Diet For Reducing Ldl Cholesterol – Cholesterol is often mentioned as something very dangerous. But did you know that your body actually needs cholesterol, and it’s not inherently bad?
Cholesterol is an essential component of healthy cells in your body. This is a waxy substance known as a lipid that travels through your body through your blood. Cholesterol helps form the cell membranes that protect the contents of every cell in your body. It is also used in the production of bile, which is important for digestion. In addition, your body requires cholesterol to produce vitamin D and certain hormones.
Diet For Reducing Ldl Cholesterol
Your liver produces the optimal amount of cholesterol your body needs for these functions. However, the foods you eat also contribute to the production of cholesterol. This means that depending on what you eat, you may have excess cholesterol in your body, which can cause health problems. Read on to learn more about how the food you eat affects cholesterol levels, the dangers of high cholesterol, and how to lower cholesterol through diet.
Superfoods That Lower Ldl Cholesterol
As you know, your body produces all the cholesterol it needs. When you eat a diet rich in foods that also increase cholesterol production, you are putting your health at risk. In general, meat, dairy, and foods high in saturated and trans fats can lead to high cholesterol levels.
When this happens, the amount of cholesterol passing through your bloodstream increases dramatically. Cholesterol can form deposits on the walls of your arteries, restricting blood flow. Over time, this contributes to high blood pressure. In some cases, these deposits can break away from the walls of the arteries and form a clot, resulting in a heart attack or stroke.
Although high cholesterol can be hereditary, in most cases it is poor lifestyle choices caused by a poor diet that lead to elevated cholesterol levels. Since it has no visible symptoms, the best way to catch high cholesterol is to get it checked regularly. If you have it, the first step to lowering cholesterol is to manage your diet.
Eating a bowl of oatmeal or chilled oat-based cereal like Cheerios for breakfast is a simple first step to lowering your cholesterol. Provides 1-2 grams of soluble fiber. Add a banana or strawberry for an extra half gram. Current dietary recommendations call for consuming 20 to 35 grams of fiber per day, of which at least 5 to 10 should be soluble fiber.
Lifestyle Changes To Improve Your Cholesterol
Whole grains such as barley and all other grains, including oats and oat bran, may reduce the risk of heart disease, mainly because of the soluble fiber they provide. These are some of the best foods to avoid cholesterol. Beans
Beans are especially rich in soluble fiber. It also takes longer for the body to process, extending the time you feel full and satiated after eating. Beans are useful as a food for those trying to lose weight. Beans are especially adaptable, as they range from navy beans and kidney beans to lentils, garbanzo beans, black-eyed peas, and more. There are a wide variety.
The soluble fiber in these two low-calorie vegetables is excellent. It is considered one of the foods that lowers cholesterol.
Stanols and sterols from plants stop the body from absorbing cholesterol from food. Businesses add them to everything from granola bars and margarine to chocolate and orange juice. They can also be purchased as an add-on. By consuming 2 grams of plant sterols or stanols each day, you can achieve 10% lower LDL cholesterol. These are considered cholesterol-lowering foods.
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Besides being an excellent source of plant-based protein, legumes help lower LDL or bad cholesterol levels. Add ½ cup of cooked legumes to your diet every day to reap this benefit. Because they contain a high amount of soluble fiber, legumes keep you fuller for longer.
You should add nuts to your cholesterol diet plan as they are rich in both fiber and healthy fats. More importantly, they help lower cholesterol (LDL or bad cholesterol) levels. To get the maximum benefit from nuts, eat them raw and without any added salt.
Consumption of dark chocolate and cocoa not only lowers bad or LDL cholesterol but also increases good or HDL cholesterol. In addition, studies have found that cocoa and dark chocolate stop the oxidation of bad cholesterol in your body. This is great because oxidation of LDL has been linked to heart disease.
You don’t have to eliminate fat from your cholesterol diet all together. In fact, consuming healthy fats such as extra virgin olive oil can help manage cholesterol. Rich in monounsaturated fatty acids, extra virgin olive oil is said to lower bad cholesterol and increase good cholesterol.
Best Cholesterol Lowering Foods
Now that you know about a few foods that lower cholesterol, take a look at a low cholesterol diet plan. Following a long-term plan is likely to produce measurable results.
