Cholesterol is essential for the normal functioning of the body. It is a fat that is produced by the liver. High level of cholesterol can cause heart disease, blood clot and stroke. Cholesterol can be easily lowered with diet. There are many types of cholesterol lowering foods which you can include in your daily diet.
15 Foods for Lowering Cholesterol
Walnuts and almonds help to lower cholesterol level. They are rich in polyunsaturated fatty acids and help to prevent heart disease. You should eat a handful of these nuts along with hazelnut, peanuts and pistachios.
Nuts are high in calorie so do not eat too much of them and avoid eating salted and fried nuts to keep the fat content low.
Oat bran and oat meal contains soluble fiber which help to break fats and lower cholesterol level. Soluble fiber decreases your LDL level and it maintains HDL level.
Rice is a cholesterol lowering food and can be eaten at least thrice a week. You should opt for brown rice instead of white as brown rice is unpolished and it is a high fiber food.
Switch to olive oil for lowering cholesterol level. Olive oil has anti oxidants which prevent heart ailments and formation of blood clots in the body. You can use olive oil to make vegetables or add it to your salad dressing and sandwich spread.
Green tea is anti oxidant, it contains thiamine which helps to lower cholesterol. Consuming more than two cups of green tea in a day can be harmful.
Plums contain high amounts of potassium, magnesium, vitamin C, A, B1 and B2. Plums are blood purifying and anti oxidant. Regular consumption of this delicious fruit can help to lower cholesterol and it regulates metabolism.
Grapes are a store house of vitamins, minerals and poly phenol antioxidants. Green or Red grapes help to maintain HDL (good cholesterol) level and lower the level of LDL.
Soya beans prevent blot clotting and fat deposits around the cells. Soy is rich in protein and low in fats, thus it helps to lower cholesterol level.
Soya beans can be consumed in various ways, such as, soya milk, soya granules, tofu and soya flour.
Flaxseed oil contains omega 3 fatty acids and it is beneficial for lowering cholesterol level. You can consume flaxseed oil by mixing it in your breads or vegetable preparations. Do not heat flaxseed oil as it may lose its beneficiary properties.
Pomegranate contains high amounts of poly phenol antioxidants. Pomegranate juice is more effective than the fruit for lowering cholesterol level.
Banana has high content of potassium, magnesium and minerals. It boosts energy level of people of all age groups. Unripe banana helps to lower cholesterol level. You can eat it in form of vegetable or cook it along with lentils.
Regular use of sweet lime in your diet helps to maintain healthy blood vessels. It removes fat deposits from the cells and help to lower cholesterol. It is a rich source of vitamin c, minerals, fiber and zinc.
The health benefits of garlic are immense and it is one of the best foods for lowering cholesterol. Garlic contains calcium, phosphorous, iron, thiamine, niacin, riboflavin and vitamin C. Regular use of garlic in diet helps to break up cholesterol in blood vessels and prevents hardening of arteries.
You can add garlic in vegetables, lentils and soups etc. or you can eat 2-3 garlic pods with water in morning to lower cholesterol level. To remove the unpleasant odor of garlic from your breath; chew a few coriander seeds after eating raw garlic.
Yogurt is probiotic; it has high content of vitamin B complex, protein, riboflavin and thiamine. It effectively helps to lower cholesterol level.
People suffering from high cholesterol should increase the intake of curd in their diet. It contains less fat and calories than milk.
Lentils and Legumes
Lentils and Legumes are available in different varieties and they are cooked in all parts of the world. Lentils contain high amounts of protein, vitamin C and B, folic acid, soluble and insoluble fibers etc. They contain the highest amounts of anti oxidants.
Whole pulses are more beneficial for lowering cholesterol as they contain complex carbohydrates which get assimilated in the blood easily. The amount of vitamins and minerals increases manifold in sprouted lentils and legumes. You must include two servings of any lentil or legume in your daily diet for lowering cholesterol level.
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