What You Need to Know About Delicious Food to Lower Cholesterol Level
Food to lower cholesterol diet is a good campaign to promote your healthy life today and for the future. We know that every day we are surrounded by foods that is rich on saturated and trans fat that is able to stimulate liver produces higher ‘bad’ LDL cholesterol and triglycerides. We can find those fats on processed foods, deep fried foods, junk food, and hydrogenated food components such as coconut oil. In the future, keeping a frequent habit to take those types of food may put our health in danger. Higher cholesterol, especially LDL level makes us vulnerable to suffer from cardiovascular-cholesterol-related disease such as atherosclerosis, heart attack, stroke, and many other.
Sources of Food to Lower Cholesterol
Something needs to be done to preserve our heart and balancing the cholesterol level in the body. Taking food to lower cholesterol level is a good option, because it is usually fiber and nutrition rich, and it is also good for people who are in weight loss or diet program. Hence, what are the good cholesterol foods? The following are some examples:
Whole grains, oatmeal, oat bran, and high soluble fiber foods
The fiber component is able to lower your LDL cholesterol level without reducing the HDL cholesterol level in the body. You can take 5 to 10 grams of the grains and fiber a day to lower as much as 5% of your LDL level. Two cups of oatmeal contains approximately 8 grams fiber. You can lower the portion and mix it with other foods low in cholesterol and fiber source, such as fruit to get the required amount of fiber and nutrition.
Omega 3 Fatty Acids
Fish is rich with Omega 3 Fatty Acids. Mackerel, herrings, halibut, sardines, albacore tuna, and salmon are example of Omega 3 fatty acids rich fishes as component of food to lower cholesterol. The component is able to reduce the blood pressure in the body as well as enhancing the blood clots process. Fish oil is also beneficial to lower your cholesterol level and enhancing the blood streams to lessen the possibility of sudden death due to heart attacks
Almond, walnut, soy, and other nuts
Nuts are not only rich in fiber, but it is also rich in phytonutrients and Vitamin E that performs as antioxidant in the body. It is also rich in the ‘good’ fat, namely the monounsaturated and polyunsaturated fats that is beneficial to lower the LDL cholesterol level. 1.5 ounces of nuts a day is enough to bring you the required nutrition of food to lower cholesterol as well as avoiding excessive fat since nuts also contains high calories.
Sterols or stanols fortified food
Sterols and stanols are healthy substances that are found in plants that are able to block the cholesterol absorption. Two grams of sterols or stanols in your food to lower cholesterol menu composition a day is able to help you lowering your LDL level in the body. The components are commonly fortified in orange juice, salad dressings, margarine spread, etc.
Other than that, fruits, vegetables, and olive oil are also the source of food in low cholesterol. Avocado is one of the delicious and tasty fruit that is very beneficial as part of your daily menu and food to lower cholesterol. Avocado is rich in beta sitosterol that is able to lower blood cholesterol in significant level. Avocado cholesterol contains is very low, due to its monounsaturated fat component. It is able to reduce your LDL and triglycerides level up to 17% and increase your HDL cholesterol level when you consistently eating avocado for a week.
There is remaining question about egg cholesterol, in which it is one of the beneficial sources of protein, yet, it is said to have high cholesterol as well. Basically, it is the egg yolk that contains high cholesterol level, as much as 213 mg per yolk. However, the albumin is protein rich and low cholesterol, hence it is able to be used as the food to lower cholesterol as well as menu for body building program.
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