Foods To Lower Cholesterol And Triglycerides – You may have heard that eating certain foods is bad for your health, as they raise the fat content in your body and increase your chances of having a heart attack, for example, fast foods. The same applies to foods that are good for you, for example, eating foods that lower cholesterol helps you maintain low-density lipoprotein (LDL) levels and lose weight.
Eating as little as 15g of soybean meal a day can help you lower cholesterol levels by up to 6%. Examples include soybeans, soymilk, and tofu. Other health benefits of soyfoods include being a source of Omega-3s, fiber, and protein.
Foods To Lower Cholesterol And Triglycerides
Foods that lower cholesterol are not limited to just main meals, they can also include breakfast. Oatmeal is a healthy way to start the day. A bowl of oatmeal gives you 2 grams of fiber and lowers your LDL levels. To spice up the combination, you can add some fruit to the oatmeal and increase the fiber levels by at least 1 gram.
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Plant sterols or stanols are generally found in vegetable oils, whole grains, seeds, fruits, nuts, and vegetables. There are also prescription medications for plant sterols and stanols, as some people cannot get enough of the nutrients from natural sources. Typically, consuming 1.5 to 2.5 g of plant sterols or stanols reduces cholesterol by 7 to 10%.
Beans and peas are high in fiber and take longer to digest. As a result, you end up feeling full for extended periods. This effect makes beans the perfect food for people trying to lose weight because it prevents them from eating all the time. A bowl of cooked beans and peas lowers LDL levels by up to 5%.
Foods that lower cholesterol also include fruits and vegetables. Any fruit or vegetable you eat is low in saturated fat, which helps keep your LDL levels at the prescribed minimum. Also, fruits and vegetables contain fiber that prevents the digestive tract from absorbing cholesterol.
When it comes to cholesterol-lowering foods, there is a special group of fruits that includes apples, citrus fruits, grapes, and strawberries. These fruits contain pectin, which is a special type of water-soluble fiber that holds cholesterol together in your stomach and prevents it from reaching your bloodstream and clogging your arteries.
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Eating almonds, peanuts, and walnuts contains high levels of unsaturated fat, fiber, vitamin E, potassium, magnesium, plant protein, and natural sterols, which help keep your heart healthy. Additionally, eating 2 ounces of walnuts reduces LDL levels by 5%.
Eggplant and okra contain large amounts of soluble fiber that prevents the body from absorbing LDL. Research has shown that regular consumption of eggplants can help reduce bad cholesterol levels by up to 30%. People with diabetes also use brinjal and okra to lower their blood sugar levels.
There are two ways that fish lowers LDL levels: First, it gets rid of saturated fats that raise LDL and produces omega-3 fats, which is a source of healthy cholesterol. Omega-3s also lower blood triglycerides and improve heart health.
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Avocado is a good source of monosaturated fats that help increase high-density lipoprotein (HDL) levels. HDL is a form of cholesterol that carries bad cholesterol away from the arteries and into the liver, where it is broken down chemically and released from the body.
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A low cholesterol diet requires you to be flexible, you don’t have to eat all of the above foods at once or stick to one food for the rest of your life. Try to mix the different foods and work with them daily.
The preferred low cholesterol diet contains high levels of fruits and vegetables and the occasional fish. Also, remember to follow the diet if you want it to be effective.
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Low Cholesterol Diet Plan For Beginners
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Try These Meal Kits For Low Cholesterol Diets
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Vegetarian Diet: 7 Day Meal Plan To Lower Your Cholesterol
Other uncategorized cookies are those that are being analyzed and have not yet been classified into a category. Having high levels of cholesterol, especially “bad” LDL, is linked to an increased risk of heart disease (
Legumes contain a lot of fiber, minerals and protein. Replacing some refined grains and processed meats in your diet with legumes may reduce your risk of heart disease.
A review of 26 randomized controlled studies showed that eating 1/2 cup (100 grams) of beans per day is effective in lowering “bad” LDL cholesterol by an average of 6.6 mg/dL, compared with not eating beans (
Summary Legumes such as beans, peas, and lentils can help lower “bad” LDL levels and are a good source of plant-based protein.
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They are a rich source of monounsaturated fat 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 one avocado a day lowered their LDL levels more than those who did not eat avocados (
An analysis of 10 studies found that substituting other fats for avocados was associated with lower levels of total cholesterol, LDL cholesterol, and triglycerides (7).
They are very high in monounsaturated fats. Walnuts are also rich in the plant-based variety of omega-3 fatty acids, a type of polyunsaturated fat associated with heart health (8).
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Almonds and other nuts are particularly high in L-arginine, an amino acid that helps the body produce nitric oxide. This, in turn, helps regulate blood pressure (8,
In addition, nuts provide phytosterols. These plant compounds are structurally similar to cholesterol and help lower cholesterol by blocking its absorption in the intestines.
Calcium, magnesium and potassium, which are also found in walnuts, can lower blood pressure and reduce the risk of heart disease.
In an analysis of 25 studies, eating 2 to 3 servings of walnuts per day lowered “bad” LDL cholesterol by an average of 10.2 mg/dL (
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Eating a daily serving of walnuts is linked to a 28% lower risk of fatal and non-fatal heart disease (8).
Summary Walnuts are high in cholesterol-lowering fat and fiber, as well as minerals linked to better heart health.
In a large 25-year study of adults, those who ate the most non-fried fish were less likely to develop metabolic syndrome, a group of symptoms that includes high blood pressure and low levels of “good” HDL (
In another large study of older adults, those who ate baked or grilled tuna or other fish at least once a week had a 27% lower risk of stroke (
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Keep in mind that the healthiest ways to cook fish are steamed or stewed. In fact, fried fish may increase your risk of heart disease and stroke (
Fish is an important part of the Mediterranean diet, which has been widely studied for its benefits for heart health.
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