Most people believe that a high level of cholesterol impacts older people only.
This usually causes most young adults to end up having poor eating habits and use youth as an excuse for loading up on cholesterol.
However, problems with cholesterol can affect anyone who neglects exercise and has a poor diet-young or old. It can cause strokes, coronary illness and eventual passing.
Researchers have found that eating correct foods can be a successful approach to counteracting the effects of high cholesterol problems.
Elevated cholesterol is a problem suffered among many individuals. This is due to a high rate of fast food consumption which is easily accessible and cheap.
Today cholesterol levels are higher than any other time in history. You need to include certain kinds of vegetables and foods in your diet which work to decrease high cholesterol, promote health and proper functioning of the body.
The foods listed below work to lower your cholesterol.
1.Beans and Lentils
These two legumes are high in fiber, a good share being the heart-healthy soluble type.
Beans and lentils are a great low-fat replacement for animal protein. The good thing about these foods is that they can be incorporated into several meal times like breakfast, lunch, dinner and as snacks.
Eating a cup of any kind of beans in a day like chickpea, pinto, navy, black or kidney beans can decrease cholesterol by as much as 10% in just 6 weeks.
Soluble fiber usually forms a gel in water which helps bind cholesterol and acids in your intestinal tract. This ends up preventing the re-absorption of harmful fat in the body.
This simple process explains why soluble fiber can lower cholesterol levels and with time eliminate the risk of heart disease.
Greasy fish like salmon is rich in omega-3 fatty acids EPA and DHA which protect against high cholesterol.
Salmon helps lower “bad” LDL (low-density lipoprotein) cholesterol and consequently raises “good” HDL (high-density lipoprotein) cholesterol.
This type of fish is considered an excellent source of protein with nutrients good for your heart and low in cholesterol and saturated fat.
It is recommended that you consume two servings of fish every week.
3. Monounsaturated Fats
Monounsaturated fats are a type of fat which help raise levels of HDL while lowering levels of LDL. A good example of a food rich in monounsaturated fats is avocados.
Avocados are rich in beta-sitosterol (a plant based fat). Beta-sitosterol is a beneficial fat because it decreases the amount of cholesterol your body absorbs from food.
So a combination of monounsaturated fat and beta-sitosterol makes the avocado one of the best cholesterol busters.
4.Grains and Oats
The first step toward decreasing levels of cholesterol in your body should be to watch what you start your day with.
Having a bowl of oatmeal for breakfast gives you about 1 to 2 grams of soluble fiber. This simple practice can help lower LDL by 5.3% in just 6 weeks.
The nutrient in oats is called beta-glucan, a substance that absorbs “bad” cholesterol.
Experts recommend you get cracking if you are looking for a snack that helps lower cholesterol. Nuts are rich in magnesium, vitamin E, copper and phytochemicals linked to heart health.
Walnuts are also rich in omega-3. If you consume nuts regularly, you are at a lower risk of heart disease and other illnesses. The healthy monounsaturated fats in nuts are good for your joints.
However, remember to practice moderation with nuts as they are high in calories.
6.Keep It As Natural As Possible
When it comes to buying produce, always make sure you go for something as organic as possible. Stock up on fruits like apples, grapefruit, pears and oranges. These are rich in soluble fiber.
Blackberries can lower LDL levels the best, but other berries which work well include sweet cherries, blueberries, red raspberries and strawberries.
Fresh berries can reduce LDL accumulation significantly thereby lowering risk of stroke, heart disease, arteriosclerosis and more.
These foods will help you decrease the high levels of cholesterol in your system. You don’t have to eat all of them at once.
You will need to come up with a proper meal plan, use these ingredients combined with exercise and other factors to achieve your goal. Say goodbye to high cholesterol.