There is quite a bit of fat floating all through our bloodstream. Bringing about a few changes in the foods that we consume can lower cholesterol. Adding food that lowers LDL is the best way to achieve a low cholesterol diet.
Foods lower cholesterol in different ways. Some soluble fiber binds the cholesterol and its precursors in the digestive system and pulls them out of the body before they get into circulation. Some contain sterols and stanols that block the body from absorbing cholesterol. Then there are polyunsaturated fats which lower the LDL (Low density Lipoprotein).
Foods that help lower cholesterol naturally:
Nuts are packed with nutrients that aid in a healthy heart. Also having nuts like peanuts almonds walnuts and other nuts can slightly lower LDL.
Beans are the richest soluble fiber. The duration takes to get digested by the body is longer hence leaving us feeling full for longer after a meal. That’s a reason why it’s a useful food choice while trying to lose weight. The variety of beans from kidney beans to lentils, garbanzos, black-eyed peas makes it a very versatile food.
Oats are one of the easiest ways to lower cholesterol. It provides about 2 grams of soluble fiber. Including fruit is additional fiber in the meal. Oat bran, barley, and other whole grains help lower the risk of heart diseases. All through the soluble fiber, they deliver.
Soluble fiber-rich, low-calorie vegetables are eggplant and okra. Fruits rich in pectin a type of soluble fiber that lowers LDL is abundant in citrus, strawberries apples, and grapes. Vegetable oils like sunflower, safflower in place of butter, or any shortening when cooking helps reduce LDL. Sterols are extracts from plants that can absorb cholesterol from food. About 2 grams of this a day can help lower about 10% of the LDL cholesterol. They are available as supplements too. Consuming about 25 grams of soy protein a day can lower LDL by 5 to 6 percent. Soy foods like tofu or soy milk are considered a powerful way to lower cholesterol.
A diet that’s rich and heavy on fruits, vegetables, beans, and nuts is great for the body. It’s more than lowering cholesterol. Helps keep the arteries flexible, responsive, and the blood pressure in check. It’s good for mental and digestive health.
