High cholesterol may lead to risk of heart and cardiovascular diseases. It’s easy to eat whatever you want and this causes to increasing level of cholesterol in the body.But, it’s difficult to lower the cholesterol with the food habits you have!
Cholesterol is a form of fat present in the body which helps the cells to function properly. They are two types of cholesterol LDL and HDL.
LDL is bad cholesterol which raises heart disease, heart attack and stroke.HDL is good cholesterol which lowers the heart disease, heart attack and stroke.
Here are some of the suggestions to reduce the cholesterol levels through a particular diet and exercise.
If you have been through proper diet it’s good news for you, if not follow these food:
1 Oats
Oats contains soluble fiber which reduces low density lipoprotein which is bad cholesterol. Soluble fiber reduces the absorption of cholesterol in blood stream.
Switching up your breakfast with two servings of oats can reduce the bad cholesterol. Daily consuming 5-10 grams of consuming soluble fiber helps in good results.
2 Green Tea
It is a well known fact that green tea helps in losing weight, lowering cholesterol and fighting depression. Researchers shows that drinking 4-5 cups of tea a day has impact on blood cholesterol levels and lowers the bad cholesterol while leaving your good cholesterol.
3 Beans
Beans hold the richest source of soluble fiber, each cup provides 5 grams of potent cholesterol lowering agent, 1/2 cup of cooked beans hold nearly twice of soluble fiber compared with oats.The key to healthy heart is healthy food which is abundant in fiber and which has been shown to slow the amount of absorption of cholesterol.
4 Fatty Fish
Fatty fish contains omega 3 fatty acids which helps us to reduce in blood pressure and risk of developing blood clots. This also helps in lowering cholesterol.
The people who are suffering with heart attacks are suggested to eat fish and more omega 3 fatty acids containing foods. Fishes like salmon, mackerel and herring are rich in omega 3 fatty acids.
5 Nuts
Nuts are one of the good source for reducing cholesterol and also good for heart. These are high in calories and rich in potassium, magnesium, unsaturated fats and natural plant sterols.Consuming 30- 35 grams of nuts a day may result in reducing an average of 5% of cholesterol.
6 Avocados
Avocados are rich in mono saturated fatty acid which helps in maintaining heart healthy.It helps in improving HDL levels and lowering LDL in people who are overweight.
7 Red Wine
Red wine is rich in saponins a plant compound that has a positive effect on reduction of cholesterol, a glass of red wine per day may be cardio productive. So a glass of wine every evening keeps us healthy.
8 Olive Oil
Olive oil contains powerful mix of anti-oxidants which results in lower LDL or bad cholesterol. It is also rich in mono saturated fat which keeps our heart healthy and always a good choice for healthy cooking.
9 Eliminate Trans Fats
Trans fat affects the cholesterol by increasing bad cholesterol which leads us to heart attacks. This can be found in commercial products and fried foods.
Even a small amount of Trans fat may lead to the heart problems. Be careful while buying commercial products read the label before taking it.
10 Fruits and Vegetables
Fruits and vegetables are rich in powerful anti oxidants to neutralize free radicals. These anti oxidants fights with cellular aging and also prevents bad cholesterol from clogging our arteries.