8 Foods To Lower Cholesterol

8 Foods To Lower Cholesterol

Cholesterol is an important fat-like substance used to make hormones (such as vitamin D), build healthy cells, and digest food.  Dietary cholesterol, i.e. cholesterol from food, is found only in products of animal origin (ie meat, dairy milk, eggs, etc.). Dietary cholesterol is not necessary for your health because the liver makes all the cholesterol it needs on its own. So if you're vegan, don't worry! Traditionally, LDL cholesterol is referred to as "bad" cholesterol and HDL cholesterol is referred to as "good" cholesterol. A total cholesterol level of less than or equal to 200 mg/dl and an LDL level of less than or equal to 100 mg/dl is considered optimal. If you consume foods of animal origin, it is a good idea not to take in more than 300 mg of cholesterol per day.  In general, a total cholesterol level above 240 mg/dL is considered high. If you have high cholesterol or want to prevent its excessive increase, include the following foods in your diet. Apples contain flavonoids, which act as powerful antioxidants that appear to prevent "bad" cholesterol from building up in your bloodstream. 1. Avocados: Avocados are a great source of monounsaturated fat, a type of fat that can help raise "good" cholesterol while lowering "bad" cholesterol. In addition, avocados contain more beta-sitosterol (a vegetable fat) than any other fruit. The American Heart Association recommends that you get up to 15% of your daily calories from monounsaturated fats. 2. Beans: Beans and vegetables are excellent sources of soluble fiber. Eating a cup of any type of bean — especially kidney, navy, pinto, black, chickpea, or butter — can lower your cholesterol by up to 10% in 6 weeks. According to the FDA and the National Cancer Institute, adults should get 20 to 35 grams of fiber per day 3. Cinnamon: A study published in the Journal of Traditional and Complementary Medicine found that ½ to 1 teaspoon of cinnamon per day can significantly lower fast insulin and blood sugar levels in people with type 2 diabetes. It also lowers LDL ("bad" cholesterol) and total cholesterol.  Recently, garlic has received attention for its possible ability to lower cholesterol levels. 4. Grapes: Grapes contain flavonoids that help protect "bad" cholesterol from further damage and reduce blood clotting. The LDL-lowering effect of grapes comes from a compound, resveratrol, that grapes naturally produce and that normally resists mold. The darker the grape, the better! 5. Oats: Oats contain soluble fiber that lowers your LDL cholesterol. Five to 10 grams of soluble fiber per day lowers LDL cholesterol. Eating 1 ½ cups of cooked oatmeal provides 4.5 grams of fiber. 6. Salmon: The main health components of salmon include omega-3 fatty acids and protein. These components have a positive effect on the cardiovascular system. 7. Soy: The main health-promoting ingredients in soybeans are isoflavones and soluble fiber. 25-50 grams of soy per day is recommended to reduce cholesterol by 4 to 8%. 8. Walnuts: Walnuts can significantly lower blood cholesterol levels because they are rich in polyunsaturated (omega-3) fatty acids. Walnuts also keep blood vessels healthy and elastic. Almonds also seem to have the same effects, leading to improvement within four weeks.  In addition to eating these foods, there are other lifestyle changes you can make to manage your cholesterol. Adopting a regular exercise regime, not smoking, limiting animal fats, managing stress, and reducing alcohol consumption are some ideas. Cholesterol is not something to worry about, but something to be aware of