Cholesterol level is one of the important factors for a healthy body, in case your diagnosis shows that you are having high cholesterol level, do not panic. There are many methods available in order for you to lower the cholesterol to a healthy range. Of course, one of the methods is to lower the cholesterol with food. A healthy diet or food intake is one of the important step you must follow to lower your cholesterol. By controlling the quantity or type of foods that contain saturated fat as well as controlling and limit the amount of cholesterol foods intake, it is almost guaranteed that you can lower the cholesterol level.
Here, I will show you a list of foods that you should or must take in order to slash down the cholesterol, also, I will show you a list of foods that you must limit the intake.
Whole grains
The health benefits of whole grains are proven scientifically worldwide, with consistent intake, it can helps to reduce cholesterol level, blood pressure and blood coagulation which subsequently decrease the risk of heart disease. In certain study, whole grains can also help to reduce the risk of getting certain type of cancer. On top of this, people who consume whole grains on a daily basis can see their weight controlled compared to those who consume less whole grains products.
Some common types of whole grains products include whole wheat, wild rice, brown rice, oatmeal, whole oats, barley, popcorn and etc.
Oats
Oats are good source of Protein, Vitamin B1, dietary fiber, magnesium, manganese, selenium as well as phosphorus. The protein in the oats can be comparable to the quality of soy protein, with the combination of dietary fiber, you are kicking off your day with a good start if taking oats early in the morning.
The health benefits for oats are proven over years especially in lowering the blood cholesterol level. Based on the scientific study, people who consume at least 3 gram of oaks per day can expect to reduce the cholesterol level by at least 10-20%. This is all thanks to the property of dietary fiber found in the oaks. Other than the benefit of reducing cholesterol, oats can also control your body metabolism and long term weight control can be achieved. Other health benefits of oaks include Atherosclerosis prevention, cardiovascular disease prevention, diabetes prevention and etc.
Blueberries
Many people are curious that what health benefits can blueberries bring to the human being since it is so small in size. This is all thanks to the component phytochemicals that contains antioxidants inside this small little fruit. Based on the research study conducted by Agriculture firm, blueberry is proven to be able to lower cholesterol level effectively and having significant advantage over cholesterol medication.
Other than this, blueberries also able to help in anti aging, fighting disease, free radical damage prevention, urinary tract infection prevention, brain function and memory improvement, colon cancer prevention, vision preservation, digestion and constipation improvement, reduce belly fat and etc.
There are many types of blueberries available, check out different types of blueberries here.
Pistachios
Pistachios are wealthy source of energy and the nuts contain a lot of nutrients, minerals, antioxidants and vitamins that are important for most favorable health benefits. Consume regularly will helps in lowering bad cholesterol and at the same time increase good cholesterol level.
Other health benefits for Pistachios include coronary artery disease prevention, strokes prevention, cancer prevention, harmful free radicals protection, skin dryness prevention and etc. Other than consumption, Pistachio oil is widely used in massage therapy and aromatherapy.
Walnuts
Walnuts are rich sources of protein, fiber, vitamins B, magnesium, and antioxidants. The fat contents (monounsaturated and polyunsaturated fats) found in walnuts are proven to help lower the bad cholesterol level.
According to various studies over the years, health benefits of walnuts are significant. It is proven not only to reduce the cholesterol level but also reduce the risk of heart disease.
Almonds
Almonds are proven to be able to reduce the cholesterol level by substituting a certain amount of carbohydrates and saturated fats in your regular meal. It can also reduce the risk of getting heart disease with this substitution and make the health benefits of Almonds un-ignorable.
When incorporated into a complete healthy diet the health benefits of consuming almonds can be fully achieved. Not only cholesterol reduction, but also weight loss, smoking damage reduction, blood sugar stability, cancer prevention and etc.
Avocados
Avocados fruit is very famous in term of its health benefits and it can be easily obtained everywhere. This fruit is a superb source of potassium, Vitamin E, Vitamin B, fiber and monounsaturated fatty acids. It is also high in beta sitosterol which can significantly lower the cholesterol level by at least 20% when taking the fruit consistently for 1 week.
Other than helping in cholesterol reduction, it can also helps in prostate cancer prevention, oral cancer prevention, breast cancer prevention, eye health, heart health, stroke prevention, improve nutrient absorption, control blood pressure and etc. Some researchers even show that it can helps in skin care effectively.
Olives and Olive oil
There are many healthy components available from the olive and those includes Vitamins A, B complex, C, E, K, Sodium, Potassium, Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, and Zinc that make olive a healthy plant to consume.
Olive oil is rich in both fatty acids and antioxidants properties, with both of these ingredients, it can helps to control the bad cholesterol level which subsequently protect you against heart disease. Other than heart disease prevention, it has also positive protection effect against ulcers and gastritis, at the same time helps in lowering blood sugar level, lowering high blood pressure, preventing colon cancer, preventing diabetes and etc.
Check out different types of olive oil here.
Corns
Corn is rich in nutrition and is one of the most liked vegetables. It contains folate, phosphorus, calcium, iron, magnesium, zinc, manganese, protein, potassium, fiber, thiamine, panthotenic acid, Vitamin A, Vitamin C, Vitamin E and Vitamin K. The fiber contains in the corn help reduce cholesterol level and also decrease the risk of getting colon cancer. In some cases, it can also helps in fighting against diabetes if consumed moderately.
Flaxseed oil
Flaxseed Oil is extracted from flax seeds, it is an excellent source of Omega-9, Omega-3 essential fatty acids, dietary fiber and protein, as well as manganese, folate, Vitamin B6, magnesium, phosphorous, lecithin, zinc, and copper. One of these components is good in lowering the cholesterol level.
On the same note, flaxseeds are concentrated in lignan, which has been proven to be able to fight against breast cancer and colon cancer. Other than this, Flaxseed oil is also able to cure acne or exzema, cure rheumatoid arthritis, improve immune system, help in weight loss, curing dandruff and etc.
Cranberry juice
Cranberry juice contains manganese, phosphorus, calcium, potassium, sodium, vitamin A and beta carotene. It is also a rich source of vitamin C, dietary fibre and polyphenols that helps in reducing bad cholesterol and increase good cholesterol.
Taking Cranberry juice regularly not only reducing cholesterol level, but also helps in tooth decay prevention, cure cold, avoid urinary tract infection, lose weight, avoid respiratory infection, prevent formation of kidney stones, strengthening bones, prevent stomach ulcers, prevent stomach cancer and etc.
Fish oil
Fish oil supplement is widely recommended for cholesterol reduction thanks to the presence of Omega 3 essential fatty acids in the fish oil extract. It helps also in losing weight, pregnancy, skin care (acne) as well as fertility, diabetes, inflammation and depression.
For detail explanation on the health benefits for fish oil, please refer to this page.
Black soybeans
Black soybean contains high fiber, high protein and is rich with antioxidants which could lead to an effective cholesterol reduction effect. Based on the research conducted on rats in South Korea, black soybeans are able to reduce the bad cholesterol level by over 60% effectively. On top of the cholesterol reduction effect, it can also help in lower the blood pressure level and prevent diabetes.
Pomegranate juice
Pomegranate juice has becoming popular in the health community nowadays. One of the reasons that it becomes so popular is of course due to its ability in helping lowering the bad cholesterol level. Other than this, it can also help to control your blood pressure level, protect your dental, prevent Alzheimer’s disease, prevent cartilage deterioration and etc.
