6 Foods You Can Eat That Help In Reducing Cholesterol

Cholesterol is a steroid lipid (fat) found in the blood and is necessary for the proper functioning of cell membranes. Our bodies already manufacture all the cholesterol we need, so it is not necessary to consume more. But strictly avoiding all fats is not the answer because some foods like eggs contain good cholesterol which is healthy to eat. Basically, it’s all about moderation and balance eating a combination of nutrient-dense cholesterol reducing foods.

# OATS

Oatmeal is a perfect way to start your day and a healthy choice for breakfast. It is full of soluble fibre which reduces your low-density lipoprotein (LDL), the “bad” cholesterol. Soluble fibre actually reduces the absorption of cholesterol into your bloodstream.

It provides 0.75 grams of soluble fibre per serving. Researches have shown that two servings of oats daily can reduce cholesterol two to three percent beyond what is achieved with a low-fat diet alone.

# AVOCADO

A new study says, “an avocado a day, keeps cholesterol away.” Avocado is indeed high in fat but that is a great source of heart-healthy monounsaturated fat that may actually help to raise levels of HDL (‘good’ cholesterol) while lowering levels of LDL (‘bad’ cholesterol). It is also rich in vitamins, minerals, fibre, compounds (phytosterols) that block cholesterol absorption in the body and antioxidants (polyphenols) that can play a role in preventing deadly diseases like cancer, stroke, and heart disease. No doubt, the avocado is considered an extremely beneficial and healthy fruit. So try putting a few slices on your sandwich or add them to a salad.

# BEANS

Beans are rich in fibre (soluble fibre) and contain phytosterols, the plant form of cholesterol, which helps lower total cholesterol, LDL (bad) cholesterol and triglyceride (fat) levels in your blood.

Research studies have shown that just ½ cup of cooked beans a day for two months lowered cholesterol by 20 points. But along with beans, your diet must include specific cholesterol reducing foods too. You can try them in salads, soups, pasta, burritos, tacos, over rice or baked potatoes, as dips or spreads, even at breakfast.

# NUTS

It has been proven in researches that if you eat nuts regularly, you are less likely to have a heart attack or die from heart disease. Nuts are one of the best cholesterol reducing foods. They have lots of protein, fibre, healthy monounsaturated fats, vitamins, nutrients, and antioxidants. Nuts like almonds, pistachios and walnuts, contain high amounts of unsaturated fat or good fats which increase high-density lipoprotein (HDL) and decrease low-density lipoprotein (LDL) or bad cholesterol levels.

Sprinkle them on your salad or eat them as a snack. As nuts are high in calories, be sure to choose the low-salt option, and keep it to about 1.5 ounces (42.5 gm) a day.

# GREEN TEA

Green tea is a powerhouse of antioxidants. As it is made from unfermented leaves and is less processed, it imparts several numbers of health benefits through its consumption. It is a natural, drug-free way of lowering out of control cholesterol levels when consumed regularly.

The University of Maryland Medical Center recommends adding two to three cups of green tea to your daily diet. This amount contains about 240 to 320 mg of polyphenols that excrete cholesterol from the body. Green tea may also interact with some drugs, so it’s better to consult your doctor first if you are taking any medications.

# GARLIC

Garlic, in whatever form, is just a great way to help lower your cholesterol without causing any side effects. Sulphur compounds in it, act as antioxidants and prevent heart disease by scavenging free radicals causing damage to the arterial walls. Thus it helps in preventing blood clots, reducing blood pressure, and protecting against several infections.

About half a gram to a gram of garlic should be eaten every day to decrease cholesterol levels. It results in a reduction of about 20 mg/dL of triglyceride and cholesterol levels if taken regularly.