They take time to digest so they make you feel fuller for longer. Beans are the most versatile food, not only in the shapes and colors they are found in, but also the nutrition they offer.

5Garlic

Garlic is known as ‘the stinking rose’ for the amazing benefits it offers. It has very low saturated fat and is known to prevent deposition of cholesterol. In addition to that garlic also helps in developing immunity in our body

6Fish

“Fatty fish” are rich source of omega 3 fatty acids, which are good fat and help prevent cholesterol deposition. Oily fish like salmon, tuna and trout help in lowering triglycerides. This reduces the arterial plaque and helps preventing stroke.

7Fruits with rich citrus contents

Citrus fruits are rich in soluble fiber called pectin which lowers bad cholesterol levels in the body. They accumulate the cholesterol in the stomach itself before they pass to the blood stream. Citrus fruits also help in developing immunity in the body. It is recommended to include citrus in diet to heal wounds quickly fruits like oranges, berry, lemon and grapes are rich in citrus.

8Soy milk and soy based products

Soy has low saturated fat contents thus it helps in maintaining cholesterol levels in body. Tofu and soy milk also keep you fuller for long so help in weight balance. They are reasonably priced so serve as best substitute for expensive proteins.

9Cabbage, carrots and Avocado

Cabbage and avocado are rich in anti-oxidants thus they lower blood cholesterol levels by neutralizing free radicals.

10Fenugreek seeds

Fenugreek lowers cholesterol levels and also blood sugar levels.

11Celery

Celery is a rich anti-oxidant that lowers the bad cholesterol levels in our body.

12Cinnamon

Cinnamon is loaded with polyphenols which are powerful anti-oxidants. It also reduces total cholesterol levels in our body.

13Green tea

Green tea has highest polyphenol contents. They also increase anti-oxidant capacity of blood. Thus reducing total blood cholesterol levels.

[Also read: Oolong tea health benefits]

14Ginger

Ginger is known to improve blood circulation. Thus preventing arterial blockages. They also prevent bad cholesterol deposition in the body.

15Apple Cider Vinegar

Apple cider vinegar when consumed with water lowers bad cholesterol and increases good cholesterol levels in blood. It also has relatively low calories and help fighting diabetes. It contains anti-oxidants which help contain cholesterol levels. It also reduces blood pressure and kills bacteria

How to include these cholesterol lowering foods in your diet

• Substitute enriched flour with whole grain flour for your daily meals
• Have brown rice in place of white rice
• Have oats and barley in breakfast loaded with blackberry and strawberry
• Add apple cider vinegar in place of ranch or cheese for salad dressing
• Drink more of green tea than caffeinated drinks
• Cinnamon and Garlic can be added for taste in the food
• Fenugreek powder and ginger can be added to green tea flavored with honey
• Flax seeds can be sprinkled on bread, fruits and oatmeal
• Substitute cottage cheese and ricotta cheese with tofu
• Fish oil capsules can be consumed by Vegans
• Nuts and baked beans can be taken during mid-meal hunger pangs

Cholesterol levels must be contained in our body as they are fatal. It is better to take preventive measure to prevent cholesterol from depositing in the arterial passage. The above compilation on ‘know these cholesterol lowering foods’ is based on the readings and experiences shared by our network.

Do consult your health care provider for allergies. Get your blood cholesterol levels checked at your annuals with family doctor. Stay happy and heart healthy!

Minu Manisha