Cholesterol lowering foods list
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Low cholesterol diets tend to be under much skepticism over the supposed effects and results they should bring, but is it really true that low cholesterol diets can lower unhealthy levels of cholesterol? The good news is, it is very true that low cholesterol diets can indeed lower our cholesterol levels, but the catch is that, certain kinds of high cholesterol problems, such as those caused through genetic heritage, may not be totally cured. Nonetheless, most of the time, such diets have been proven to be effective in lowering cholesterol levels.
There are different kinds of food that have the properties of reducing cholesterol levels. One of such kind of food is soy protein. After thoroughly analyzing the health properties that soy protein contains, the Food and Drug Administration (FDA) even claimed that soy protein can help lower the risk of having heart diseases. However, it is recommended that one has to consume about 25 grams per day to be able to experience the benefits that soy protein promises to possess.
Nuts also have cholesterol lowering properties and through numerous studies, it has been proven that a diet that consists of a regular portion of nut intake can increase the benefit of lowering bad cholesterol by more than 100 percent, whilst helping to sustain the amount of good cholesterol in a person’s body!
Beta Glucan, a key element that reduces cholesterol can be found in large quantities in oats and barley. Being rich in beta glucan, oats and barley are also effective in reducing cholesterol levels in our body. The proposed amount of oats and barley to be consumed each day is approximately 3 full cups of such grain.
Fruits and vegetables are also great at reducing cholesterol also, there is a variety of such fruits and vegetables thus we need not subject ourselves to a torturous daily intake of same kinds of fruits and vegetables each day. Fruits such as apples, berries, apricots all contain the nutrients and properties that have the ability to reduce bad cholesterol in our bodies. Vegetables such as carrots and cabbage are also great inclusions into your diet when we seek to reduce our cholesterol levels. However, it has been suggested that we need to at least consume up to five servings of fruits and vegetables for it to have the desired effect you want it to have on your cholesterol levels.
Thus, it is without a doubt that low cholesterol diets have significant impact on us if we do want to reduce our cholesterol levels. However, be informed that it is not sufficient just to have a change in diet, but rather a change in diet has to be backed up by a change in lifestyle, before one can see significant change to their cholesterol levels.
Cholesterol Reducing Foods
Cholesterol is a steroid lipid (fat) found in the blood and is necessary for proper functioning of cell membranes. Our bodies already manufacture all the cholesterol we need, so it is not necessary to consume more. High levels of cholesterol have been shown to increase the risk of heart disease and stroke. Cholesterol lowering foods should be incorporated into everyone’s diet for optimal health. The percentages by which these foods lower cholesterol reflect people who have high levels of cholesterol greater than 200 mg/dL, and therefore have been diagnosed with hypercholesterolemia. Different diets, lifestyles, and foods will work differently for different people. It is recommended that you buy a Cholesterol Test Kit, so you can monitor your cholesterol levels at home and see which diet and lifestyle work best for you. Cholesterol lowering foods include oat bran, flax seeds, garlic, almonds, walnuts, whole barley, and green tea. Below is a detailed list of foods which lower bad LDL cholesterol, while leaving the good HDL cholesterol largely unaffected.
#1: Monounsaturated and Polyunsaturated Fats (Olive Oil, Canola Oil, Peanut Oil, Peanuts, Olives, Avocados)
Cholesterol Reduction: 18%1,2,37
Substituting saturated animal fats and other high cholesterol foods with healthier fats like olive oil, canola oil, peanut oil, and avocados is the most powerful thing you can do to achieve a drastic reduction in your LDL cholesterol. Specifically a diet high in olive and sunflower oil, that contains 12.9% saturated fat, 15.1% monounsaturated fat, and 7.9% polyunsaturated fat can achieve an 18% reduction in LDL cholesterol vs people on a diet higher in saturated fat.1
#2: Bran (Oat, Rice)
Bran, particularly oat bran, has been proven effective in lowering LDL cholesterol levels. Add bran to hot cereals and bread. Also, eating whole oatmeal every morning, or switching to whole products like brown rice, can help you get more bran in your diet and lower your cholesterol numbers. Click to see complete nutrition facts for Bran.
#3: Flax Seeds
Cholesterol Reduction: 8-14%6,7
Up to 50 grams of flax seeds a day has been shown to reduce LDL cholesterol in healthy young adults by up to 8%,6 and 38 grams of flax seeds per day reduced LDL cholesterol by 14% in people with high cholesterol (hypercholesterolemia).7 In both studies the flax seeds where consumed in a muffin or other bread product. Flax seeds are easily incorporated in baked goods, as well as added to hot cereals like oatmeal.
Click to see complete nutrition facts for Flax Seeds
Cholesterol Reduction: 9-12%8,9
Studies have shown that less than half a clove (900mg) of raw garlic a day can lower cholesterol by 9-12%.8,9 Raw garlic is best and can be added to olive oil salad dressings, or as a garnish on soups and sandwiches. Click to see complete nutrition facts for Raw Garlic.
Cholesterol Reduction: 7-10%10-12
Several studies report that eating up to half a cup of almonds can reduce cholesterol levels by up to 10%. In a dose response study it was found that a quarter cup of almonds reduces cholesterol by 5% and half a cup causes the full 10% reduction.11 As almonds are a high calorie food, it is not recommended that you eat more than half a cup. Almonds are great as a snack, or as an addition to breakfast cereals like oatmeal.
Click to see complete nutrition facts for Almonds. read more…..
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