Some of the best cholesterol reducing foods includes fish, oatmeal, green leafy vegetables, apples, oranges, nuts etc. These foods are packed with antioxidants, fiber and other necessary compounds that help in lowering the bad cholesterol level in the body.
For proper functioning of the heart and cell membrane our body naturally produces lipid fat called cholesterol. There are two types in it, one which is good for health and other can lead various health related ailments. Consuming excess of bad cholesterol can make your life fall in danger because high cholesterol levels are directly linked to increase in strokes and heart problems. Hence to reduce the risk of high levels of this lipid fat you need to know about some of the best cholesterol reducing foods to live a long and healthy life.
Apples, grapes, strawberries and citrus fruits.
The fruits which are described above contain a soluble fiber named pectin which is responsible for lowering the levels of cholesterol. Apples and strawberries have antioxidants and various vitamins in them which can help you fix this problem. The American Journal of Clinical nutrition had published a research that drinking a glass of orange juice can reduce the LDL (bad cholesterol) and help in maintain its proper level in the body. This high content of vitamin C, flavonoids and foliate in oranges naturally decreases the bad cholesterol in the body.
You can include oatmeal in your breakfast and it is one of the best cholesterol reducing food. Oatmeal has lots of soluble fiber in it and this fiber catches the cholesterol and removes it out through waste. To make your oatmeal little more powerful you can add nuts and fruits to it. Hence oatmeal breakfast is recommended by many experts because of its quality that absorbs the bad cholesterol and helps a person to stay healthy and fit.
Lycopene rich foods like tomatoes, watermelons, papaya etc. are well known for their ability to cut down cholesterol from the body. Apart from lycopene, tomatoes also have lots of antioxidants. Although this topic is debatable but many studies have shown that lycopene decreases up to 10-17% of total bad fats from the body. Many nutritionist recommend fat people to include tomato in diet and thus it is one of the best fat removal food.
Green leafy vegetables
It is said that green leafy vegetables like spinach, kale, cabbage etc. are packed with lots of fibers. What these fibers do is they take the form of a gel and all the bad cholesterol gets stick to them. Finally they are removed from the body in form of waste. Hence eat green leafy vegetables cooked in less oil.
Almonds, walnuts, pistachios, hazelnuts etc. are best in controlling the amount of bad cholesterol and triglycerides in body. Don’t over eat nuts, it is better to have few every day. These nuts also contain fibers that help in eliminating the unwanted cholesterol, keeping you and your heart in the best condition. Apart from the fibers they are also rich in antioxidants, good fats, vitamins and other nourishing compounds. Also walnuts have omega-3 fatty acids that can help you to lower the fat level in the blood stream.
Many ancient Indian remedies involve the use of garlic and honey in leveling the bad cholesterol in body. Antioxidant content in garlic is very high and this makes it a good food for reducing cholesterol. Studies have also shown that garlic can help in reducing bad fats from the body.
Fishes have omega-3 fatty acids and lots of protein that cuts the cholesterol from the body making you slimmer and healthier. Many doctors have advised people to have fish like salmon, mackerel and tuna at least once a week. Also fish oils are considered to be a great source of nutrition for our body. Don’t cook fish in oil, either bake or grill it. If oil is compulsory for your recipe then use olive oil. Having fish just once a week lowers the risk of stroke.
Many doctors and dietitians recommend cooking food in olive oil. This is because olive oil has antioxidants in it that help in lowering the bad LDH cholesterol. It is better to follow all the precautions to stay away from the problems related to high cholesterol. Extra-virgin olive oil is better than normal olive oil and cooking food in such oils can help reduce cholesterol levels by 10-20%.
Whether you are a tea lover or not include a cup of green tea in your daily life. This tea has antioxidants that reduces cholesterol levels and helps in preventing heart diseases. Having green tea protects our intestines from absorbing these LDL and thus it gets flushed out from the body in form of waste.