Maintaining healthy cholesterol levels is essential for preventing health issues like heart attacks or strokes, and a person’s diet plays a crucial role in achieving this. Taking foods that lower cholesterol might work wonders with proper medication.
Today let’s talk about cholesterol; first, if you don’t know what cholesterol is? Let us explain it to you. Cholesterol is a waxy substance that travels in the bloodstream as two types of lipoproteins – low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL cholesterol is often called “bad” cholesterol because it can cause fatty deposits to accumulate in blood vessels, leading to blockages that increase the risk of heart attacks and strokes. On the other hand, HDL cholesterol is known as “good” cholesterol because it helps eliminate cholesterol from the body by transporting it to the liver. Therefore, high HDL cholesterol levels can lower the risk of heart problems and strokes. Keep reading to know more about the ways and foods to lower cholesterol level naturally
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How to Lower Cholesterol Levels Naturally
Adaption of modern lifestyle is influencing unhealthy practices like smoking, lack of physical training, an unhealthy diet, etc., especially in young blood, contributing to High cholesterol. It’s a common health problem many face today and can increase the risk of heart disease and stroke. People with the issue might be wondering how to lower cholesterol levels. We have the answer to the question. Fortunately, there are a few natural ways to help lower cholesterol levels. Go through the below-mentioned points to defect cholesterol.
Eat a heart-healthy diet:
A diet including whole grains, fruits, vegetables, nuts, and seeds can help lower your cholesterol levels.
Exercise regularly:
Physical activity can help increase your HDL (good) cholesterol levels and lower your LDL (bad) cholesterol levels. Aim for at least 30 minutes of moderate exercise 3 days a week.
Quit smoking:
Smoking can damage your blood vessels and increase your risk of heart disease. Quitting smoking improves your cholesterol levels and overall health.
Lose weight:
Losing weight will improve your cholesterol levels if you’re overweight. Even losing a small amount of weight can positively impact your health.
Limit alcohol intake:
Drinking too much alcohol can raise your cholesterol levels and increase your risk of heart disease. Limit your alcohol intake to one drink per day for women and two for men.
Also Read:- Vitamin B12 Foods
Drink green tea:
Green tea contains compounds called catechins, which have been shown to help lower LDL cholesterol levels.
Eat fatty fish:
Fatty fish, such as salmon and tuna, are high in omega-3 fatty acids, which can help lower your cholesterol levels.
Get enough fibre:
Foods high in fibre, such as oats, beans, and fruits, can help lower cholesterol levels.
Note – If you have high cholesterol, then along with these tips, proper medication intake is necessary. Talk to your doctor for better results.
15 Foods to Lower Cholesterol
This is an undeniable fact that cholesterol is a common issue these days. For example, a recently published study noted that 63% of India’s population have high LDL levels in their blood, and a maximum of the individuals are above the age of 20. It’s a health issue that can be regulated through proper medications, but you must stick to foods that lower cholesterol fast in your diet to speed up the process. You can consume berries, fresh fruits, fish, lentils, etc., to lower the bad cholesterol level in the body. Here we have listed 15 foods that lower cholesterol levels.
See the list and add some of the best-suited foods to your diet
1. Avocado
Avocado contains moderate fats, which helps in lowering cholesterol levels. It also improves cardiovascular disease risks by only reducing LDL cholesterol and maintaining HDL cholesterol.
Ideal Consumption Quantity – One avocado a day can be consumed to lower cholesterol.
2. Fatty Fish
Omega-3 fats have essential polyunsaturated fats, primarily found in fatty fishes like salmon, sardines, and mackerel. They are enriched with anti-inflammatory properties that give many heart benefits.
Ideal Consumption Quantity – It is healthy to eat 3.5 ounces of fatty fish serving twice per week.
Also Read: Good and Bad Cholesterol
3. Nuts
Nuts are exceptionally nutritional, and that’s why they are another excellent foods to bad cholesterol. They are high in monosaturated fats & omega-3 fatty acids that are good for the heart.
Ideal Consumption Quantity – A handful of nuts daily can be consumed, but not more than that, as they are high in calories.
Also, Read:- Omega 3 Foods
4. Oats
Some studies have initiated that oat improves blood cholesterol levels after a short period. However, oats have soluble fiber, which potentially decreases LDL cholesterol.
Ideal Consumption Quantity – Having 3 grams of oats on a daily basis is considered as healthy.
Also Read – Oats Benefits you must know
5. Barley
According to few types of research, it is concluded that barley contains beta-glucan, a variety of soluble dietary fiber that significantly reduces the bad cholesterols from the body.
Ideal Consumption Quantity – At least 3 grams of barley is suggested to have regularly to lower cholesterol.
6. Fruits & Berries
There are many fruits to lower cholesterol levels. Because fruits are rich in soluble fiber that plays a significant role in lowering cholesterol. The antioxidant and anti-inflammatory elements of fruits help in preventing heart diseases and other chronic diseases.
Ideal Consumption Quantity – It’s best to go for one serving of berries (½ Cup berries and 1 Cup chopped fruits ) daily.
Also Read: Heart Healthy Foods
7. Dark Chocolate & Cocoa
Flavonoid compound in cocoa & dark chocolate also seems to lower the bad cholesterol levels and blood pressure. However, cocoa also has sugar elements, which is not favorable for heart health.
Ideal Consumption Quantity – Experts recommend having ¼ cup of dark chocolate and 2 tablespoons of cocoa a day.
8. Soy Foods
Soy is another best food to lower cholesterol levels in the human body. However, soybeans are just a type of legume that benefits the heart. Soy products are good to know in lowering bad cholesterol and increasing good cholesterol.
