Cholesterol is a substance that is found in the blood that is in charge of regulating functions such as the formation of bile acids and various other types of hormones.
Although it is necessary, if its presence in blood is above normal levels, it produces hypercholesterolemia, a risk factor for certain heart diseases. Therefore I have compiled list of top 7 must have foods to lower cholesterol and triglycerides levels over a period of time.
Experts point out that this disease can be avoided if you lead a healthy lifestyle, including sports, and a balanced diet, such as the Mediterranean diet.
In fact, one of the first indications that is usually given when a patient has high cholesterol is changing the diet. “The most effective foods to reduce blood cholesterol levels are those that have a high amount of soluble fiber and peptide because they bind to cholesterol in the intestine, favoring their elimination through stool.
The expert points out that in addition, foods should be rich in polyunsaturated fatty acids, must have stanols and sterols, which are plant compounds that prevent the absorption of cholesterol at the level of the intestine. “Finally, they must contain anthocyanins that favor a lower production of cholesterol in the body,” Although there is no single food that has all these characteristics in quantities that can alone reduce cholesterol, there is a wide variety of food that have some of the characteristics and therefore these natural foods should be consumed regularly
Here are the 7 must have foods to lower cholesterol
1) The avocado
Nine clinical studies have found that including avocado in the diet, especially those with hypercholesterolemia, promotes cholesterol reducing effects, It has the ability to decrease total cholesterol levels between 9 to 45 percent.
Although the reason is not very clear they are known to have a high fiber content, which decreases their absorption, and as they are very rich in polyunsaturated fatty acids it lowers LDL levels. On the other hand, avocado is the fruit that has more stanols and sterols than any other fruits, thereby favoring lower intestinal absorption of cholesterol. Consuming an avocado a day during the main meal can be a very effective tool to lower cholesterol.
2) Whole grains
Whole grains helps to regulate cholesterol. In fact, consumption of whole grains results in reduction of bad cholesterol levels up to 18 percent. The experts recommend oats as it is the most effective in combating LDL levels and after consuming it for six weeks you may expect significant reduction of LDL cholesterol.
Consuming about 70-100 grams of oatmeal every day, for example at breakfast, contributes 63 percent of the recommended daily dose of fiber, which greatly favors the reduction of cholesterol levels. In addition, other whole grains must be incorporated into the diet, such as whole-grain bread, pasta or rice.
3) Nuts
Nuts such as almonds, pistachios or Brazil nut and macadamia nut are the best regulator of cholesterol.
On the one hand, this tasty dry fruit, lowers LDL levels by 4 percent, while HDL cholesterol increases by 7 percent after four weeks of taking it in the diet. Daily consumption of a handful (about 40 grams) of roasted nuts without salt is recommended, especially during breakfast.[quads id=”1″]
4) Legumes
Legumes are very rich in fiber which results decrease in the absorption of LDL cholesterol. Lentils in addition to reducing LDL increases the HDL which is very beneficial for heart health.
Other legumes, such as peas, lower total cholesterol levels by 5 percent and LDL by 8. However, soybeans are the legume that most lowers the cholesterol levels. Its consumption is mainly in the form of bean or as a by-product (milk or tofu). It has the ability to lower total cholesterol by 11 percent and LDL by 5 to 25 percent, which together with its ability to raise HDL levels very positively favors heart health.
Experts explain that the general recommendation is to ingest at least between 11 and 50 grams of legumes such as soy, peas or lentils (which provide 60 percent of the daily dose
5) Green Vegetables
Green leafy vegetables, such as spinach, reduce cholesterol levels, especially when the diet is very high in fat, as they favor a greater elimination of cholesterol in the stool.
On the other hand, these vegetables contain a high percentage of stanols and sterols which also causes a lower intestinal absorption of cholesterol. Other vegetables, such as broccoli, have a very beneficial effect for hypercholesterolemics, among other things because of their high fiber levels.
6) Natural inhibitors of HMG-CoA
The production of cholesterol in our body depends on the activity of an enzyme called HMG-CoA. Foods rich in long-chain polyunsaturated fatty acids, also called omega-3s, promotes Good cholesterol and flushes out bad cholesterol.
Some foods are very rich in omega-3 they include Flax Seeds, chia, spinach, radish, sprouted alfalfa; some leguminous vegetables and of course the oils of seeds or nuts.
Other inhibitors of the enzyme that is responsible for the production of cholesterol are lycopenes, or a series of chemical compounds that are part of some foods like guava, watermelon, tomato (especially sun-dried tomato) or grapefruit. These reduce cholesterol levels by around 10 percent. Therefore, the recommended amount of lycopene is between 25 and 35 milligrams per day (one hundred grams of dried tomatoes, for example, contain 45 milligrams).
7) Foods rich in anthocyanins
Vegetables and other products of plant origin contain a high concentration of certain pigments called anthocyanins, which give coloring’s from red to orange and from blue to purple.
The interesting thing is that some studies have observed that incorporating anthocyanins has the capacity to decrease LDL cholesterol levels between 16 and 25 percent in individuals with hypercholesterolemia and this effect is only specific in these individuals.
In other words, the body in the presence of anthocyanins produces less cholesterol. Some foods that contain these compounds are raspberries, blackberries, blueberries, cherries or eggplant skin. Hypercholesterolemics should consume about 100 grams per day of foods rich in anthocyanins.
While this article shows you exactly the fruits and veggies that helps reduce cholesterol, it’s important that you change your lifestyle by adopting Balanced diet, Zero oil food and exercise (Recommended for reversing heart disease).
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