Cholesterol Diet Foods
High cholesterol is not good news for your heart-health, which is why cholesterol diet foods are a must-include especially if you want the arterial roads to lead to a healthy heart, by staying clear of ailments.
Food for cholesterol diet will include the fiber-rich foods, monounsaturated fat oils, which will help in the synthesis of HDL and; fruits, vegetables, whole grains and nuts, which are shown to have a cholesterol-lowering effect.
List of cholesterol diet foods and how they help lower cholesterol
• Whole-grains: Oat, Oatmeal, and Oat bran: Whole grains such as oats, which are rich in soluble fiber have shown to lower the levels of LDL. Soluble fiber on reaching the digestive tract namely the small intestine forms a gel-like substance, which binds with the lipids(cholesterol) sent by the liver and helps in its expulsion from the body. Of whole grains, oat bran has the highest degree of soluble fiber.
• Oils such as Canola, Olive Oil: These oils are enriched with monounsaturated fats and Vitamin E. Using these as base cooking oil can reap benefits for your overall well-being, which is why it is an important cholesterol diet food. Monounsaturated fats help to increase HDL and consequently reduce LDL. Increased HDL helps to transport the excess fat back to the liver where they can be metabolized to waste by-products. However oils should always be consumed in moderation.
• Fish: Fish such as salmon, lake trout, herrings and mackerels are enriched with omega 3 fatty acids making them an integral part of cholesterol diet foods. Omega 3 fatty acids are a type of polyunsaturated fatty acid, which help in lowering the triglyceride level and the also the LDL count.
• Pectin-rich fruits: Whole fruits and pectin-rich fruits such as grapes, plums, apples, cranberries, quinces, red currants, crabapples, strawberries and gooseberries, are rich in fiber plus a compound called pectin. Research show that pectin shows a detoxifying effect similar to soluble fiber, helping the liver to flush out lipids.
• Plant sterols: Naturally occurring plant compounds are the sterols and stanols(also knows as phytosterols), which show a powerful ability to block the absorption of LDL. They are a must-include food for cholesterol diet.
Fatty foods while traveling down the intestine along with foods fortified with phytosterols do not get absorbed by the blood, as plant sterols inhibit their absorption.
Whole grains, peanuts, vegetable oils, almonds and Brussels sprouts are some foods rich in plant sterols. Apart from these, there are also plant-sterol-fortified foods such as juices and other edibles available in the market.
• Nuts and seeds: Walnuts and almonds are a fort of nutrients apart from having high degree of monounsaturated fats, making them important cholesterol diet foods. They are also rich in Vitamin E, which helps to keep the blood vessels healthy by preventing the oxidation of cholesterol to LDL. Monounsaturated fats, as highlighted help to lower bad cholesterol levels. Flaxseeds on the other hand are high in fiber and also rich in linoleic acid (omega 3 fatty acid) – components, which have shown cholesterol-lowering effects. Sunflower seeds are high in monounsaturated fats.
It is best to consult with your dietician before making a switch to foods for cholesterol diet, to help you identify as to what is best suited to your constitution and at the same time not to interfere with existing health conditions or medications. It will also throw light on the number of servings of each type of food required on a weekly basis for an effective diet-regimen.
The cholesterol diet foods help steer clear of all the unwanted fat, which might clog ways for a healthy living. So remember it is good to have a hearty meal, which is heart-healthy.
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