Stir-fry brown rice with 1 bowl of spinach, corn, broccoli and tofu in your choice of sauce
To minimize cholesterol and cardiovascular disease risk, the AHA recommends reducing your intake of saturated and trans fats.
Limiting your consumption of the following choices high in saturated and trans fats can help lower your “bad” cholesterol levels. The following are some of the bad ones
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Remember that cholesterol can have serious consequences, from type 2 diabetes to a number of cardiovascular diseases. Therefore, if you have high cholesterol or are at risk of having it, it is important to see your doctor regularly. A doctor will not only be able to diagnose the condition, but also create a low cholesterol diet tailored to your specific needs.
Consider using Bajaj Finserv Health to find a specialist and stay one step ahead of high cholesterol. You can book appointments online or in person at your convenience, and even get discounts and deals from partner healthcare facilities.
Please note that this article is for informational purposes only and Bajaj Finserv Health Limited (“BFHL”) does not take any responsibility for the views/advice/information expressed/given by the writer/reviewer/founder. This article should not be taken as a substitute for any medical advice, diagnosis or treatment. Always consult your trusted physician/qualified health care professional to assess your medical condition. The above article has been reviewed by a qualified medical practitioner and BFHL is not responsible for any damages caused by any information or services provided by any third party. Having high cholesterol levels, especially “bad” LDL, is associated with an increased risk of heart disease (
Legumes contain a lot of fiber, minerals and protein. Replacing some refined grains and processed meats with legumes in your diet can reduce your risk of heart disease.
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A review of 26 randomized controlled trials found that eating 1/2 cup (100 grams) of legumes per day was effective in reducing “bad” LDL cholesterol by an average of 6.6 mg/dL compared with no legumes.
Summary Legumes, such as beans, peas, and lentils, can help lower “bad” LDL levels and are a good source of plant-based protein.
They are a rich source of monounsaturated fats and fiber—two nutrients that help lower “bad” LDL and raise “good” HDL cholesterol (5).
In one study, overweight and obese adults with high LDL cholesterol who ate an avocado daily reduced their LDL levels more than those who did not eat avocados.
The People’s Pharmacy
An analysis of 10 studies found that replacing avocado with other fats was associated with lower total cholesterol, LDL, and triglycerides (7).
They are very high in monounsaturated fats. Walnuts are also rich in plant-based omega-3 fatty acids, a type of polyunsaturated fat linked to heart health (8).
Almonds and other nuts are especially rich in L-arginine, an amino acid that helps your body create nitric oxide. This, in turn, helps regulate blood pressure (8,
Moreover, nuts provide phytosterols. These plant compounds are structurally similar to cholesterol and help lower cholesterol by blocking its absorption in your intestines.
What Is (and Isn’t) Included In A Low Cholesterol Diet
Calcium, magnesium, and potassium, also found in nuts, can lower blood pressure and reduce your risk of heart disease.
In an analysis of 25 studies, eating 2 to 3 servings of nuts per day reduced “bad” LDL cholesterol by an average of 10.2 mg/dL.
Eating nuts daily is associated with a 28% reduction in the risk of fatal and non-fatal heart disease (8).
Summary Nuts are rich in cholesterol-lowering fats and fiber, as well as heart-healthy minerals.
Top 14 Foods That Lower Cholesterol Naturally
In a large 25-year study of adults, those who ate the most unfried fish were the least likely to develop a cluster of symptoms that included metabolic syndrome, high blood pressure and low “good” HDL levels.
In another large study of older adults, those who ate tuna or other baked or boiled fish at least once a week had a 27% reduced risk of stroke.
Remember that the healthiest way to cook fish is to steam or bake it. In fact, fried fish may increase your risk of heart disease and stroke (
Fish is a staple of the Mediterranean diet, which has been widely studied for its heart health benefits (
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Some of the heart-protective benefits of fish may also come from certain peptides found in fish protein.
Summary Oily fish offer high levels of omega-3 fatty acids and are associated with a reduced risk of heart disease and stroke.
In fact, a review of 45 studies linked eating three servings of whole grains a day to a 20% lower risk of heart disease and stroke. The benefits were even greater when people ate larger portions—
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