Foods to Lower Cholesterol
The cholesterol in blood
comes from two main sources: the foods we eat and what we manufacture (liver
makes the cholesterol that our body needs). Cholesterol is a type of fat called
a lipid. The body uses it for many things, such as making new cells.
Cholesterol travels through the blood attached to a protein. This
package of cholesterol (a lipid) and protein is called a lipoprotein.
Lipoproteins are either high-density (HDL) or low-density (LDL), based
on how much protein and fat they have. LDL or "bad" cholesterol is
mostly fat with only a small amount of protein and can clog your arteries
around the heart which can put you at a risk for heart disease. HDL or
"good" cholesterol is more protein than fat and helps clear the bad
cholesterol from your blood so it does not clog your arteries. A high level of
HDL can protect you from a heart attack.
One of the best ways to lower cholesterol naturally is to make
certain dietary changes. Here is a list of the top natural foods to help
maintain a healthy cholesterol level in the body:
- Oatmeal and oat bran: Oatmeal and oat bran are rich in soluble fiber, a type of fiber which lowers the bad cholesterol (LDL) levels. Soluble fiber appears to reduce the absorption of cholesterol in your intestines. 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol. Eating 1 cup of cooked oatmeal provides around 4 grams of fiber. Other foods rich in soluble fiber that you can include in your diet are apples, kidney beans, pears, prunes and barley.
- Fish: Omega-3 fatty acids in fish greatly reduces the bad cholesterol and increase the good one. Omega-3 fatty acids also help the heart in other ways such as reducing blood pressure and the risk of blood clots. However, to maintain the heart-healthy benefits of fish, grill or bake it. Among the omega-3 rich fishes that you must include in your diet (at least two servings per week) are sardines, salmons, herring and mackerel. If you don't like fish, you can also get omega-3 fatty acids from foods like ground flaxseed or canola oil.
- Nuts: Nuts are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. They are also high in plant sterols and fat (monounsaturated and polyunsaturated fats), which have all been shown to lower the bad (LDL) cholesterol. Plant sterols or stanols are powerful substances naturally found in plant to have the ability to block cholesterol absorption. As nuts are high in calories, limit your intake to about 1.5 ounce or 42.5 grams a day. Eat nuts as a replacement of foods that are high in saturated fats such as meat products or cheese. For example, instead of using cheese or meat in your salad, add a handful of walnuts or almonds.
- Yogurt with live active cultures (probiotics): Several studies have shown that the probiotics Lactobacillus Acidophilus and Lactobacillus Reuteri actually help lower cholesterol. They work by preventing the reabsorption of cholesterol back in to the blood stream.
- Olive oil: Olive oil contains a mix of antioxidants that can lower your bad (LDL) cholesterol without affecting your good (HDL) cholesterol level. The Food and Drug Administration recommends using about 2 tablespoons (about 23 grams) of olive oil a day to get its heart-healthy benefits. Some research suggests that the cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants. To add olive oil to your diet, you can saute vegetables in it or mix it with vinegar as a salad dressing.
- Soya: Also known as replacement for meat, soy are rich in fiber, polyunsaturated fat, protein and various vitamins and minerals. It has been proven that soy products can trim down and lower bad cholesterol level and boost up good cholesterol. Among the soy products that you can try are soy milk, soy nuts, tofu, tempeh, miso and soy cheese.
- Beans: Beans are high in soluble fiber which help lower the bad cholesterol. Other foods high in soluble fiber include lentils, peas, and ground flaxseeds.
- Alcohol: Research has shown that moderate consumption (no more than one drink per day for women and two drinks per day for men) of alcohol can raise good (HDL) cholesterol. But consumption of as few as 3 to 5 alcoholic drinks per day is associated with adverse health effects, and heavy alcohol consumption may raise blood pressure, increase blood triglycerides, damage the liver and increase the risk of developing certain forms of cancer. A much safer bet for lowering cholesterol is increasing the fiber in your diet.
- Avocados: The monounsaturated fats in avocados have been found to lower bad (LDL) and raise good (HDL), especially in people with mildly elevated cholesterol. Slice avocadoes into sandwiches and salads or mash with garlic, lemon juice.
- Blueberries: Blueberries contain a powerful antioxidant called pterostilbene that may help lower bad (LDL) cholesterol.
- Flaxseed oil: Flaxseed oil can lower blood pressure in men with high cholesterol. In a three-month study of 59 middle-aged men, those who took daily flaxseed oil supplements (with eight grams of the omega-3 fats, alpha-linoleic acid) experienced significantly lower systolic and diastolic blood pressure.
Although several earlier studies have shown that garlic can be
effective in reducing "bad" cholesterol (LDL), the overall body of
evidence is inconclusive. A recent 2007 study appears to cast doubt on its
effect in lowering cholesterol. The researchers tested raw garlic and two
different garlic supplements on nearly 200 adults with moderately high levels
of LDL cholesterol. After six months, the patients showed no improvements in
their average cholesterol or other blood fats (lipids), no
matter what kind of garlic they had consumed. However, the study's results do
not demonstrate that garlic has no usefulness in the prevention of heart
diseases.
The bottom line then is to increase intake of vegetables and
fruits and thus increase the amount of fiber consumed, go easy on saturated
fats, avoid junk food, use fresh herbs, eat
fresh salads and drink fresh juices. Cholesterol levels will automatically
reduce.
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