11 Beneficial Foods That Reduce Bad Cholesterol and Increase the Good One
Good cholesterol levels are very important for the health of the body in order for the body to function accordingly. The liver is in charge of the production of cholesterol.
The condition manifested by extremely high levels of the fatty substance in the blood is called hyperlipidemia which can very much negatively influence the overall health.
The high cholesterol commonly does not display any symptoms, but quietly and surelyraises the chances of serious health issues.
The type of food you take in is of vital importance for the cholesterol levels as it can lower the cholesterol and as well as improve the composition of fats in the bloodstream. Therefore your diet should be consisted of healthy foods like whole grains, fresh vegetables and fruits, and good fats.
Some foods are more beneficial than others when cholesterol is concerned because they offer a good dose of soluble fiber. Fiber binds the precursors of cholesterol and cholesterol itself in the digestive system and eliminates them from the body before theyenter the circulation.
Other foods have in their content polyunsaturated fats which have the ability to reduce the bad cholesterol otherwise known as LDL.
11 Beneficial Foods That Reduce Cholesterol
Lentils and Beans
Both of them contain plenty of fiber, thus being part of the foods that are healthy for the heart. You can replace animal protein, which is packed with saturated fat, with lentils or beans.
This vegetable is packed with powerful antioxidants. We recommend the following salad: a combination of a kale salad and red cabbage with some garlic, and a small amount of orange juice and brown sugar.
Garlic reduces cholesterol and blood pressure, prevents blood clots,and protects against infections. As per newly conducted research, it prevents artery-clogging plaque and the early stage known as nanoplaque due to its abilityto prevent the cholesterol particles from sticking to the artery walls.
This vegetable has the power to reduce the blood pressure, plus it contains sulphides that decrease the chances of colon and stomach cancer. You can gain their benefits either cooked or raw.
Tomatoes have rich content of lycopene, which helps in the fight against the cholesterol accumulation on the artery walls. Have in mind that cooked tomatoes have higher level of lycopene.
Spinach is packed with lutein, a pigment with yellow color found in egg yolks and leafy vegetables.A recent research reveals that ½ cup of food high in lutein can protect against heart attack and aid the artery walls to deal with cholesterol invaders that lead to clogging.
Soy beans are loaded with iron, calcium,and vitamin B. They contain antioxidants that elevate HDL (good) cholesterol and reduce LDL (bad) cholesterol.
Avocado and Grapefruit
Both fruits have in their content glutathione, an antioxidant that can neutralize harmful free radicals.
Oranges are a well-known citrus fruit widely consumed all around the world. They contain pectin which traps the cholesterol and eliminates it from the body. 1 orange of a medium size contains 2 – 3 grams of vitamin C, folate, soluble fiber, and potassium.
Blueberries are loaded with antioxidants which help in the fight against cellular aging. You can also consume other berries like strawberries, raspberries, and cranberries.
This fruit contains quercetin, a compound that prevents bad cholesterol or LDL from clogging the arteries.
A combination of foods that are capable of lowering bad cholesterol is much better than consuming one particular food.
In order to lower your cholesterol you need to include into your diet a lot of vegetables and fruits, and avoid the intake of highly refined whole grains.
Low cholesterol diet means that you should widen the choice of foods and get used to new flavors and textures.