Foods That Can Lower Cholesterol Levels
It is very well known that HDL levels often touted as good cholesterol increases and LDL (bad cholesterol) levels coincidentally decreases by exercising. But do you think food can lower cholesterol levels? Well, the answer is yes, food can lower cholesterol levels—LDL levels.
High fiber food.
Lentils (pulses and dal), brussels (cabbage), apple, berries, oatmeal, pears, peas, beans, figs, prunes, apricots are the best soluble fiber rich foods. Soluble fiber reduces the intestinal absorption of cholesterol. Research has shown that consuming 5 to 10 grams of soluble fiber everyday can reduce LDL cholesterol by 3 to 5 percent.
Omega-3 fatty acids.
Eating fish that contains omega-3 fatty acids have a higher HDL (good cholesterol). Moreover, eating fish can be heart healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots. In people who already had heart attacks omega-3 fatty acids can reduce the risk of sudden death. Walnuts also contain omega-3 fatty acids.
Almond, other nuts, and minerals.
Almonds and other nuts can reduce blood cholesterol. Research indicates that almonds have heart healthy benefits. Olive oil contains many minor ingredients that benefit your health. The best known of these include cholesterol-controlling phytosterols, protective antioxidants like carotene and vitamin E, and many minerals—magnesium, calcium, zinc, selenium, and potassium. Minerals are known to have several benefits and individual functions. For example, calcium builds bones and teeth, and helps in muscle contraction. Hundreds of other minor ingredients also exist.
Other changes to your diet.
Avoid eating trans-fats. For example, bakery products, and many food products contain trans-fats. Click here to know more about the ill effects of trans-fat.
Avoid smoking cigarettes. Cigarette smoking causes high cholesterol and heart diseases. Cigarette contains a host of toxins, including acrolein. Acrolein is easily absorbed through into the bloodstream through the lungs. It is thought to contribute to heart disease by affecting the way the body metabolizes cholesterol.
Last but not the least, it should be known that seventy five percent of the cholesterol is produced by your liver, which in turn is influenced by your insulin levels. Foods that increase your insulin levels will also contribute to high cholesterol levels. So, by optimizing insulin levels, you can also regulate your cholesterol levels.