10 Foods to Lower Your Cholesterol

  10 Foods to Lower Your Cholesterol

Cholesterol is an important fatty substance that is used to make hormones (such as vitamin D), build healthy cells and digest your food. Your body can get cholesterol from two different sources: your own body or the food you eat. Dietary cholesterol, ie food cholesterol, is found only in animal products (ie, meat, dairy products, eggs, etc.). Dietary cholesterol is not essential for your health because your liver makes all the cholesterol it needs. So, no need to worry if you are a wagon!

10 Foods to Lower Your Cholesterol

Traditionally, LDL cholesterol is called "bad" cholesterol and HDL cholesterol is called "good" cholesterol. The total cholesterol level is less than or equal to 200 mg / dL and the LDL level is less than or equal to 100 mg / dL. If you consume animal based foods, it is a good idea not to exceed 300 mg of cholesterol per day.

Sometimes cholesterol levels are so high that they can be a problem for your health. Cholesterol levels are usually higher than 240 mg / dL. High cholesterol can lead to the development of heart disease. If you have high cholesterol or just want to prevent it from getting too high, include the following foods in your menu.

1. Apple: Apple Pantone is a soluble fiber that helps remove cholesterol from your body! Apples contain flavonoids that act as powerful antioxidants that seem to prevent "bad" cholesterol from accumulating in your bloodstream.

2. Avocados: Avocados are a great source of monosaturated fats, a type of fat that can help reduce "bad" and raise "good" cholesterol. In addition, any other fruit in avocados. The American Heart Association recommends that you get 15% of your daily calories from monounsaturated fats.

3. Beans: Beans and vegetables are the best source of soluble fiber. Eating any type of bean in a day, especially kidney, navy, pinto, kali, gram, or butter beans can lower your cholesterol by less than 10% in 6 weeks. According to the FDA and the National Cancer Institute, adults should receive 20 to 35 grams of fiber per day. This can be done easily by adding beans to your daily diet.

10 Foods to Lower Your Cholesterol

4. Cinnamon: A study published in the Journal of Traditional and Complementary Medicine states that 1 - 1 teaspoon a day can significantly lower fasting insulin and blood sugar levels in people with type 2 diabetes. Is. It also lowers LDL ("bad" cholesterol) and total cholesterol levels.

Gar. Garlic: Garlic has been shown to prevent blood clots, lower blood pressure and prevent infections. Garlic has recently been shown to have the potential to lower cholesterol levels.

6. Grapes: Grapes contain flavanoids that help protect "bad" cholesterol from further damage and reduce blood clots. Grapes have a low LDL effect from a compound, resveratrol, that grapes produce naturally that are generally resistant to mold. The deeper the grape, the better!

7. Oats: Oatmeal contains soluble fiber, which lowers your LDL cholesterol. Five to 10 grams of soluble fiber a day lowers LDL cholesterol. Eating 1 cup of cooked oatmeal gives 4.5 grams of fiber.

10 Foods to Lower Your Cholesterol

8. Salmon: The main health components of salmon include omega-3 fatty acids and proteins. These ingredients give positive benefits to the cardiovascular system. The American Heart Association recommends that you eat at least two servings of fish per week, especially fatty fish (salmon, tuna, mackerel, sardines, anchovies and herring).

9. Soy: Soybeans are high in health-promoting ingredients such as ice flakes and soluble fiber. 25-50 grams of soy per day is recommended to reduce cholesterol by 4 to 8%.

10. Walnuts: Walnuts can significantly lower blood cholesterol because they are rich in polyunsaturated (omega 3) fatty acids. Walnuts also keep the blood vessels healthy and flexible. Almonds have the same effect, resulting in an improvement in four weeks. Cholesterol-lowering foods with a little less than 1/3 of a cup of walnuts a day can significantly lower LDL cholesterol.

In addition to eating these foods, there are other lifestyle changes that can help you manage your cholesterol levels. Adopting a regular exercise regime, not smoking, limiting animal fats, managing stress, and reducing alcohol are some of the ideas. Cholesterol is not something to be taken lightly, it is something to be taken seriously.