I understand how it feels like when you suffer high cholesterol. You look for different ways to lower it but forget the most important thing – your diet of course. There are some best foods to lower cholesterol. If you are just wondering what they are then read the below section.
Top 6 Foods To Lower Cholesterol
Don’t panic if you have high cholesterol because it is something that everyone has. Such few changes in your lifestyle are adequate to lower it down at the right time. In fact, you will be fit and fine soon. Right food and good exercise session is something I would recommend during high cholesterol times.
High cholesterol level is one of the key factors in developing harmful heart diseases that claims 3 times excess lives when compared to breast cancer & 2 times when compared to lung cancer. However, the great news is – lowering the cholesterol level is one of the biggest things you can actually do to trim down your risk. High cholesterol level is one of the main reasons for heart strokes and attack. Hence, protecting yourself is your responsibility. You don’t have to do much for this. Just few lifestyle changes will do the trick.
Oranges are one of the best foods to lower cholesterol. This fruit that is very common worldwide and contains a nutrient called pectin. Just like other kinds of fiber (soluble), pectin forms gooey mass inside your stomach, which easily traps cholesterol & carries out of the body prior it’s absorbed to your bloodstream. A medium sized orange is what you need to have every day. This will supplement around 2 grams to 3 grams of fiber (soluble along with some beneficial nutrients like vitamin C, potassium and folate.
2. Beans & Lentils
When it comes to the food to lower cholesterol, beans & lentils are something you require consuming. They are extremely rich in soluble fiber. They are otherwise known as low-fat replacement. Opt for green beans and fresh lentils rather than animal proteins, which is mostly full of bad fat or saturated fat.
Here is an ingredient you perhaps know already. However, you might not be aware of its conventional forms & uses of this fiber-rich grain – Oats. Even though oatmeal is a clear champion, oat flour can be yet another flexible option. In case, you cannot find in places you usually shop, consider making your own simply by pulverizing the rolled oats into your food processor. The oat flour can substitute to ½ of all-purpose flour onto most pancakes and muffins.
4. Green Tea
Yet another great ingredient in the list of best foods to lower cholesterol is none other than Green Tea. Fire up that water kettle of yours because a new study says that green tea significantly reduces high LDL cholesterol level massively.
5. Pistachio Nuts
I personally love eating pistachio nuts and was extremely thrilled after researching about the 2008 research. It claimed that taking 1 or 2 handfuls (that is 1.5 – 3 ounces) in a day for 4 weeks considerably reduces LDL cholesterol. In addition, these tiny powerhouses are great phytosterols sources, which is a natural compound. They are even high in monounsaturated or good fat (very good for your heart).
6. Oil Spray
Since losing your weight is one of the ideal ways to lower down LDL cholesterol (or bad) & boosting up your HDL cholesterol (or good), it is very important to cut calories. Now, one surefire trick to cut is by using oil spray rather than butter / bottled oils while cooking.