Best Foods for Lowering Cholesterol
Cholesterol is produced by our liver and is used to make some hormones and vitamin D. The liver produces 1,000 milligrams alone. Imagine adding some more cholesterol with the food you eat. But it is hard to avoid cholesterol since practically everything you eat has cholesterol.
There are two types of cholesterol. What you should be trying to fight off is the ‘bad cholesterol’ or LDL which stands for low density lipoprotein. Now, some foods have high fiber content and good fatty acids which can reduce your cholesterol count.
1. Whole Grains and Oats
Whole grains and oats have a high content of soluble fiber which reduces LDL or low density lipoprotein. The soluble fiber minimizes the absorption of cholesterol into the bloodstream that is why in a study conducted about cholesterol, people who ate foods with high fiber had thinner carotid artery walls.
Fish contains what is called omega-3 fatty acids. This oil reduces your risk of developing blood clots or raising your blood pressure. You can find the highest levels of omega-3 fatty acids in mackerels, trouts, salmons, sardines and halibuts. What is more, fish have a special nutrient in them that you can never get anywhere else, even fish supplements.
3. Almonds and nuts
Besides the omega-3 fatty acids, another type of fatty acids reduces your cholesterol level. This is called the polyunsaturated fatty acids. These keep the blood vessels healthy. Nuts such as pistachios, walnuts and peanuts help reduce your risk for heart disease. As long as those nuts are not covered with salt or sugar. Try not to eat as much nuts as they have a high calorie count so a handful will do the job.
Oils such as olive oil, fish oil and flaxseed oil help you protect yourself from the risk of heart disease and can lower your blood pressure and avoid diabetes as well.
5. Pomegranate and Pomegranate juice
Studies have shown that pomegranate juice reduces plaque build up in artery walls and increases nitric oxide production which also reduces arterial plaque.
6. Avocados and Olives
Avocados and Olives are heart-healthy and they contain unsaturated fats which increase your levels of ‘good’ cholesterol. The fats present also protect you against heart diseases and diabetes.
Be sure to always watch your cholesterol level. We never know if we have consumed either the good cholesterol or the bad cholesterol that is why it will be very important to check in with your doctor once in a while.