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The best foods that lower cholesterol

Written by hana

The solution to high cholesterol doesn’t always have to come from medication. Natural, lifestyle-based strategies have been helping people lower cholesterol levels for decades without the need for medication. Or maybe you’re already taking a cholesterol-lowering medication and want to make sure you’re eating right to help the medication work well.

Since dietary cholesterol comes from your diet, choosing the right foods is a tried and tested way to lower your levels. For example, one study showed that high-carb, high-fiber, low-fat, and low-cholesterol diets reduced cholesterol levels by 23%, which represented a 46% to 69% reduction in the risk of heart attack.

Making some improvements in your eating habits and being mindful of your fat intake can lead to a significant reduction in LDL, or the “bad” cholesterol that contributes to fat accumulation. However, you don’t have to become a full vegetarian or follow strict diet restrictions to get your cholesterol levels to healthy levels. The good news is that many healthy and tasty foods help lower cholesterol levels.

What are the best foods to lower cholesterol?

You may know that certain foods can raise your cholesterol, but did you know that some foods can lower it, too? The best place to start is with a well-balanced diet rich in heart-healthy fats and fiber.

Try to include these foods in your cholesterol-lowering diet whenever you can:

Oats

Oats are rich in a soluble fiber called beta-glucan, which has a cholesterol-lowering effect. A study that replaced standard white bread with oatmeal-based bread was the first to discover the ability of oats to lower cholesterol.

Nutritionists suggest that oats and oat-based products such as oat milk reduce LDL and total cholesterol without altering HDL cholesterol or triglyceride levels. You can also eat barley because it contains almost twice as much beta-glucan as oats.

Other foods that contain beta-glucans to lower cholesterol (per 100g) include:

  • Sorghum: 6.2 g
  • rye: 2.7 grams
  • Corn: 1.7 grams
  • Triticale: 1.2 grams
  • Wheat: 1.0 grams

Legumes and beans

Eating legumes and beans instead of high-fat animal protein provides heart-healthy soluble fiber and plant protein to lower LDL cholesterol.

Beans such as lentils, red beans, soybeans, and soybeans also help reduce blood sugar and insulin levels, which is beneficial for diabetics with high cholesterol.

vegetables

Colorful, low-calorie vegetables are good sources of soluble fiber. Leave the peel on vegetables such as pumpkin and carrot It increases fiber intake and helps reduce cholesterol absorption.

Some options are:

  • eggplant
  • Okra
  • cabbage
  • Football
  • cabbage
  • sweet potato

the fruit

Eating 1 to 2 cups of fruit such as berries daily can help reduce signs of inflammation. As a result, it helps lower cholesterol. Phenolic compounds found in apples, grapes, and berries have antioxidant effects to promote good cholesterol and healthy blood flow.

Studies also show that flavonoids such as anthocyanins found in raspberries, blueberries, and strawberries improve fat metabolism disorders, helping to regulate abnormal cholesterol levels.

Nuts

Nuts such as peanuts and walnuts contain antioxidants and anti-inflammatory compounds that prevent cholesterol from being absorbed in the intestine. They’re also good snack options when you’re trying to keep your HDL and LDL down.

Research shows that pistachios help raise HDL cholesterol while lowering LDL cholesterol. Choose unsalted, non-fried nuts for a snack.

fat fish

Eating fatty fish two or three times a week can lower cholesterol by providing LDL-lowering monounsaturated fats and inflammation-reducing omega-3 fatty acids. Additionally, oily or fatty fish such as tuna, mackerel, sardines, and salmon are healthier than red meat.

flaxseed

Flaxseeds pack a punch full of fiber, omega-3 fatty acids and lignans that can holistically reduce the risk of high cholesterol. Moreover, the phytosterols in flaxseeds can help reduce LDL cholesterol.

Olives and olive oil

Because they contain monounsaturated fatty acids, olives and olive oil are a staple of the Mediterranean diet. It is the fats that you need to eat to improve your total cholesterol level. In addition, the antioxidants found in olives and olive oil prevent the inflammatory process, which is a cholesterol-promoting risk factor.

All cereal

India is a nation of “white food” eaters, such as white rice, white bread, white pasta, and other foods made with white flour. However, this overly refined white flour is unhealthy. Instead, switch to whole grains such as whole wheat couscous and brown rice. quinoaAnd wild rice and kasha.

Tomato juice

Unsalted tomato juice is a cholesterol-lowering drink option. Tomatoes contain a compound called lycopene, which provides low-density lipoprotein-lowering ability. Moreover, the lycopene content increases when tomatoes are pressed into juice form.

HealthifyMe note

There is no single food that will help lower cholesterol. Therefore, focus on the nutritional quality of your overall diet. Eating a well-balanced diet rich in fruits, vegetables, beans, seeds, nuts, lean protein, and soy foods is good for your body in ways that go beyond lowering cholesterol.

Manage your cholesterol like a pro

It will be helpful to have comprehensive, real-time support when you are on your cholesterol-lowering journey. For example, a nutritionist can guide you toward healthy food choices and teach you about healthy eating habits while helping you enjoy the foods you eat.

At HealthifyMe, you can receive personalized, real-time advice from in-house nutritionists to keep your cholesterol levels in the healthy range. You will also have access to live chats with RIA, the interactive artificial intelligence that is constantly monitoring, analyzing and sharing insights for areas for improvement.

The new and improved version of HealthifyPRO 2.0 takes into account real-time glucose fluctuations in your body whenever there is activity or nutritional input. Over a few days, the dietitian finds out how a particular individual responds to certain foods.

