You may have heard that eating certain foods is bad for your health , as they increase the cholesterol content in your body and increase your chances of having a heart attack, for example, fast foods. The same goes for foods that are good for you, for example, eating foods that lowers cholesterol helps you maintain low-density lipoprotein (LDL) levels and reduce weight .
Below 10 Main Foods That Reduce Cholesterol Quickly:
1. Soy Foods:
Eating as little as 15 g of soy flour a day can help you reduce cholesterol levels by up to 6%. Examples include soy beans, soy milk and tofu. Other health benefits of soy foods include being a source of Omega-3, fiber and protein.
Foods that lower cholesterol are not limited to main meals, but may also include breakfast. Oatmeal is a healthy way to start the day. A bowl of oatmeal gives you 2 grams of fiber and reduces your LDL levels. To spice up the combination, you can add some fruits to oatmeal and increase fiber levels by at least 1 gram.
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 nutrients from natural sources. Normally, the consumption of 1.5 to 2.5 g of plant sterols or stanols reduces cholesterol between 7 and 10%.
4. Jews and Peas:
Beans and peas are rich in fiber and take longer to digest. As a result, you end up feeling full for extended periods. This effect makes beans the perfect meal for people trying to lose weight because it prevents them from eating all the time. A plate of cooked beans and peas reduces LDL levels by up to 5%.
5. Fruits and Vegetables:
Foods that lower cholesterol also include fruits and vegetables.
“Any fruit or vegetable you eat has a small saturated fat content, which helps keep your LDL levels at the prescribed minimum”.
In addition, fruits and vegetables contain fiber that prevents the digestive tract from absorbing cholesterol.
6. Apples, Citrus, Strawberries and Grapes:
When talking about foods that lower cholesterol, there is a special group of fruits that include apples, citrus fruits, grapes and strawberries. These fruits contain pectin, which is a special type of water-soluble fiber that holds cholesterol in the stomach together and prevents it from entering the bloodstream and clogging the arteries.
Eating almonds, peanuts and nuts contains high levels of unsaturated fats, fiber, vitamin E, potassium, magnesium, vegetable proteins and natural sterols, which help keep your heart healthy. In addition, taking 50 grams of nuts reduces LDL levels by 5%.
8. Berenjena and Okra:
Eggplant and okra (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%. Eggplant and okra / okra / are also used by people with diabetes to reduce their blood sugar levels.
9. Fat Fish:
There are two ways in which fish reduces LDL levels: first, it gets rid of saturated fats that stimulate LDL and produces omega-3 fats that are a source of healthy cholesterol. Omega-3 also reduces blood triglycerides and improves heart health.
Avocado is a good source of monounsaturated fats that helps increase high density lipoprotein (HDL) levels. HDL is a form of cholesterol that transports bad cholesterol away from the arteries and into the liver, where it undergoes chemical breakdown and is released from the body.
A low cholesterol diet needs you to be flexible, you don’t have to eat all the foods mentioned above at once or stay with just one meal for the rest of your life. Try mixing the different foods and work with them daily. The preferred low cholesterol diet contains high levels of fruits and vegetables and occasionally fish. Also, remember to follow the diet if you want it to be effective.