Diet For Cholesterol Reduction – Easy And Effective Methods!

Cholesterol travels through the blood and it is necessary to build healthy cells. Cholesterol is commonly classified as High-density lipoprotein cholesterol and low-density lipoprotein cholesterol.

HDL is the good cholesterol that absorbs fatty substances from your blood and carries them back to the liver. On the other hand, LDL is harmful to your health. Increasing LDL cholesterol levels in the blood may lead you to more risk factors. To keep your LDL cholesterol, you should maintain a healthy lifestyle. 

How Can Diet Plans Lower Cholesterol Levels?

Diet is the backbone of leading a healthy life. When you consult a doctor regarding your health issues, most doctors would suggest tips to follow a healthy lifestyle including diet and physical activities. Diet is crucial for any transformation, especially when it comes to cholesterol.

Besides medicines, your daily routines like consuming food influence the cholesterol level in the body. Generally, the body needs some cholesterol for the proper functioning of the organs. But if you have too much fat content in your blood, it can stick to the walls of arteries and cause a high risk of heart disease and other health issues. Medications can help to maintain a balanced cholesterol level. But without a proper lifestyle, it is not possible to maintain healthy cholesterol.

Heart-healthy lifestyles are mandatory for avoiding lifelong diseases. Eating habits and disease are interrelated. Your food consumption will reflect in your body in one or another way. Cholesterol mainly comes under the changing food habits and lifestyles. Saturated fat and trans fat are the main reasons for cholesterol.

Excessive consumption of fat raises the bad cholesterol level. Saturated fat is mainly found in dairy products, some meats, processed foods, etc. trans fat is mainly found in fried food items, crackers, and stick margarine which is made up of hydrogenated oils and fats.

The best way to achieve a low-cholesterol diet is to avoid highly processed foods such as fried items and excessively fatty foods. There are many foods that help to reduce your cholesterol. Some foods may give you polyunsaturated fat and some others deliver soluble fiber etc. This article will give you some healthy foods which help to lower LDL cholesterol. 

Foods That Can Lower LDL Cholesterol

Oats

Oats are the best food to lower your cholesterol. Add oats to your breakfast and prepare cereal like cheerios. If you are planning to follow a diet to reduce cholesterol, oats should include in your daily intake. Oats can deliver 1 to 2 grams of soluble fiber. In addition, whole grains like barley and oat bran are beneficial to lower heart disease.

Beans 

Including beans in your daily diet helps to lower LDL cholesterol. A new review study from researchers in Canada suggests that beans are vital to maintaining balanced cholesterol in your body.

The research also found that it is more helpful to reduce LDL cholesterol levels in men’s bodies. men had high rates of cholesterol and they often follow a proper diet for cholesterol reduction. So the results are easily reflected when compared to women.

Try to displace saturated fats like cheese and red meat by eating a cup of beans on a daily basis. In order to reduce cholesterol, your heart-healthy diet should include high fiber and low saturated fats. It can reduce cholesterol levels by 5 to 10 percent in a day.

Nuts 

Nuts are rich in nutrients and proteins. A new study suggests that the benefits of eating nuts are linked to a lower risk of heart disease. Drink a cup of water along with that. It helps to absorb the fatty substances from your blood.

Recent research is proven that almonds and other tree nuts are the best food items that help to boost blood cholesterol. A diet supplemented with nuts is improving your HDL cholesterol. Nuts are high in calories and it produces an adequate amount of good cholesterol.

Avocados

Generally, avocados contain a certain amount of fat. But adding avocado to your diet can have multiple health benefits. It helps to increase high-density lipoprotein cholesterol.

Some of them argue that it doesn’t help to lower the low-density lipoprotein. while others disagree with this opinion and said that it also lowers the LDL cholesterol in the blood.

Fish And Omega-3 Fatty Acids

Fish and omega-3 fatty acids are the best part o your diet to reduce cholesterol. It helps to prevent triglycerides. Triglycerides are a type of bad fat that is found in the blood. Omega fatty acids are really helpful for heart health and some research finds that fish oil can control producing bad cholesterol in your blood.

Fish oil is mainly made of fat from oily fish, mackerel, and salmon. It is used as a supplement due to its omega-3 content. Fish oil boosts high-density lipoprotein or good cholesterol in the body.

Olive Oil

Olive oil is used for sauteing vegetables and sometimes it is mixed with salad. It often consumes directly for different health benefits. Olive oil is rich in monounsaturated fats. Therefore it helps to lower cholesterol.

Consuming 1 to 2 tablespoons of olive oil is considered perfect for maintaining cholesterol at a balanced level. You can consume olive oil by brushing it over meats or fish before it grills, use it as a substitute for butter in baking recipes, use it as an ingredient in dips, etc.

Foods With Added Plant Sterols Or Stanols

Plant sterols and stanols are a type of substance that is commonly found in vegetables, fruits, grains, etc. it helps to reduce LDL cholesterol. It absorbs the unwanted cholesterol from your blood. They are similar chemical structures to cholesterol, but it plays a vital role in reducing total cholesterol in your body.

The  National Cholesterol Education Program recommends that it is better to consume 2 to 3 grams of plant sterols and stanols each day for lowering cholesterol. In spite o this, lifestyle changes are equally attributed to controlling cholesterol. 

Soy 

Soy-based foods are good for your heart health. Normally soy-based foods contain less saturated fat which helps to reduce low-density lipoprotein cholesterol. It can consume as a substitute for animal-based products. If you have any doubt regarding the quantity of consuming this product, it’s better to take advice from a dietitian or doctor.

The foods mentioned above are the main source of proteins, nutrients, and vitamins. Including vegetables and fruits in your daily diet helps to increase good cholesterol and boost important cholesterol-lowering components.

Final Words

Lifestyle changes are also a significant factor in reducing cholesterol. Doing physical activities equally contributes to reducing cholesterol levels.  Proper exercise and meditations are essential for lowering low-density lipoprotein cholesterol.

Moderate level consumption of alcohol helps to increase high-density lipoprotein in the blood. Following a proper diet can resist cholesterol levels. Lead a healthy life to the fullest.