Foods to Lower Cholesterol
Cholesterol is a substance that is found in our bodies and its main function is to regulate the formation of bile acids or different types of hormones. It’s necessary to have cholesterol in the body, but if your blood level is higher than that considered normal, you may have a high risk of suffering from some forms of heart diseases.
Several studies have shown that in cases of high cholesterol, it’s beneficial to consume foods with high fiber content. Fiber binds cholesterol and helps to eliminate it. Also, polyunsaturated fatty acids and stanols or sterols, help to prevent the absorption of cholesterol. Next, we’ll share a more detailed list of foods that help to lower cholesterol.
Avocado
Different studies have shown that by including avocado in our diets, especially for those with hypercholesterolemia, favors the reduction of cholesterol. These levels can be reduced by up to 45 percent, including LDL cholesterol.
Avocado has a high content of fiber, polyunsaturated fatty acids and stanols, and sterols. The components, that we discussed above, all help to reduce cholesterol levels. Experts recommend eating an avocado every day to maintain acceptable cholesterol levels.
Nuts
One of the most extraordinary and surprising foods. Because, despite their high percentage of fats, they are able to regulate cholesterol levels in your body. Nuts include walnuts, pistachios or almonds.
Nuts are able to reduce the level of LDL (bad cholesterol), by up to four percent. They can also increase levels of HDL (good cholesterol) by up to seven percent. The recommended daily intake of nuts is about 1.41 ounces, as long as they don’t contain too much salt.
Whole grain cereals
Other foods that can reduce cholesterol levels are whole grains. Especially oats, which when included in the diet and consumed for a month and a half, can reduce the level of LDL.
Consume 4 ounces of oats every day. For example, at breakfast and with a glass of milk, oats can provide up to 65 percent of the recommended daily fiber. In addition to oats, we can include other cereals in the diet. These can include bread, pasta or rice; as long as they are whole grain.
Legumes also help to reduce cholesterol
It’s another food very rich in fiber, which favors the decrease of LDL. Additionally, it helps to increase HDL levels, something that is beneficial for our health. Peas can reduce LDL by up to eight percent, although soybeans are the legume that reduces levels the most.
We can consume legumes in both the bean form and as a by-product, such as tofu. Legumes can lower LDL levels by up to 25 percent, which greatly enhances heart health. Many experts recommend consuming about two ounces of legumes, at least three times a week, made up of soy, peas, and lentils.
In conclusion, as we’ve seen there is a varied amount of food that can help to decrease cholesterol levels in our bodies. In addition to those we have discussed, there are many others, such as vegetables, natural cholesterol inhibitors or foods rich in anthocyanins.