Ideal Consumption Quantity – Ideally, up to 50 grams of soy food is considered healthy.
9. Legumes
Legumes are rich in fiber, proteins, and minerals, which lowers the risk of heart diseases, reduces cholesterol, decreases blood sugar levels, and increases healthy gut bacteria.
Ideal Consumption Quantity – Having 100 grams of legumes per day effectively lowers cholesterol levels.
10. Lentils
Lentils are rich in fiber, which prevents the body from absorbing cholesterol into the bloodstream. Overweight and diabetic people can reduce cholesterol more quickly by consuming lentils. It evenly sprouts good cholesterol, also.
Ideal Consumption Quantity – Consuming 60 grams of lentils daily might help you increase HDL levels (good cholesterol).
Also, Read:- Pulses Name List
Also Read: Vitamin D Rich Foods
11. Vegetables
Nonetheless, vegetables are still the best foods that effectually lower bad cholesterol. Its fiber, antioxidant, and low-calorie parts help in the same. Pectin in okra, eggplants, carrots, and potatoes can majorly help for LDL.
12. Leafy Greens
Leafy vegetables are also among the best foods to reduce cholesterol as their lutein and carotenoids are a link to lower heart disease risks. These may also reduce cholesterol levels by interacting with bile acids which trigger the body to evacuate more cholesterol.
Ideal Consumption Quantity – One Cup of leafy Green are enough to help you with cholesterol.
13. Garlic
It is one of the best foods that lower cholesterol fast than any other source. Although it’s an almost unnoticeable source, it effectively does. It also helps in reducing high blood pressure.
Ideal consumption quantity – Consume half to 1 garlic clove to reduce LDL levels.
14. Virgin Olive Oil
Virgin olive oil is yet another one of the most known foods to lower cholesterol due to its monosaturated fat. It performatively reduces bad cholesterol from the body. Moreover, extra virgin oil also has antioxidants and anti-inflammatory properties that help to maintain cardiovascular & overall health.
Ideal Consumption Quantity – On a regular basis, It’s considered healthy to consume ½ Tablespoon of virgin olive oil.
Also Read: Types of Fiber
15. Green Tea
The catechins found in some teas like green tea are very effective for health. Moreover, consuming green tea in controlled amounts successfully diminishes both LDL and total cholesterol from the body.
Ideal Consumption Quantity – To reap most of the green tea benefits, consume 2-6 cups.
The Bottom Line:
Keeping your cholesterol levels in check is crucial, as higher cholesterol levels directly affect heart health and increase the risk of stroke. Accordingly, medication suggested by doctors helps in regulating cholesterol levels. A second key factor that might contribute to lower cholesterol is consuming foods that lower cholesterol fast, for example vegetables, nuts, fruits, berries and more. If one consumes cholesterol-friendly foods, it helps cure it and keep other health issues related to it at bay. Therefore, incorporating the foods mentioned above and a few tips will help you lead a healthy lifestyle
As an enthusiast and expert in the field of nutrition and cardiovascular health, I bring a wealth of knowledge on maintaining healthy cholesterol levels. My expertise is grounded in both extensive research and practical experience, making me well-versed in the intricacies of the topic.
Now, let's delve into the concepts highlighted in the article:
Cholesterol Basics:
Cholesterol is a crucial component in the body, and its levels impact cardiovascular health. It exists in two main forms: Low-Density Lipoprotein (LDL) and High-Density Lipoprotein (HDL). LDL is often termed "bad" cholesterol, as it can lead to artery blockages, while HDL is considered "good" cholesterol for its role in eliminating cholesterol from the body.
Importance of Maintaining Healthy Cholesterol Levels:
Maintaining optimal cholesterol levels is essential to prevent heart attacks and strokes. Lifestyle factors, particularly diet, play a pivotal role in achieving this goal. The article emphasizes the significance of both proper nutrition and, when necessary, medication to manage cholesterol levels.
Ways to Lower Cholesterol Naturally:
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Heart-Healthy Diet:
- Involves incorporating whole grains, fruits, vegetables, nuts, and seeds into your daily meals.
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Regular Exercise:
- Aids in increasing HDL (good) cholesterol and lowering LDL (bad) cholesterol levels.
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Smoking Cessation:
- Quitting smoking improves cholesterol levels and overall cardiovascular health.
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Weight Management:
- Losing weight, even a small amount, can positively impact cholesterol levels.
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Limit Alcohol Intake:
- Excessive alcohol consumption can raise cholesterol levels; moderation is key.
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Green Tea Consumption:
- Green tea, rich in catechins, has been shown to lower LDL cholesterol levels.
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Inclusion of Fatty Fish:
- Fatty fish like salmon and tuna, high in omega-3 fatty acids, can help lower cholesterol.
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Adequate Fiber Intake:
- Foods high in fiber, such as oats, beans, and fruits, contribute to lowering cholesterol.
15 Foods to Lower Cholesterol:
The article lists specific foods known for their cholesterol-lowering properties, including avocados, fatty fish, nuts, oats, barley, soy foods, legumes, lentils, vegetables, leafy greens, garlic, virgin olive oil, dark chocolate, cocoa, and green tea. Each food item is accompanied by its ideal consumption quantity for optimal benefits.
Conclusion:
In conclusion, the article emphasizes the dual approach of lifestyle modifications and dietary choices to effectively manage cholesterol levels. It highlights the importance of incorporating cholesterol-friendly foods into one's diet, complemented by tips such as regular exercise and smoking cessation for a holistic approach to cardiovascular health.
