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Which Foods That Lower Cholesterol Fat?

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Cholesterol can be beneficial and harmful to the human body. It is a tractile substance made of fats. Every cell in the body contains some cholesterol, but too much can cause severe complications. We require cholesterol to create hormones, Vitamin D, and other substances to digest the food we consume.

There are two types of cholesterol in our body: HDL cholesterol (good cholesterol) and LDL cholesterol (bad cholesterol). High levels of both can increase the risk of heart disease and stroke.

What Are The Reasons For High Cholesterol?

Cholesterol levels can increase in the body due to an unhealthy lifestyle. According to research, some of the reasons behind high cholesterol include:

  • Smoking– It can lower the level of HDL cholesterol(good) in the body. It also increases the presence of LDL cholesterol. 
  • Lack of Physical Activity—If you are lazy and do not perform any physical activity, then there are high chances your cholesterol level is high. 
  • Eating junk– Unhealthy eating habits are the main reason behind the imbalance of cholesterol levels. You might have high cholesterol if you eat oily food, street food, dairy products, chocolates, etc., that contains saturated fats. 

Symptoms Of High Cholesterol

Cholesterol does not have any specific symptoms. It can make you suddenly ill, and you will need a check-up. Cholesterol builds plaque in your veins and arteries, blocking blood circulation. This situation can further lead to Heart attack and Stroke. Fainting and breathing problems are also caused by blockage of blood circulation. We can maintain cholesterol with a healthy diet. You should perform a check-up after every 2-3 months to avoid any severe issues.

Complications Of High Cholesterol Can Create:

A High level of Cholesterol can create a lot of complications that include the following:

  • Stroke
  • Heart Attack
  • Breathing Problems
  • Chest Pain
  • High Blood Pressure
  • Vascular Disease
  • Kidney problems

What Kind Of Foods Can Lower The Level Of Cholesterol?

Consuming healthy food can help you maintain your cholesterol level. Add some good, healthy food to your diet chart, and you will feel fresh and light again.

Some of the foods that can lower your LDL cholesterol level are listed below:

  1. Oats– Oats are highly beneficial in terms of maintaining your cholesterol level. It contains 1-2 grams of soluble fibre. Plus, you can add some bananas and strawberries to get the extra fiber.
  2. Barley and whole grains- Whole grains and barley are rich in soluble fibres that help reduce harmful cholesterol levels and the risk of heart disease.
  3. Beans- Consuming beans are rich in soluble fibres and can lower your insufficient cholesterol level. For example:
    • Navy Bean
    • Kidney Bean
    • Lentils
    • Garbanzos
    • Black-eyed Peas and many more
  4. Eggplants- They are very healthy for your body as they contain more than one low-calorie typee food. In addition, they include several types of soluble fibres.
  5. Nuts– Nuts not only lower the amount of LDL in the body but also protect the heart. A study reported that consumption of nuts, walnuts, almonds, and and peanuts in 2 ounces can lower 5% of cholesterol and help strengthen the heart. 

What Is The Best Drink To Lower Cholesterol Fat?

Several kinds of drinks can help you control the level of Cholesterol in the body. Some of the drinks include:

  1. Green Tea- This has Epigallocatechin Gallate and Catechins that reduce LDL cholesterol by 14-30%. 
  2. Soy Milk- The Food and Drug Administration highly recommends soy milk consumption to manage cholesterol levels.
  3. Tomato Juice- Tomatoes are rich in lycopene and can help reduce cholesterol.
  4. Berry shakes- Berry is rich in anthocyanins. Some berries that are useful in lowering cholesterol levels are:
    • Strawberries
    • Blueberries
    • Blackberries
    • Raspberries
  5. Cocoa Drinks- Cocoa drinks include dark chocolate that contains flavones that help reduce and improve cholesterol. 
  6. Plant Smoothies- They may be done by some fruits and plants that include:
    • Banana
    • Grapes or Prunes
    • Mango or Melon
    • Plums
    • Kale or Swiss Chard
    • Pumpkin Puree

Conclusion

Cholesterol is a crucial factor in the body, and we need it at balanced levels. If the levels go up, it can lead to severe problems. Eat healthy food, exercise regularly, and avoid smoking to keep fit. The foods mentioned above and drinks are beneficial and can help you balance your cholesterol levels.

 

FAQs

  • What foods are best for lowering cholesterol?
  • Oats, legumes, nuts, fatty fish, and fruits like apples and citrus are excellent for managing cholesterol.
  • Can dietary changes alone reduce cholesterol levels?
  • Yes, a balanced diet rich in fibre and healthy fa, along with exercise,ts can significantly improve cholesterol levese.
  • How do nuts help in lowering cholesterol?
  • Nuts contain healthy fats and plant sterols that help reduce LDL (bad cholesterol) and improve heart health.
  • Is olive oil good for lowering cholesterol?
  • Yes, olive oil is a source of monounsaturated fats, which can help lower LDL cholesterol.
  • What drinks can help lower cholesterol?
  • Green tea, soy milk, and smoothies with oats or berries can aid in lowering cholesterol levels.

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