For example, chicken salad, which appears to be a healthy food item, eaten at 2 am may cause blood sugar levels to spike, while a sandwich at noon may keep blood glucose levels stable. The point is, the body responds to food differently during different windows depending on activity levels.

Wearable CGM – HealthifyPRO’s BIOS 2.0 is an excellent record-keeper of your glucose levels. To simplify, fluctuation in glucose levels leads to metabolic imbalance and often comes with weight gain. So, if you haven’t been feeling very fit lately or have been gaining a few kilos, consider downloading the HealthifyMe app to assess your metabolic health.

You may need weight loss support. But, then, the Smart Plan provides easy at-home exercises to lose weight and reverse high cholesterol. But, while the Premium Plan and its services will advise you on the most effective and safest way to achieve your cholesterol goals, you must also work hard and be consistent.

conclusion

What you eat affects your cholesterol levels, as do your lifestyle habits and genetics. Switching to a cholesterol-lowering diet means including foods rich in fiber and antioxidants in your daily eating plan.

Food that contains the right food ingredients is a natural way to lower cholesterol. However, talk to a doctor or dietitian before drastically changing your diet.

HealthifyMe’s nutrition experts and fitness coaches create personalized nutrition with a specific focus on your needs to achieve maximum health benefits. HealthifyMe does all the tracking for you, whether it’s calories or cholesterol in your food.

Frequently asked questions (FAQs)

Q: What foods lower cholesterol instantly?

A: Remember that no food will “immediately” lower your cholesterol level. Focusing on fruits, vegetables, whole grains, monounsaturated fats, and beans helps lower cholesterol. Having plenty of animal protein sources raises cholesterol. Plant foods rich in soluble fiber, such as pinto beans, black beans, oatmeal, and berries are particularly helpful in lowering total cholesterol levels and LDL cholesterol levels. However, the effect of a healthy diet is not automatic. Instead, it is gradual and shows long term effects.

Q: What is the best drink to lower cholesterol?

A: Like foods, certain beverages can help lower cholesterol. Green tea, oatmeal drinks, tomato juice, blueberry juices, and soy milk offer cholesterol-improving benefits. Drinks containing sterols and stanols also help prevent cholesterol from being absorbed into the blood. However, pregnant or nursing women or children under the age of five should not drink any beverages with added sterols or stanols.

Q: Are bananas good for cholesterol?

A: Bananas contain fiber and potassium, which can reduce cholesterol and blood pressure. In addition, being a good source of soluble fibre, daily consumption of bananas marginally improves the lipid profile in hypercholesterolemia and type 2 diabetic patients.

Q: Does drinking water lower cholesterol?

A: Dehydration makes the blood acidic, which causes harmful cholesterol levels to build up. Water is calorie-free, helps you stay hydrated, and drinking plenty of water ensures an accurate measurement of cholesterol as you draw blood. While water does not directly lower cholesterol, hydration is still essential because of the many vital functions of water. Additionally, staying hydrated is good for your overall health because dehydration can be potentially dangerous.

Q: Does lemon water lower cholesterol?

A: The fiber and plant compounds found in lemons, such as flavonoids and vitamin C, can help lower some cholesterol risk factors. Taking citrus fiber extract daily can regulate total cholesterol levels in the blood. Depending on your preference, you can drink unsweetened lemon water in the morning or at any time during the day. However, store-bought lemonade often contains added sugar and artificial flavors. So, prepare fresh lemon water at home without any sugar to fully reap its benefits.

Q: Can lack of sleep affect your cholesterol?

A: Yes, sleep deprivation leads to risk factors for heart disease, including high cholesterol levels Higher levels of triglycerides. Getting too much sleep and too little sleep negatively affects lipid levels. For example, sleeping less than five hours leads to lower levels of HDL cholesterol in women.

Q: Is ginger good for cholesterol?

A: Ginger is a superfood that can help increase good cholesterol and reduce “bad” cholesterol. In addition, ginger may reduce inflammation, which is why some doctors believe it is beneficial for lowering high cholesterol. You can add ginger to many recipes, such as teas, soups, stews, sauces, and marinades. The best time to take ginger for cholesterol is in the morning. However, talk to your doctor before you start taking any new ginger-containing dietary supplements.

Q: Are eggs good for cholesterol?

A: Eggs are naturally high in cholesterol. However, eating eggs in moderation does not raise cholesterol levels like foods rich in saturated fats. Moreover, it also depends on how you prepare the eggs and how many eggs you take. Eating 1-2 eggs per day can be safe for a healthy adult with normal cholesterol levels. However, if your diet is already high in cholesterol, it is best to limit your egg intake.

Q: Is bread bad for cholesterol?

A: White bread, which contains refined grains and simple carbohydrates, may raise cholesterol levels. Whole wheat or wholegrain bread is a healthy choice because it is higher in fiber than other breads.

Q: Is cheese bad for cholesterol?

A: Cheese is rich in protein and calcium but also high in saturated fat and sodium. So, eating excessive cheese can lead to high cholesterol. Cottage cheese and fat-free cheeses are the best choices if you have cholesterol. Also, be sure to specify portion sizes.

Q: Is peanut butter good for cholesterol?

A: As long as peanut butter does not contain hydrogenated fats, it will not cause problems with your cholesterol levels. Moreover, the high amount of unsaturated fats in peanut butter may help reduce bad cholesterol levels. However, peanut butter is only healthy when eaten in the right amounts.

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hana

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