Cholesterol is a fatty substance present in the human body. They form the outer lining of every cell in the body. Apart from this, cholesterol is also found in your bloodstream. Under normal circumstances, your liver should be able to convert 95% of the cholesterol into bile acids useful to the body and the remaining 5% is excreted.
However, when the cholesterol level in the food is high, it wouldn’t be possible to completely eliminate it or have it utilized by the body. Instead, they get deposited on the walls of the artery,leading to the thickening and narrowing of the artery. This condition in medical terms is termed as Atherosclerosis, a condition that increases the risk of coronary heart disease. So, in order to keep your heart healthy, you will need to keep track of the list of foods that lower cholesterol and include them in your diet accordingly.
Foods that Lower Cholesterol
There are two types of cholesterol found in your bloodstream – HDL (High Density Lipoprotein) or good cholesterol and LDL (Low Density Lipoprotein) or bad cholesterol. While the LDL is responsible for the narrowing of the artery and causing heart disease, the HDL helps in removing the bad cholesterol from the artery walls and subsequently be disposed by the liver. Hence, we need to choose a diet that can lower the LDL and increase HDL substantially.
Certain foods help reduce LDL levels in your body. The basis for choosing such foods is to check if they are rich in fiber. Foods rich in fiber are the ones usually prescribed by your doctor to maintain good bowel movement and also reduce the risk of colon cancer. I have prepared a list of foods that can help reduce the LDL level in your body. :
Apples: When it comes to maintaining healthy cholesterol levels, apples are my favorite 
choice. Apples contain two types of fiber: soluble and insoluble. While the soluble fiber help break down LDL in the body, the insoluble fiber helps eliminate the LDL from the body. As the saying always goes, “An apple a day keeps the doctor away.”
Garlic: It contains a substance called allicin that acts as a power antioxidant which subsequently lowers cholesterol levels and blood pressure.
Fish: Sea foods like fish and plankton again act as a rich source of omega-3 fatty acids. These have shown to help lower triglyceride levels in the body. On the other hand, you can also consume flax seed oil which is considered to be rich source of omega-3 fatty acids.
Plant Sterols: Also known as stanols, these are powerful phytosterols found in plant membranes. They act proactively in blocking cholesterol absorption.
Olive Oil: A cooking medium that is widely used in most parts of Europe, olive oil are known to raise HDL levels in the body.
Legumes: Beans, lentils and peas are rich in fiber. When consumed they raise the levels of HDL in the body.
Oat bran and brown rice bran: These are rich in soluble fiber and can be taken as part of your breakfast or an early supper. They reduce cholesterol by binding fats and heavy metals.
Soy protein – Primarily a great replacement for animal products, they act as a rich source for polyunsaturated fats, fiber, vitamins and minerals. It helps significantly in reducing LDL cholesterol levels.
Nuts: A rich source of phytonutrients and antioxidants, nuts contain plant sterols and healthy mono-and polyunsaturated fats.
Foods that are to be avoided include:
- Saturated fat and trans fat. Chocolates, animal fats, hydrogenated vegetable fat, butter and margarine are some of the foods that have to be avoided.
- Carbohydrates such as potato and white rice.
Apart from consuming foods that lower cholesterol, you need to follow a strict exercise regime as well. Eat in small quantities at regular intervals. Keep away from deep fries and embrace baked or steamed food. If the cholesterol levels in your body are critically high, it is advisable to consult your doctor who will be able to give you a viable solution to cut down on LDL levels.
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