7 Essential Foods Items to eat for preventing High Cholesterol level
Cholesterol is a waxy, greasy-looking substance found in the body’s cells. Our body uses it to produce hormones, vitamin D, and other elements that help digestion.
Cholesterol is common and is found in various foods. Some of the best-known foods with cholesterol are egg yolks, meat, and cheese. Although cholesterol is an essential component for the functioning of our body, excess cholesterol can cause some problems.
High cholesterol can sometimes run in families, but it’s often a product of our life choices, especially when intake diet. According to the Mayo Clinic, the causes of high cholesterol are lack of activity, obesity, and unhealthy eating. The good news is that all factors are controlled.
Although it can be daunting, cholesterol is lowered through simple lifestyle changes. Diet is the most critical change to lower cholesterol.
What is bad cholesterol
There are two main types of cholesterol:
- high-density lipoproteinsؘ (HDL)
- low-density lipoproteins (LDL)
In addition, triglyceride levels are also elevated in people with diabetes. They represent another important component of cholesterol, and they are identified during studies.
HDL is known as the “good” cholesterol. It transports cholesterol from other parts to the liver. LDL is often called “bad” cholesterol. This is because it does not transport cholesterol to the liver. “Foods Items for preventing High Cholesterol level”
Essential foods that lower cholesterol
Legumes belong to a group of plants that includes beans, peas, and lentils. They provide essential minerals and nutrients, such as fiber and protein. Soybeans, split peas, chickpeas, and mesquite are some examples of legumes.
A recent study found that eating ½ cup (100 grams) of legumes a day helps lower LDL, or “bad” cholesterol, compared to not eating these foods.
There is a wide variety of legumes, from black beans to peanuts, and they are easy to incorporate into your diet to lower cholesterol.
Nutrient-rich and highly versatile, avocados are a great superfood that lowers cholesterol and offers other health benefits. They contain two essential nutrients to lower cholesterol: fiber and monosaturated fats.
Fiber is important for proper digestion and helps remove cholesterol from the digestive system and body before it is absorbed. One cup of avocado contains about 10 grams of fiber, which is a third of the recommended daily intake.
In an American Heart Association study, a group of overweight adults with high LDL levels ate one avocado every day. Unlike the adults who didn’t eat avocados, those who did lower their LDL levels significantly.
Avocados are a good substitute for other fats and can replace any unhealthy fat that raises LDL levels.
Although nuts sometimes get a bad rap, they are one of the best foods you can eat to lower your cholesterol. In addition to their ability to lower LDL levels, they have many other nutrients that contribute to overall health.
Walnuts and almonds are particularly important for food. Walnuts are rich in omega-3 fatty acids, and almonds contain high levels of amino acids that regulate blood pressure and protect the heart.
Being rich in beneficial minerals for the heart as well as cholesterol-lowering fats and fibers, they are an excellent snack to lower LDL levels naturally. The serving size for walnuts and almonds is ¼ cup, that’s roughly equivalent to a handful of these fruits.
Fatty fish are perfect for the heart and those with diabetes, as they are rich in omega-3 fatty acids. These nutrients protect the heart by increasing the amount of HDL cholesterol and fighting inflammation. Remember that HDL is the “good” cholesterol.
Some examples of fatty fish are salmon, tuna, trout, and herring among others.
The way to prepare the fish is as required for a health as the product itself. The best ways to cook fatty fish are broiling, grilling, or steaming. Frying them is not recommended.
The frying fish diminishes some of the nutritional benefits that could be taken advantage of and add unnecessary fat to the food. The serving size for oily fish is 100g, that’s equal to ¾ cup. “Foods Items for preventing High Cholesterol level“
Fruits and berries
Fruits and berries are basic ingredients of any healthy diet and are an excellent food to lower cholesterol naturally. According to a study conducted by Tulane University, fruits and berries are often rich in soluble fiber.
One of these soluble fibers, pectin, lowers cholesterol by up to 10%. This magnificent nutrient is found in fruits such as apples, grapes, oranges, strawberries, and citrus.
In general, fruits are excellent for the heart. They often contain bioactive compounds that help prevent heart disease and many other chronic inflammation-related diseases. Berries are particularly rich in these compounds greatly lowering blood LDL levels and promoting healthy HDL levels.
The serving of berries is usually 1 cup, while the serving of fruit, such as an apple or banana, is 1 cup.
Dark chocolate and cocoa powder
Dark chocolate offers different health benefits because it is rich in fibers, iron, magnesium, and antioxidants that contribute to the health of the body in general.
A study conducted on cholesterol levels in men revealed that cocoa powder significantly reduced the amounts of oxidized LDL. For study participants with high cholesterol, cocoa powder lowered LDL levels and increased HDL levels.
Some kinds of dark chocolate and cocoa even have more antioxidants than certain fruits or berries, making them a great snack for a sweet tooth. Dark chocolate is also good for the brain and improves memory.
However, it is important to moderate its consumption since any food in excess can be harmful to health. “Foods Items for preventing High Cholesterol level“
Garlic has been used as food and medicine throughout the world for centuries. It contains important plant compounds, including its main component.
Several studies indicate that garlic reduces total cholesterol levels in the body. The effects of garlic are short-term, and its true benefits for the heart.
Garlic’s effects on cholesterol are relatively modest; therefore, large amounts are needed for heart benefits. As a result, age supplements have often been used in studies whose results were measurable.
Avoid supplements unless directed by a doctor. Before looking for garlic supplements, choose better foods that help you lower or moderate cholesterol levels.